Melissa's 30-Second Weight Loss Shake

What a gorgeous picture! 
Endless possibilities!

Don't get all excited now!  The SHAKE takes 30 seconds, not the weight loss....I know, whoever invents that one will be the master of the world!

Remember the Chocolaty Frosty recipe a few weeks back?  Stay tuned for another AWESOME recipe from Satisfying Eats, a terrific blog with grain-free recipes, which are perfect for Stage 1.   Gotta give Melissa a LOT of credit, she works hard to find all kinds of goodies that she shares with everyone - so I want to make sure y'all know these are her creations and not mine, 'cause that would be rude and then all my shakes would taste like shame.

 

Don't forget you can make it dairy free by substituting coconut milk for the heavy whipping cream.  

Once again - be sure to keep frozen almond milk in ice cube trays on hand or you'll have to wait several hours until you can make this! 

 

Chocolaty Frosty

recipe courtesy of Satisfying Eats
makes 1-10 oz Serving

4 cubes unsweetened almond milk frozen in ice-cube trays

1/3 cup heavy cream or coconut milk

2/3 cup unsweetened almond milk

2-4 servings of stevia or preferred sweetener

1/2-1 teaspoon vanilla

 

Add ins: 

2 tbsp unsweetened cocoa

1/2 cup strawberries

1/2 cup blueberries or other fruit (fresh or frozen)

1 scoop protein powder

2 cubes of frozen coffee

 

Pour unsweetened almond milk into ice cube trays and allow to freeze.  Be sure not to fill to the top so that they can be easily removed from tray.   Freeze until solid.

Add 4 cubes of almond milk to blender, Magic Bullet or Ninja.

Add milks, sweetener and vanilla.  Always start with least amount of sweetener first and then taste.

Now is also time to add-in any extras, if desired. 

Blend for 30 seconds or until you can hear that there are no more chunks.

Strawberry Lassi

Whole Foods - that's where you'll find me every weekend most of the time.  It's the only place I can find my full fat Fage Total Greek yogurt (highly recommend!) and my mom likes to go up and down EVERY SINGLE AISLE just in case she might have missed something from last week...

Anywho - the Whole Foods website has tons of great recipes, many of which are P10 compatible or can be adjusted for P10.   I think using Greek yogurt in this will really bump up the protein.  I'm torn between labeling this as a treat, a dessert, a smoothie or even breakfast!  Guess I'll use them all.  You could totally get your kids to partake of the lovely healthy yogurt without their knowledge!   :D

Ice-cold, yogurt-based lassi is a favorite refresher in India. Sometimes made with fresh mango, this delicious version uses strawberries

 

Strawberry Lassi

makes 2 servings

1 cup plain or Greek yogurt

2 cups roughly chopped strawberries

2 tablespoons honey or agave nectar

1 cup ice cubes

1/2 cup milk (regular or almond)

Few pinches ground cardamom (could sub cinnamon or nutmeg)

 

Combine yogurt, strawberries and honey in a blender and pulse until strawberries are pureed. Add ice and milk and blend until smooth. Pour into 2 tall glasses and garnish each with cardamom.

Blender Eggs (Bleggs)

Sometimes I make my eggs 'pancake style'
this version is with flax meal

 
My Bubba calls these ‘Grinch eggs’ and he won’t even try them!  This would be fun to make for your kids and you can call it ‘green eggs and ham’ and you can get a lot of veggies into them this way. 

 There’s really no set and special recipe for this, I was messing around with my NutriBullet and decided to try this out.  And since I have eggs for breakfast pretty much every day (I love ‘em) this was a quick and easy way to get lots of healthy boosters into my breakfast.  If you don’t have flax seeds, use chia or whatever you have on hand.  This is also a good way to sneak boosters like Spirulina into your own food – very healthy and great benefits!

My favorite way to eat them is with Greek yogurt and avocado on top.  Oh yes, and a nice grind of Himalayan pink sea salt is really good too!

Share ideas!  Leave a comment below with some ideas of what YOU would put in your bleggs…

 

Blender Eggs (Bleggs)

makes 1 large serving

2 eggs
handful of green veggies or a mix of them - like spinach, broccoli, kale, etc.

this one is spinach with chia seed gel

1 teaspoon of Spirulina or maca powder, whatever you’ve got
1-2 tablespoons of chia or flax seeds
toppings:  Greek yogurt, salsa, avocado, whatever sounds good to you
 

Add ingredients to blender, blend for about 30 seconds or until smooth.

Melt butter in skillet, pour in the egg mixture and cook the way you like them.

Serve with toppings (healthy, of course) of your choice.

Cabbage Hashbrowns

Crispy goodness..... 

Here's an oldie but a goodie - try these for breakfast this weekend!

Bubba's so funny, he knows the drill, he asked 'is this cauliflower?' and The Kid replied 'oh heck no - these are real potato hashbrowns, thanks Mom for some real food!' 

