Category Archives: Lunch

Low Cal Protein Bar

I have wrote about my granola bars in the past but Since I make them every week I am always changing them around. I made a new one with week and they came out so great I wanted to share. Plus this one could be made nut free if needed.

Ingredients:
2 Cups Rice Crispy Cereal

1 1/2 Cup Old Fashion Oat Meal (gluten free)

1/2 Cup White Raisins

3 Tbs Peanut Butter

2 Tbs Honey

2 eggs

4 Tbs Splenda / Sugar * Optional

1 tsp Vanilla

1 tsp sal

1/3 Cup Dry Skim Milk

In one bowl mix peanut butter and honey and heat in microwave for a few second to loosen. After it cools add vanilla, salt and sugar then mix well and put it aside. In a larger bowl and oatmeal and fruit. Return to the first bowl with peanut butter and mix in eggs well then add this liquid mix to the dry bowl and continue mixing. Finally, add the rice cereal to the mix and mix everything together well. Press mixture into a square baking well greased baking dish and cook for about 15 minutes at 350 degrees until golden brown. Allow to cool and then cut into bars. Enjoy!!!!

Forgot the Sweet Potato Peanut Butter Soup

Well the other day I made a bunch of cooked sweet potatoes and made sure to leave some extra to make a creamy hearty soup. Well…. lunch time came around and I blame this on my blood sugar running low but I got everything together to make an amazing pot of soup and I completely forgot the sweet potato. It was so ridiculous that I did not realize it until Jay asked what was for lunch and I started to say African Sweet Potato Soup and I just start to laugh because I opened the fridge and found the wonderful orange chunks of potato still in the fridge. Figures… But regardless this soup was amazing.

Ingredients –

4 Tbs Peanut Butter

3 Cups Crushed Tomatoes

3/4 Cup Water

1/4 Cup Fresh Chopped Parsley

1/4 Cup Fresh Chopped Cilantro

2 Celery Stalks Chopped Fine

1 Carrot Diced

1 Tbs Honey (Optional)

1/4 Milk

1/2 Tbs Onion Powder

1 tsp Pepper

1 tsp Salt

1 Tsp Chili Powder

1/2 Tbs Mombasa Spice (African Blend)

Start by sautéing celery, carrots with onion, pepper, salt, chili powder and Mombasa spice. After a few minutes add tomatoes, honey, peanut butter, water, cilantro and parsley. Once simmering add peanut butter and mix well. Let simmer for 10 minutes and then add milk and condensed milk. Continue to cook low for another 5-10 minutes until desired consistence is reached. Serve hot with a nice salad.

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Butter Scotch Bars

I continue to make homemade granola bars weekly since the gluten free ones at the store are crappy and expensive. They are fun to make and a great snack. This version was inspired by my trip to Harry Potter World and the amazing Butter Beer drinks. Plus it was about time a made a granola bar with out nuts for anyone that has a nut allergy.

Ingredients –

1 1/2 Cups Gluten Free Oatmeal

2 Cuts Gluten Free Brown Rice Cereal

1/2 Cup White Raisins

2 Eggs

1/4 Cup Almond Flour

1/4 Cup Coconut Shredded and Unsweetened

2 Tbs Butter

4 Tbs Brown Sugar

Pinch Salt

1/4 Milk Chocolate Chips

1 Tsp Vanilla

Start by melting butter in the microwave. Add brown sugar and vanilla to melted butter and mix well. Now in a large bowl add Oatmeal, raisins, coconut, salt, and almond flour. Mix the dry ingredients (not including rice cereal yet) well and then add melted butter and sugar mixture. Continue to mix. Once evenly mixed add eggs and again mix together. Once well combines add rice cereal and chocolate chips. Continue to mix gently being careful not to crush the rice cereal. Pour the whole mixture in a well sprayed square baking dish. Bake at 350 for 10 minutes until sides are browning. Allow to cool and cut into 12 even bars.

