Cauliflower Creamed Spinach

cauliflower creamed spinach

Cauliflower Creamed Spinach

Makes 4 servings
Per serving
¼ Lean protein
2 ½ Greens
2 ¼ condiments
½ fat
5 oz baby spinach
4 cups cauliflower florets
¼ cup chopped onion
1/8 tsp cloves
½ tsp nutmeg
¼ tsp salt
¼ tsp pepper
1 Tbs butter
2 Tbs half and half
1 cup part-skim mozzarella
Turn on broiler.
Bring a medium pot of water to the boil. Once it boils rapidly, add the cauliflower florets and boil for 10 minutes.
When the cauliflower is cooked, use a slotted spoon to scoop the florets into a food processor. Blitz the cauliflower until smooth with the cream and butter. Season with salt and pepper.
While the cauliflower boils, saute the onion in a little bit of butter until soft and and then add the spinach, nutmeg and cloves and cook until wilted.
Now mix the cauliflower, spinach/onion and cheese together, adjust seasoning if needed, and scoop into a cast iron pan or small baking dish.
Slide under the broiler until the cheese is golden brown.

Veggie Quiche

veggie quiche

Veggie Quiche

Servings: 1 complete lean and green meal, 2 condiments and 1 healthy fat

1 cup egg beaters (1/2 lean)
1/2 cup low moisture part skim 2 % mozzarella cheese (1/2 lean)
1/2 cup tomato, chopped (1 green)
1/2 cup broccoli, chopped (1 green)
1/2 cup zucchini, chopped (1 green)
2 Light Swiss Laughing Cow Cheese Wedge (1 healthy fat)
1/4 tsp salt (1 condiment)
1/4 tsp pepper (1/2 condiment)
1/4 tsp onion powder (1/2 condiment)

Preheat oven to 375. Spray a baking dish with Pam cooking spray. Mix ingredients all together in a bowl. Pour mixture into prepared pan. Bake 35 minutes.


Avocado Egg Salad

Avocado egg salad 1

Avocado Egg Salad

Slightly revised from Kalyns Kitchen
Makes 2 servings
Per serving
1 protein
1 ½ Greens
3 condiments
1 ½ fats – no additional fat is needed

6 boiled eggs – use 2 whole eggs and 4 egg whites

1 cup 1% cottage cheese, rinsed with cold water and drained

1 cup sliced celery (inner small pieces of celery preferred)

1/2 cup sliced green onions, white and green parts (more or less to taste)

4 ½ ounces (about 1/2 of a med sized) avocado, peeled and diced

1 tsp fresh-squeezed lemon juice, for tossing with avocado 

¼ tsp salt for salting avocado 

1/4 tsp fresh-ground black pepper


Dressing Ingredients:

1/2 cup plain low fat greek yogurt

2 tsp Dijon mustard (or use any mustard you prefer)

2 tsp fresh-squeezed lemon juice 

1/4 tsp. dried dill weed

1/4 tsp. celery seed


Use your preferred method to cook six hard-boiled eggs. Rinse eggs with cold water and let them cool.

While eggs cook and cool, put 1 cup cottage cheese into a fine-mesh strainer and rinse with very cold water. Let the cottage cheese drain well. Whisk together the mayo, Dijon, lemon juice, dried dill weed, and celery seed to make the dressing. Slice the green onions and celery.

When eggs are cooled, peel and cut each egg in quarters lengthwise and then slice into pieces. Peel the avocado and dice into pieces. Put diced avocado into a bowl that’s large enough to hold the salad and toss with 1 T lemon juice and generous amount of salt. Add the chopped egg, drained cottage cheese, sliced celery, and sliced green onion. 

Stir salad ingredients together gently to combine. Then add dressing and stir (again gently) until all the ingredients are coated with dressing. Start with some of the dressing and add more until the salad is as wet as you prefer. Season salad to taste with salt and fresh-ground black pepper.

The salad can be chilled or served right away. 

Mozzarella and Spinach Stuffed Mushrooms


Makes 1 Serving. Per Serving: 1 lean, 3 vegetables, 2 condiments

8 oz Baby Bella mushrooms

1 c moderate fat mozzarella cheese, shredded (divided)

1/2 c spinach, chopped

1 clove garlic, minced

1/4 tsp Purely Cajun Seasoning

Preheat oven to 350°. Rinse mushrooms well, remove stems. Place mushroom caps on large baking sheet lined with parchment paper and place in oven. Chop mushroom stems and add them to a large skillet on medium high heat. Add chopped spinach, garlic and Purely Cajun Seasoning. Cook for about 10 – 15 minutes, stirring frequently, adding water as necessary. Turn off and remove from heat. Add 1/2 c shredded cheese, mix well.  Remove caps from oven & drain off liquid. Sprinkle a little Purely Cajun on mushroom caps. Fill mushroom caps with cheese mixture and top with remaining 1/2 c of shredded cheese. Bake for 25 minutes or until cheese is bubbly. Serve & Enjoy!