FYI - once you add onions to something it makes it taste 'real' because I think people associate onions with that real down home taste.  Red onions crisped up taste like bacon so there's another tip to make these even more delicious.

I doubled the recipe to make enough for two patties each and I served them with some pan seared chicken sausage (nitrate free) and it was a great dinner.  But they would also be wonderful for breakfast with some...you guessed it...runny eggs. 


Cabbage Hashbrowns
makes 3 large or 4 small patties
adapted from Maria's Delicious and Nutritious Journal

1 cup shredded cabbage
1/2 onion, chopped
1 egg
salt and pepper to taste
1/4 cup Parmesan cheese
2 tablespoons coconut oil (or butter) for frying


Shred the cabbage (or use pre-bagged if you'd like).

Mix the cabbage, onion, egg, salt, pepper and cheese.

Heat oil in a skillet over medium-low heat. Add mixture to the pan in three portions and then pat them out flat.  Cover and fry for 4-5 minutes. When firm enough, carefully flip the patty. Lower heat, cover and cook for another 4-5 minutes, or until golden brown.

COMPARISON (courtesy of Maria):
1 cup Potato Hashbrown 116 calories, 28 carbs, 2 sugar, 4 fiber
1 cup Cabbage Hashbrown 29 calories, 3 carbs, 0 sugar, 2g fiber

Nori Wraps

Now remember - Don't knock it until you've tried it...so if you haven't tried nori or you just look at it and go 'eeeeuuuuuwwww' just hear me out...SIT!  Thank you so much.

2 full sheets of nori

Nori, a paper-thin sheet of a roasted and dehydrated seaweed, is used primarily in Japanese cuisine. It commonly serves as a wrapper for sushi rolls. It may also be crumbled for use as a topping or garnish, imparting a sweet but salty taste to dishes. 

However, there's no law that you have to use nori for only Japanese food and certainly no law that it can only be wrapped around rice and raw fish so let's talk nori...

First of all, nori is not a grab and go sort of item.  Once it is wrapped and starts to get moist, it will get a little chewy so wrap and eat one at a time.  Same goes for the cut rolls, try not to let them sit.  Be sure to store nori in a dry place or it will lose its crisp texture.  

Now I wrap EVERYTHING in nori.  And it's darn good.  It's got a nice salty 'snap' to it that I really enjoy.  I will sometimes just eat a sheet of it for funsies.  I keep a package of it on my kitchen table for when the need a fix (of NORI, thank you very much).

• For breakfast I like eggs and avocado wrapped in nori.
• At lunch I might mix up tuna or salmon and cream cheese and cucumbers, or avocado and greens and wrap that in nori.
• For a quick light dinner I have been known to wrap cooked chicken or lunchmeat, cooked veggies and hummus in nori.
• A light lovely dessert is sliced strawberries and cream cheese wrapped in nori.

To review - some things you could wrap in nori and snack on:

Avocado

Carrots, cut into strips

Cucumber, cut into strips

Fresh salad greens

Beans

Eggs, scrambled or hard baked

Cooked sliced chicken, steak or nitrate free lunchmeat or sausages

Shrimp, Tuna or Salmon

Veggies, roasted or grilled

Fruits - sliced strawberries or apples, raspberries, banana

Cream cheese

Hummus

Greek yogurt or sour cream

Almond butter
Rawtella

Here's the 'official' instructions on how to wrap these up, but hey, sometimes I just give it the good ole college try, it looks funny but tastes good anyway.  So don't stress about getting it perfect unless your Japanese mother-in-law is coming over.  (Don't laugh - I actually have one of those!)

Hand Rolls

makes 1 serving

1/2 sheet nori and ingredients to fill it

 

Place nori horizontally in front of you (landscape), smooth shiny side down.  Place other ingredients on the left half of the nori, diagonally (bottom in lower left corner, top in middle top of nori). Take a dab of filling and place it in the upper right corner.

To roll – pick up nori and hold heavy end in left hand, empty end towards you.  Grab bottom left corner and pull it up and to the right WHILE curling the fingers of your left hand towards that corner.  Squeeze gently to firm up roll and use dab of water to seal.

Cut Rolls

makes 1 serving

1 sheet nori and ingredients to fill it

Place nori horizontally in front of you (landscape), smooth shiny side down.  Place other ingredients across the bottom of the sheet. 

Roll tightly, moisten the empty edge and press to seal.  Use a sharp moist knife to cut into pieces.

Almond Flour Biscuits

Boy oh boy are you in for a treat!  These biscuits really hit the spot and they were so good!  And they were easy to make too.  I got this recipe from The Nourishing Home website and adapted it for P10 use. 

Have you missed biscuits?  Breakfast sandwiches, little sammies, etc.?  Well no more!