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The Skinny Monto Cristo

Monto Cristo sandwiches are a popular find on Philadelphia brunch menu’s. The sweet and salt super yummy treat is always high in fat and new gluten free. Iwas making this in school and figured I would try a gluten free and guilt free version version.

It may be on the menu for Easter weekend at the bakery so come try it!

Ingredients:

4 Slices Gluten Free Bread – (Use on with a potato bread texture and I would recommend http://www.onlinebakery.co/)

4 slices Low Fat Provolone Cheese

4 Slices Turkey Breast

4 Slices Light Ham

1 Egg + 1 White

1/3 Cup Skim Milk

2 Tbs Sugar Free Maple Syrup + More for Dipping

1/2 Tbs Vanilla

1 Tbs Brown Sugar

Pinch Salt

1/3 Cup Powder Sugar for Dusting

1 Tbs Cinnamon

3 Tbs Melted Cant Believe It’s Not Butter Light

1 – 2 Tbs Orange Marmalade

Start by whisking egg, milk, vanilla, brown sugar, salt and 2 Tbs Maple Sugar together in a bowl. Place egg bowl aside and in another smaller bowl melt butter, place orange marmalade in the melted butter and mix well. With the four pieces of bread laying on a cutting board use a brush or spoon to gently spread butter mixture on one side of each slice (the buttered side will be the inside of the sandwich). Place one slice of cheese on top of each slice (it will be touching the butter mixture). Your making two sandwiches so on one add two slices of turkey and two of ham. Close the sandwich and press together well. Now you should have two complete sandwiches each with 2 slices cheese, turkey and ham. Now spray a large pan well and heat. Dip each side of the sandwich in the egg mix. Think like making French toast. Place the dipped sandwich on a hot pan and cook over a medium heat until on side browns. Spray pan again and flip. Cook until both sides are golden. Don’t burn! The bread cooks fast and the cheese may not melt. Place the sandwiches on a cookie sheet in a 3oo degree oven for 5-8 minutes until cheese is melted.

To serve- Remove from oven and cut ends off and slice on a diagonal. Sprinkle each with powder sugar and cinnamon and serve with maple syrup for dipping. Enjoy!!!

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Creamy Dressing

Now that the weather is getting really nice I am always in the mood for salad. It’s easy to just toss in some vinegar, lemon and oil but once in awhile I like to kick it up with something creaming and packed with flavor. Most store versions are a 150 calories a serving,full of fat and many times gluten. Well try making your own, you never buy the store stuff again. Promise!!!

Ingredients:
1 Cup Greek Yogurt
1/3 Cup Fresh Mint Leaves
1/2 Cup Cucumber Rounds
1/2 Tsp Salt
Lemon Zest Optional

Place everything in a food process and whip up. Goes great with everything !! If your bit a mint fan try parsley or cilantro.

Pour on any fresh salad and enjoy!!!!

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Strawberry Jam

It may not be the season but the market has been filled with strawberries all week. This is a super easy recipe and it came out AMAZING. Best jelly I have done yet. Great in oatmeal, on toast, or yogurt in the morning. Also great with a peanut butter sandwich or as a cookie center.

Ingredients-

4 (1lb) Container’s of Strawberries

2 1/2 Cups Sugar

1 (Lemon Juice and Zest)

4 (8oz Jars)

Rinse and dry all the berries. Then slice them slice them all and place in a large container with a lid. Pour in 1 Cup of the sugar, mix well and place lid on top. Leave in the fridge for 1-3 days. This will quickly break down the berries. Its great recipe because you can by the berries fresh today and it only takes a few minutes to get the first steps done and then you have up to three days to find time to can them.

When your ready set up your three pot Jar making process like below. In the one pot pour in all you strawberries and bring to boil. Add an additional cup and a half of sugar and mix well. Bring to boil and then simmer for about 30 minutes. Until it begins to reduce, hits 220 degrees and passed the glass test on the back of a spoon. Mash the mixture with a potato masher till you get the consistency you are looking for. Now add lemon zest and juice of one lemon. Cook an additional ten minutes. Now your ready to JAR!!!!!