Four Ingredient Skinny Queso

Makes 4 servings – ½ lean, 3 green
½ cup unsweetened original almond milk
1 1/2 cups reduced fat , shredded sharp cheddar cheese
¾ cup low fat plain Greek yogurt
½ cup Rotel diced Tomatoes and Green Chilies
1 – 1lb bag mini sweet peppers, halved lengthwise, stems and seems removed
1. In a small saucepot, heat almond milk to a simmer
2. Remove saucepot from heat, add cheese, and stir until completely melted.
3. Add Greek yogurt and diced tomatoes, and stir until well-combined.
4. Serve with halved mini sweet peppers!

Cauliflower Nachos


Makes 3 servings

Per serving

1/3 protein serving

3 vegetables

3 condiments

1 fat

    4 1/2 cups cauliflower, chopped

    2 teaspoons extra-virgin olive oil

    1 tsp. kosher salt

    1/2 tsp. cumin

    1/2 tsp. paprika

    1/4 tsp. chili powder

    1/4 tsp. garlic powder

    1 c. low fat Colby-Jack, shredded

    2 ½ tablespoons Salsa, for serving

    1 ½ ounces Guacamole, for serving


  1. Preheat oven to 425 degrees F.
  2. To a large baking sheet, add cauliflower. Drizzle with olive oil. Sprinkle all over with salt, cumin, paprika, and chili powder. Toss to coat. Roast for 35-40 minutes until golden and crispy.
  3. Top with Colby-Jack cheese and return to oven until melted, 5 minutes more.
  4. Garnish with your favorite salsa, guacamole, and pickled jalapeños.

Seared Lemon Broccolini Medley

Pampered Chef’s Recipe

Makes 6 servings

Per serving

3 vegetables

2 ½ condiments

2/3 fat serving

•             2 tbsp (30 mL) butter

•             1 large lemon, cut into ¼” (6 mm) thick slices

•             6 cups Swiss chard, stems diced and leaves chopped into 3″ (7.5 cm) pieces

•             ¼ tsp (1 mL) crushed red pepper flakes

•             ½ tsp (2 mL) coarsley ground salt

•             ¼ tsp (1 mL) coarsely ground black pepper

•             3 bunches broccolini, cut into 4″ (10 cm) lengths (about 2lb/1kg)

•             ½ cup (125 mL) chicken broth

•             2   garlic cloves

•             2 tbsp (30 mL) grated fresh Parmesan cheese

•             1 tbsp (15mL) pine nuts


  1. Melt butter in a 12″ skillet over medium heat. Add the lemon slices and cook undisturbed for 3 minutes per side. Remove the slices from the skillet and set aside.
  1. Add the Swiss chard stems, red pepper flakes, salt, and black pepper to the skillet and cook and stir for 2 minutes. Add the broccolini and garlic pressed with the garlic press; cook and stir for an additional 2 minutes.
  1. Add the Swiss chard leaves and broth, then cover and reduce the heat to medium-low. Cook for 6–8 minutes or until the broccolini is crisp-tender and the Swiss chard is wilted, stirring occasionally.
  1. Top medley with the Parmesan cheese, pine nuts, and seared lemon slices.

Green Bean Casserole – Low Carb


Green Bean Casserole

Slightly revised from

Makes 6 servings

Per serving

2 vegetables

3 condiments

1 fat


1 lb. Fresh Green Beans – Cleaned, Trimmed and Halved

1/4 Cup Almond Flour

3/4 tsp. Sea Salt

½ tsp. Black Pepper

1 cup leeks – Thinly Sliced

8 oz. Mushrooms – Rough Chopped

1 Tbs. Butter

3 Large Cloves Garlic – Minced

½ Cup Chicken Stock

1/4 Cup Heavy Cream

¼ Cup Parmesan Cheese – Grated


In a large pot of salted water, bring the green beans to a boil. Boil for 5 minutes.  Drain in colander and submerge the beans in an ice water bath to shock them and stop the cooking process.  Drain and set aside. In a large mixing bowl, combine almond flour, sea salt, and black pepper.  Add leeks and toss until they are well coated. Spray a large skillet with non-stick pan spray. Once oil is hot, add breaded leeks in small batches and fry until crispy and golden brown.  Remove from oil and spread out on a paper towel to remove excess grease. Clean skillet and reduce heat to medium.  Add mushrooms, butter and garlic to pan.  Sauté mushrooms and garlic for 5 minutes. Preheat oven to 400°

To the skillet, add heavy cream, and chicken stock.  Bring to a boil over medium heat and then reduce heat to low and let simmer to thicken. Once sauce has started to thicken, stir in Parmesan cheese.

