8 ounces cream cheese, softened
1/2 cup unsalted butter, softened
1/2-3/4 cup granular Splenda or equivalent liquid Splenda *
1/2 teaspoon vanilla or other flavoring
Beat everything with an electric mixer until fluffy. Drop by bite-size spoonfuls onto a wax paper-lined baking sheet. Freeze until firm, at least 1 hour. Store in the freezer and eat frozen.
Makes 24 clouds
1 Cloud = 2/3 Healthy Fat & 1 condiment
Makes 4 servings
Per serving
¼ protein serving
1 ¾ vegetables
3 condiments
½ fat serving
Ingredients:
For the enchilada sauce:
Directions:
Preheat oven to 400F degrees. Line a baking sheet with parchment paper (or two if they don’t fit). Cut the squash in half lengthwise, and use a spoon to scrape out the seeds and soft yellow strands. Brush the inside of the squash with 2 teaspoons of olive oil and sprinkle lightly with salt and pepper. Place the squash facedown on the baking sheet and bake for 45-50 minutes or until the flesh easily pierces with a fork.
Once the squash is cool enough to handle, use a fork to scrape the inside so the strands appear. Spoon enough of the enchilada sauce mixture inside each squash bowl until almost full.
Top evenly with the cheese and transfer them to the oven and bake another 15 minutes, until the cheese is melted and the sauce is hot. Remove from the oven, sprinkle with cilantro and scallions and serve immediately!
6 servings
Per serving
1.5 vegetables
1.5 condiments
1 fat
1/6 optional snack
Ingredients:
1 pound french or regular FRESH green beans, ends trimmed
1/2 cup non-fat feta cheese crumbles
1 cup cherry tomatoes, sliced in half
3 Tbsp chopped red onion
1/4 cup slivered almonds (optional)
2 Tbsp olive, or avocado oil
2 Tbsp red wine vinegar
2 Tbsp chopped fresh basil
1 large clove garlic, minced
½ teaspoon Freshly ground black pepper
¼ teaspoon Sea salt
Instructions:
Boil a large stock pot of lightly sea salted water. Add the green beans and boil until tender crisp, 2 minutes. Immediately place beans in ice water bath. Drain well, pat dry and place the beans in a large bowl. Combine with the feta cheese(if using), tomatoes and red onions.
Toast the almonds in a small skillet, 2 minutes.
Whisk the olive oil, red wine vinegar, basil, garlic and a little salt and pepper. Pour the dressing over the green beans and sprinkle with almonds. Let marinate in the refrigerator for about 1 hour before serving cold.
Makes 7 servings
Per serving: 3 condiments, ¼ vegetable serving
Ingredients:
1 cup grated parmesan cheese
1 cup grated raw cauliflower
½ tsp parsley
½ tsp basil
½ tsp dill
½ tsp chives
½ tsp garlic powder
½ tsp onion powder
½ tsp pepper
Directions:
Preheat oven to 450 degrees. Add all ingredients to a bowl. Line a baking sheet with parchment paper. Place about 1 TBSP of mixture on prepared baking sheets, about 1 inch apart. Bake at 450 for 5-7 minutes. Remove and turn cauliflower chips over. Bake for another 5-7 minutes.
Makes 1 lean serving, 1 green serving and 1 healthy fat
Ingredients:
Directions:
Preheat oven to 425. Cut jalapeños in half lengthwise and remove seeds and ribs. Cook veggie sausage links as directed on package then crumble into a small bowl. Add cheeses to sausage crumbles and mix until well combined. Fill each jalapeño with 1/6 of the mixture. Cook on a baking sheet about 20 minutes or until cheese is melted and tops are browned.
Makes 2 servings, each serving counts as 1 green, 2 healthy fats and 3 condiments
Ingredients:
Directions:
Steam or boil broccoli until soft, let cool completely. Mash the avocado and add remaining ingredients. Stir until well combined. Use peppers, cucumbers or celery for dipping.
294 grams or 3 cups, cooked cauliflower (3 greens)
2 tsp. garlic cloves, minced (1 Condiment)
6 Black Olives (.5 Healthy Fat)
2 eggs + 2 egg whites – divided (4/5 Leaner)
4 oz. moderate-fat cheddar cheese, shredded (1 Lean)
1/3 cup low-fat Greek yogurt (1/5 Lean)
¾ tsp kosher salt (1.5 Condiment)
½ tsp black pepper (1/2 Condiment)
Procedure:
1. Preheat the oven to 400°F.
2. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food
processor. Add minced garlic and olives. Pulse several times until smooth and creamy.
3. Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar
cheese, low-fat Greek yogurt, salt and pepper and mix together.
4. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the
cauliflower mixture.
5. Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top
with the cauliflower mixture. Bake for 20-25 minutes, until golden brown. Remove from the pan and set on a cooling rack.
Makes: 24 small biscuits. (2 servings)
Slightly adapted from Cookin’ Cowgirl
Makes 3 servings
Per serving: 2 vegetables, 3 condiments
Ingredients
3 cups roasted spaghetti squash
6 thin slices yellow onion
¼ tsp cayenne pepper
¼ tsp garlic salt
1/8 tsp freshly ground nutmeg (or pepper)
Directions: Roasted Spaghetti Squash
spaghetti squash
olive oil spray
salt
pepper or nutmeg
baking sheet
foil for easy clean up
Start out by washing squash and preheating oven to 400 degrees. Slice squash in half and remove the seeds. Lightly spray or brush the inside with olive oil. Sprinkle lightly with salt and pepper or nutmeg. Cover a baking sheet with foil and place squash cut side down. Roast for 50 minutes, turning pan once. Remove from oven and let cool for 5 minutes. Use a fork to get the strands out.
Directions for Hash Browns
Heat a large, non-stick skillet to medium-high heat. Start off by sautéing the onions for a few minutes, until they begin to turn translucent. Then, add the spaghetti squash threads to the pan. Add cayenne, garlic salt and nutmeg and stir. Continue to cook until the squash starts to crisp up and turn golden brown. Serve hot.
*Note: if you use olive oil, 1 tsp is a healthy fat. Be sure to count this with a leaner or leanest.
Crust:
1 cup grated cauliflower (2 green)
1/4 cup egg beaters (1/8 lean)
3/8 cup shredded part-skim mozzarella (6g fat/oz) (3/8 lean)
Pesto:
1/2 cup basil (1/2 condiment)
1 tbsp Parmesan cheese (1 condiment)
1 clove of garlic (1 condiment)
1/2 cup shredded part-skim mozzarella (1/2 lean)
Salad:
1 cup shredded Iceberg lettuce (1 green)
1 tbsp Walden Farms Ranch Dressing (1/2 condiment)
Preheat oven to 425 degrees. Line a 1/4 sheet cake pan with parchment paper.
Makes 2 servings
Per serving
1 Lean protein
3 vegetables
3 condiments
Quesadilla
Salsa
Directions
Quesadilla
Salsa
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