mellybea

Spinach Casserole This is a yummy, healthy and flavorful side dish that is packed with protein. 1 16 oz. bag of frozen spinach 3/4 cup ricotta cheese 1/2 cup grated parm cheese 1/2 cup mozzarella 1/3 cup ground almonds 1 tablespoon garlic powder NOTE: all measurements here are guesses – I just tossed in the stuff – feel…

Fresh Strawberry Pie This is a low calorie version of the sugar loaded traditional strawberry pie. Mind your portions, but enjoy these little slices of strawberry heaven. • 3 pkgs. sugar substitute • 1 small box sugar free strawberry gelatin • 3 C fresh strawberries • 3 Tbsp cornstarch • 1 C hot water • 1 pie crust • 1 pkg…

Lemon Squares This recipe sounds like delicious (healthier) version of the calorie and sugar packed lemon bars. I have not personally tried it, but if you one of you does, please let us know! CRUST 1 cup almond flour (fine ground) 1/4 tsp sea salt 2 Tbsp powdered xylitol* 1 Tbsp coconut oil, melted 2 Tbsp raw unsalted…

Raspberry Bars CRUST • 3/4 cup white whole-wheat flour , (see Note) • 1/2 cup chopped pecans • 2 tablespoons granulated sugar • 1/2 teaspoon salt • 3 tablespoons cold butter, cut into small pieces • 2 tablespoons ice water • 1/2 teaspoon vanilla extract RASPBERRY FILLING • 2 teaspoons unflavored gelatin • 2 tablespoons…

Lemon Squares This recipe sounds like delicious (healthier) version of the calorie and sugar packed lemon bars. I have not personally tried it, but if you one of you does, please let us know! CRUST 1 cup almond flour (fine ground) 1/4 tsp sea salt 2 Tbsp powdered xylitol* 1 Tbsp coconut oil, melted 2 Tbsp raw unsalted…

Pecan crust You can use this recipe as yummy lower calorie base to many holiday pies. 1 cup pecan pieces (frozen) 2 T melted butter 2 T sugar equivalent from artificial sweetener of your choice This recipe contains 116 calories, 4 carbs, and 1 gram of protein. Recipe taken from…

Pumpkin Pie This recipe is a much healthier version than you typically find this time of year. Just make sure to remember portion control, as always, and log your foods to keep up with the amounts of calories, carbs, sugars, and proteins you are consuming. This recipe makes 8 servings, and is done with a pecan crust…

Kale Caesar Salad This recipe is a healthier version of a traditional Caesar salad. It's packed with essential vitamins and protein. 2 tablespoons lemon juice 1 1/2 teaspoon Dijon mustard 4 anchovies, finely chopped 2 garlic cloves, finely chopped 1/4 cup extra-virgin olive oil 1/4 teaspoon fine sea salt 1/4 teaspoon…

Creamy Zucchini Boats This is a yummy, low calorie side dish that is low calorie and packs a punch of protein as well! You can omit ingredients (I omit the carrot) or add ingredients as you please, as long as everything is low carb! 3 zucchinis 1 cup tightly packed basil leaves 1 clove minced garlic (or half teaspoon…

Egg White Crepes This is a dessert recipe, not a breakfast recipe. Keep in mind that you should strictly limit artificial sweeteners to two servings daily, so this recipe would contain the max amount for one day. To cut the serving of artificial sweetener in half, opt for fresh fruit without the added sweetener. -Melissa 1…

This is great for those times that you are craving a salty, crunchy snack, but want to stay away from starches and carbs! A serving of this will be one cup cooked. This recipe contains 29 calories, 5 grams of carbohydrates, and 2 grams of protein per serving. -Melissa Cauliflower popcorn Cauliflower broken into bite size…

Cauliflower Potato salad This will be a great recipe for cookouts and BBQ s. Cauliflower replaces the starchy, carbohydrate filled potato in this recipe so you can enjoy the classic flavors of summery potato salad! This recipe contains 140 calories, 7 grams of active carbs, and 14 grams of protein per serving. This recipe…

Paleo Chocolate Coffee Truffles Ingredients 1/2 cup coconut butter 3 Tablespoons 100% cocoa powder 1 Tablespoon ground coffee 1 Tablespoon unsweetened coconut flakes 1/2 teaspoon raw honey 1 Tablespoon coconut oil Instructions Melt the coconut butter (in a microwave) so that it can be mixed with a fork. Mix in all the…

Flourless Orange Almond Cake Ingredients 2 whole oranges 300g almond meal 6 eggs 100g coconut syrup 1 tsp baking soda Method Cover the oranges in water in a saucepan and boil for about 2 hours. Keep topping up when necessary and go and relax, check your emails etc… in the meantime. Preheat the oven to 180 degrees Celsius…

Gluten Free Black Bean Brownies Prep time: 5 mins Cook time: 25 mins Serves: 12 Ingredients • 1 15 oz. can (~ 1 3/4 cups) black beans, well rinsed and drained • 2 large flax eggs (2.5 T flaxseed meal + 6 T water) • 3 T coconut oil, melted (or sub other oil of choice) • 3/4 cup cocoa powder (the higher quality the better)…

Garlic Butter Roasted Mushrooms Makes 8 to 10 servings. Can be served as a side dish or in a salad. This recipe contains about 84 calories, 4 carbohyderates, and 1.5 grams of protein. Ingredients 1 pound mushrooms( cremini or white) halved lengthwise 2 tbsp. capers, rinsed and chopped 3 large garlic cloves, minced 2 tbsp.…

Dressed Up Asparagus This recipe is for one serving of asparagus. It contains 135 calories, 11 carbohydrates, and 7 grams of protein. Ingredients 10 stalks fresh asparagus cooking spray 1 teaspoon lemon juice 1 tbsp. finely chopped almonds 1 tbsp. toasted flax seed Wash asparagus and trim ends. Steam approximately 5…

Cauliflower Rice This recipe makes one serving. One serving contains about 54 calories, 4 active carbohydrates, and 2 grams of protein. Cooking spray 1/4 medium onion, diced 1 cup cauliflower, trimmed and coarsely chopped ¼ tsp. Sea Salt Onion powder to taste Optional: Sun-dried tomato or celery chopped Garlic powder 2…

Parmesan Brussels Sprouts This recipe is high in protein and low in calories. The Brussels sprouts get browned and yummy and the Parmesan cheese adds a salty, cheesy topping. This recipe is for 1 serving, but can easily be doubled or even tripled. One serving contains about 96 calories, 7 active carbohydrates, and 8 grams…

Cauliflower "Mashed Potatoes" A great recipe to use when eating a main dish usually accompanied by mashed potatoes. This recipe makes a great alternative to starchy potatoes that are high in carbohydrates! This recipe makes about 4-6 servings, depending on the size of the cauliflower. One serving (1/2 cup) contains about…

Cauliflower Garlic "Bread" This is a great recipe when you are craving garlicky, gooey, cheesy bread. This recipe makes 4 servings of garlic "bread". Each serving contains 96 calories, only 1 gram of active carbohydrate, and 9 grams of protein!- Melissa 1 cup cooked cauliflower, cut into small pieces (about 1/3 of a large…