Add green beans to sauce and stir until they are coated.  Transfer mixture to a casserole dish.  Spread crispy leeks out evenly around the perimeter of this dish.  Bake 15 minutes.

Green Bean and Tomato Summer Salad

green bean tomato salad

Green Bean and Tomato Summer Salad

Slightly revised from Kalyn’s Kitchen

Makes 6 servings

Per serving with 4 teaspoons of dressing

2 vegetables

2 fats

2 ¼ condiments



1 lb. thin French-style green beans or fresh garden beans

¼ cup sweet onion, cut into thin slivers (We used Vidalia onion.)

2 ½ cups cherry tomatoes, cut in half

generous amount thinly-sliced fresh basil (We used about 1/3 cup, but next time I’d use more if I had plenty of basil in the garden.)

¼ teaspoon salt

½ tsp fresh-ground black pepper to taste

Dressing Ingredients:

3 T extra-virgin olive oil (Use an oil with good flavor.)

2 T fresh-squeezed lemon juice (I used my fresh-frozen lemon juice.)

2 tsp. finely minced fresh garlic

1/2 tsp. dried oregano

1/2 tsp. sea salt


Start water boiling in a pot or steaming rack while you trim the beans on both ends and cut them into pieces about 2 inches long. 

When the water starts to boil, steam beans for 5 minutes, then drain and immediately put them in a bowl of ice water.  Let beans cool in the ice water about one minute, then drain immediately into a colander placed in the sink.

While beans are cooking, cut cherry tomatoes into halves and cut the onion into thin slivers. When beans are draining, whisk together the olive oil, lemon juice, garlic, oregano, and salt to make the dressing. Wash fresh basil leaves and spin dry or dry with paper towels, then cut the basil into thin strips. 

Remove drained beans from the colander into a bowl large enough to toss ingredients together. Add the cherry tomatoes and onions and toss ingredients together. Toss with desired amount of dressing and then gently mix in the sliced basil. Season salad to taste with salt and fresh-ground black pepper and serve.

This is best when it’s freshly made, but can also be eaten after refrigerated.

Tomato and Zucchini Tian

tomato and zuchinni tian

Tomato & Zucchini Tian

Makes 6 servings

Per serving

1/3 protein serving

1 vegetable

3 condiments

1 fat

1 tablespoon butter

1 tablespoon plus one teaspoon extra virgin olive oil

¼ cup onion, quartered lengthwise, cut in ¼-inch slices crosswise

1 large garlic clove, very thin slices

1 cup plum tomatoes, ¼-inch slices

¾ pound zucchini, each about 7 inches long, ¼-inch slices on diagonal

1 garlic clove, minced

1 teaspoon fresh rosemary, minced

1 teaspoon fresh thyme, minced

¼ cup (8 half tablespoons) Parmigiano Reggiano

2 cups shredded cheese, of choice, I used ½ low fat Monterey Jack, ½ low fat cheddar

1/3 cup Parmigiano Reggiano

¼ tsp Kosher salt

½ tsp Freshly ground black pepper

1. Preheat oven to 375 degrees F.

2. Melt butter and olive oil in sauté pan big enough to hold sliced onions. Cook on medium low until softened and starting to brown. May take 30-45 minutes. Add garlic slices and cook for 2 more minutes, stirring frequently.

3. Spread onions on bottom of 8×8-inch glass baking dish. Dust with Kosher salt and 2 tablespoons Parmigiano.

4. Mix minced garlic, rosemary and thyme together in a small bowl.

5. Holding the dish at a 45 degree angle, higher end near you, and starting at the far side of the dish, create a row of slightly overlapping zucchini slices that are standing on edge. Sprinkle row with about 1 teaspoon of minced garlic mixture and ½ tablespoon Parmigiano. Lightly dust with salt and pepper.

6. Add a row of slightly overlapping tomato slices, sprinkle with garlic mixture and Parmigiano. Continue adding alternating rows of zucchini and tomatoes in this manner until dish is full. Try to end with a tomato row. I ended up with 8 rows.

7. Cover dish tightly with aluminum foil and bake in the center of oven for 40 minutes.

8. Remove aluminum foil and sprinkle shredded cheeses evenly over rows. Sprinkle 1/3 cup Parmigiano over shredded cheese. Bake uncovered for additional 30 minutes until shredded cheese is melted and golden.

Note: Recipe may be doubled to fit in a 9×13 dish.