I copy and pasted the method from my orange marm below:

This recipe makes 4 (8oz Jars). Start with the three pot set up below:

Pot 1 –Using the recipe above – In a medium size pot non-reactive surface to make the jam. Continue to stir and watch the mixture so that it continues to bubble but not burn or boil over. You must stir it every few minutes. Your goal is for the mixture to become thick. It should get to the point that it wont create droplets or run easily off a cold spoon. You are looking for a consistency that slowly forms large clumps that look almost like glass forming on the spoon. Many recipes say this will take 10-15 minutes. It took me about 45 minutes but weather plays huge factor.

Pot 2- The next pot should be small with hot water for cleaning the lids. When you preserve anything in jars, the metal circle part of the lid is not re-usable. Each time you must use new lids.This is because they have a rubber lining that helps form a seal but it only works once. The jar and twisty top are good for many uses but not the flat part of the lid. In order to active the new flat top you must heat the lids to help soften the rubber. Do this by putting just the flat part of the lid in the pot with very hot water but not boiling and allow it to sit for about ten minutes before processing.

Pot 3 – Place water into the pot high enough to cover the jars with a little extra water because water will evaporate. You should use the biggest pot you own for this one like a lobster pot. Place a small towel in the bottom of the pot. This acts like a pillow to avoid the jars from breaking in the pot. Place the jars and lids in the pot and bring water to boil. Boil for ten minutes and then keep the jars in the hot water until your ready to fill.

Once the jelly cooks down and is ready to go, shut the heat off and allow it to cool for 5 minutes. Remove jars from hot water and drip dry. Fill each jar with jelly about one half inch from top. Clean the tops of the jar well with a clean wet towel to insure that you will make a good seal between the jar and lid. Place the lids on jars. Its important not to twist the lid on to tight because you want air to escape. A good rule is to make it finger tight.

Next, place the complete jars in the big pot of water on high heat for ten minutes. Once the water is boiling you may want to lower it a bit to keep the jars from moving to much. After ten minutes CAREFULLY remove the the jars with tongs from pot and place on counter. Its important not to put the jars on a cold surface because the sudden change in temp from the hot water to the cold counter can break the glass.

The final step is my favorite. I call it the canning musical. Once jars are out of the water you want to hear each lid make a pop sound. This insures a good seal. The sound is like the what you hear when you open a glass juice bottle. This can take up to 15 minutes depending on room temp. If you don’t hear the pop or see an indent on the top of the lid then you should keep that jar in the fridge and use it first.

Jam can stay shelf stable for up to a year but once opened should be stored in fridge. Enjoy!!!

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Hidden Vegetable Pizza

Finding good gluten free pizza is a daily adventure. I found some already made crusts that work great but I missed making it from scratch at home. I have tried a bunch of my own blends and it was never very good but when I tried the Chebe pizza crust blend I was amazed. This stuff is amazing. It was so great I was able to hide vegetables in it and cut some of the fat to make it a guilt free pizza for the whole family.

Ingredients:

Crust –

Chebe Pizza Crust Mix

2 Tbs Olive Oil

2 Large Eggs

1/4 Milk

I did not add the cheese to the crust the box calls for*

Sauce –

1/3 Cup Crushed Tomato

1 Carrot Diced

1 Celery Stalk Diced

1/8 Cup Diced Onion

1 Tbs Oregino

1 tsp Garlic Powder

1 tsp Sugar

1/2 Tbs Tomato Paste

Cheese –

1 Low Fat Mozzarella Sticks

1/2 Cup Ricotta

1 Tbs Onion Powder

2/3 Cup Chopped Frozen Spinach Cooked and Drained

1 tsp Salt

Start by cooking onion, carrot and celery in a pot until lightly brown and soft. Add tomatoes, garlic, sugar, tomato paste and oregano cook for a few minutes. While sauce is cooking mix all the crust ingredients and knead in bowl. Spray a 14 inch round pizza pan and spread dough on top. Now top the crust with sauce. In a small bowl mix ricotta,salt, onion powder and spinach. Spread ricotta on top of the sauce in small clumps. Shred cheese sticks and top the whole pie with shredded cheese. Spray the outer crust not coated with sauce. Bake in a 450 degree oven for 15-18 minutes until golden brown. Slice and serve hot!

