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Recipes

November

This month's recipes are

 

Low CARb: Clean Green bean casserole

 

Ingredients:

  • 2 lbs green beans, trimmed and cut into 2" pieces

For creamy sauce:

  • Cooking spray
  • box of sliced mushrooms
  • 3 tbsp whole wheat flour
  • 1 cup almond milk, unsweetened
  • 1 cup water
  • 2 oz cream cheese
  • 1/4 cup Parmesan cheese, grated (not packed)
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

For crunchy topping:

  • 3 small onions, thinly sliced into circles
  • 1/2 cup Panko breadcrumbs
  • 1/3 cup Parmesan cheese, grated (not packed)
  • 3 tbsp water

Directions:

  1. Preheat oven to 375 degrees, spray large baking dish  with cooking spray and set aside.
  2. Bring water to a boil in a large pot. Add beans along with a pinch of salt, bring to a boil, reduce heat to medium and cook for 5-6 minutes or until al dente. Green beans should be firm and not too soft. Drain and add a few cups of ice to stop the cooking process. Set aside.
  3. Preheat large skillet on medium high and add tsp olive oil. Add onions and cook until golden brown/almost charred, stirring occasionally. Transfer to a medium bowl. Set aside.
  4. Return skillet to heat, spray with cooking spray and add mushrooms. Cook until golden brown.
  5. Reduce heat to low and add flour. Stir enough to coat the mushrooms. Slowly pour almond milk and whisk while pouring, until no lumps are left. Add water, cream cheese, Parmesan cheese, salt and pepper and whisk again. Bring to a boil and let simmer to thicken, for about 3-4 minutes.
  6. In the meanwhile, add breadcrumbs, Parmesan cheese and water to a bowl with onions and mix with your hands until crumbs appear.
  7. Drain green beans, add the sauce and stir to combine.
  8. Transfer green beans to prepared baking dish and sprinkle with topping. Bake uncovered for 25 minutes. Serve warm.

High carb: Pumpkin cookies

 

Ingredients:

3 ripe bananas

4 cups oatmeal (ground up in processor) 

1/2 can of pumpkin

2 T raw honey

1/2 tsp cinnamon

1/2 tsp pumpkin pie spice 

3/4 cup dark chocolate chips

Directions:

  • Preheat oven to 350 degrees
  • Combine ingredients in food processor, except chocolate chips. Mix those in by hand
  • Bake for about 8 minutes.
  • Store in the refrigerator. 

My kids like these for breakfast or in their lunches!!


high carb: Pumpkin coffee cake

 

Ingredients:

  • 1/4 cup melted coconut oil
  • 1/4 cup maple syrup
  • 1/4 cup coconut sugar
  • 1 cup canned pumpkin
  • 4 eggs
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/2 teaspoon baking soda
  • 1 1/2 teaspoons pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt

Crumb topping

  • 1/4 cup coconut flour
  • 1/2 cup almond flour
  • 2 tablespoons coconut sugar
  • 1/2 teaspoon cinnamon
  • 2 tablespoons maple syrup
  • 2 tablespoons coconut oil

Directions:

  1. Preheat oven to 325° and line a 9x9 pan with parchment paper.
  2. Make the crumb topping first: in a small bowl, combine coconut flour, almond flour, coconut sugar, cinnamon, maple syrup, and coconut oil. Mix well- it should resemble wet sand. Set aside.
  3. In a large bowl, combine coconut oil, maple syrup, coconut sugar, and pumpkin. Mix well.
  4. Add in the eggs and mix until incorporated.
  5. Add in the almond flour, coconut flour, baking soda, pumpkin spice, cinnamon, and salt. Mix until no dry pockets remain. Pour into prepared pan and top with crumb topping.
  6. Bake for 45-50 minutes.
  7. Store in fridge after the first day.

Low carb: Butternut Squash soup 

 

Ingredients:

Pre-cut butternut squash 

2 cups chicken broth

can coconut milk

1/4 tsp cayenne pepper

1/2 tsp cinammon

1/4 tsp nutmeg

1 cup plain Greek yogurt

a few strips of bacon for topping

Asiago crisps (in crouton aisle); optional

Directions:

  • Bake butternut squash with a bit of olive oil and salt and pepper in a 400 degree oven for 20 minutes or until tender.
  • Blend in blender with 1 cup of the chicken broth. Add back to the pan and combine with spices, remainder of the chicken broth, and coconut milk. If needed, blend again in blender. 
  • Add Greek yogurt and stir constantly until melted. Serve immediately with bacon crumbles and Asiago crisps on top!