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Sicilian Dirty “Rice”

I have always been a fan of using cauliflower in place of rice but sometimes you really need to kick it up a notch. This is a great way to make cauliflower a base or side dish to any protein for an easy and healthy gourmet meal.

Ingredients:

1 Head Cauliflower Riced (This mens grate the whole thing on a greater or finally chop it. I promise it is worth it)

2 Tbs Capers

1 Orange Bell Pepper Chopped

1 Tbs Orange Marmalade or the Juice and Zest of half an Orange)

1 Tbs Butter

3/4 Cups Chicken Broth

10 Olives Chopped

1/3 Cup Chopped Parsley

2 tsp Salt

1 tsp Paprika

Microwave riced cauliflower for 6 minutes. While that cooks place peppers in a sprayed pot and cook. When cauliflower is done pour into the pot and add broth. Once boiling add all remaining ingredients and stir well. Cook over medium heat until liquid is gone.
Enjoy!

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Spinish Dip Made Lite and Easy

I have been making this for awhile and I am not sure why I never wrote out the recipe. It is a great crowd pleaser and inexpensive to make for a bunch of people. A lot of restaurants version are NOT gluten free and packed with fat. I always make a big amount and have extra to play with. Stay tuned from a bunch of leftover recipes.

Ingredient:

2 Cups Ricotta Cheese

1 Package Frozen Chopped Spinach

1/2 Onion Diced

2 Cloves Garlic Diced

Salt and Pepper to Taste

1 tsp Worcestershire Sauce

1/2 Nutmeg Ball

1 Tbs Olive Oil

Start by cooking the onions and garlic in olive oil. Add frozen spinach and cook down while mixing everything together. Drain of all the extra water and add salt and pepper then lower flame. Next, add cheese and mix well. Grate in half a nutmeg ball and add Worcestershire Sauce. Mix well and taste. Add salt and pepper if needed. You can serve warm or cold with tons of cut veggies or chips.

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Not Your Moms Casserole

Casserole’s may be an old fashion weeknight dinner solution but with a few tricks you can spice up this classic and give any traditional casserole a face lift. This is my version of a broccoli, rice and tuna casserole.

Ingredients:

1 Cup Black Rice

1 Cup Ricotta Spinach Dip ( You can use my recipe in past blogs but its a combination of cooked chopped onions and spinach mixed into one cup Ricotta chesses with added salt, pepper, nutmeg and parm cheese for taste)

4 Cups Chopped Steam Broccoli (About 1 1/2 Large Heads)

1 Can Tuna (Optional* and can be replaced chicken breast shredded)

1 Cup Skim

1 Carrot

1 Celery Stalk

1 Tbs Rice Flour

1 Small Onion Chopped

1 Tbs Cant Believe Its Not Butter

1/2 Cup Parm Cheese

1 Tbs Soy Sauce

Salt

Pepper

I cook the rice in 2 Cups of water in a rice cooker while steaming the broccoli on the upper tray. If you don’t have a rice cooker this can be done in two different pots. While rice and broccoli are cooking you can make the sauce. Start by browning onion, celery and carrots in a pan. Once browning begins add salt, pepper and butter. Add the rice flour and mix well, toasting the flour for a few minutes. Add milk and mix well, continue to cook over medium heat while string. Milk mixture will start to thicken quickly. Add ricotta cheese mixture and mix well. Cook over low heat and add soy sauce. Taste and add salt and pepper as needed. Once everything is done place tuna in a large bowl. Start by adding rice to bowl and mixing well. Add chopped broccoli and continue to mix. Last, add cheese mix to bowl and mix very well so that everything is evenly mixed. Taste one last time to make sure it does not need more salt of pepper. Press into a square casserole dish and top with parm cheese. Cook at 350 degree for about 15-30 minutes and then boil on high for 1-2 minutes to brown top. Enjoy.

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