In the short time they existed at our house, they were covered with egg salad made with homemade mayo, served as a breakfast biscuit and as sandwich buns. 

If you're going to spend some time cooking ahead for the week, put these on your list.  And hide them from The Kid....just sayin'

Just a couple of notes:  This makes EIGHT biscuits.  I made twelve and ended up with some little guys.  Also, these biscuits have a great texture but are on the sweet side.  And they won’t ‘rise’ like normal biscuits, so if you want a high biscuit, shape it that way.

Now, back to our show!

Almond Flour Biscuits

makes 8 biscuits

2 1/2 cups blanched almond flour

1/2 teaspoon baking soda

1/4 teaspoon sea salt

1/8 teaspoon baking powder

3 tablespoons butter, melted (or melted coconut oil)

1 tablespoon agave

3 tablespoons almond milk

2 large eggs

Preheat oven to 350 degrees.

In a medium bowl, combine almond flour, salt, baking soda and baking powder.

In a small bowl, whisk together melted butter and agave, until smooth. Add the milk and eggs, whisking together until well combined. Using a spoon, stir the wet mixture into the dry mixture until thoroughly combined.

For quick and easy drop biscuits: Drop biscuit dough by large spoonfuls onto a parchment-lined baking sheet, placing the biscuits approximately two-inches apart.

For classic-style rolled-looking biscuits: Scoop a large spoonful of batter into your hands and roll into a ball about the size of an apricot. Then place the dough balls on a parchment-lined baking sheet and gently flatten using the palm of your hand.

Bake about 15 minutes, until golden brown on top and a toothpick inserted in middle comes out clean. Serve warm with butter.

Muffin in a Minute

You're probably missing bread about now.  Well weep no more, this is easy and really versatile.  There are many different versions you can play with - based upon what you like and what you want to try!  You are limited only by your imagination here.  One of the things I miss MOST is my daily chocolate chip bagel with cream cheese from the deli so I added dark chocolate chips and some truvia and topped it with cream cheese.  Bubba likes the version I make with cinnamon and walnuts.  I made a savory version with butter and parmesan and used it as a dinner roll.

Lots of people put fruit or various seasonings in them to get either a sweet version or a savory version.  Since it's a quick and easy 'muffin in a mug' you can make a different one for each person at the table.  It's wonderful for those on Stage 1 who are missing the grains because the almond flour and flaxseed meal are nuts and seeds and not grains, so enjoy!

QUICK TIP - measure/mix up the dry ingredients ahead of time and then whip it all together in the morning.

Other ideas for this recipe include slicing it up and using it for french toast or cutting it up to make a bun for a sandwich.  I cut it up and put my runny eggs on it.

This may not seem like a lot but it's very filling! 
PS:  don't sub coconut flour, when I tried that it was a flop.  :(

Muffin in a Minute

1 egg

1/4 cup almond flour

2 tbsp flaxseed meal or ground flaxseed

1 tbsp. coconut oil or butter melted

1/2 tsp baking powder

*SWEET version - also add  1 tsp sweetener, 1 tsp cinnamon and 1/2 tsp vanilla,
(may also add chopped pecans, walnuts, strawberries, blueberries, dark choc. chips.)

*SAVORY version:  also add garlic or onion powder, parmesan cheese or rosemary

Put the oil or butter at the bottom of a coffee mug and zap it to melt it (this also coats the mug so the muffin doesn't stick)

Stir the rest of the ingredients into the mug until smooth and microwave 1.5 to 2 minutes, until the top is no longer wet. 

I like to run a knife around the edges to free it up and it just pops out onto the plate.

Spread with butter or cream cheese or nut butter.

Print the recipe along with a picture of my favorite Wonder Woman mug:  Muffin in a Minute 

Please comment below and share your ideas on what YOU'D put in your muffin - thanks!

Overnight Oatmeal

Just a heads up - this recipe is for STAGES 2 and 3 ONLY - sorry Stage 1 peeps...but, if this is something that would work well for your family feel free to go ahead and run with it.

I’m testing ‘grab and go’ or make-ahead items for those who want a good breakfast but don’t always have time to make them.   This recipe is a simple 'stop, drop and scoop' and then out the door. 

This was pretty good but Bubba (my hubby) and I thought the lemon zest was a little heavy, so I’ve scaled that back for you.  And feel free to use whatever fruit you would like, peaches, apples, bananas, berries, etc.  The original recipe says ‘serves 4’ – which in real life terms is 6 normal people or 2 teenage boys.  This fills you up fast!

I didn’t have rolled oats; I used steel cut oats and it was a little chewy and nutty tasting but we liked that better than soft mushy oatmeal.  I think you would too.

Overnight Oatmeal

serves 6

This affordable, healthy breakfast provides protein, whole grains and fruit to help you start your morning right.  The twist is that it virtually prepares itself while you’re sleeping — simply serve in the morning, straight from the fridge or warmed if you prefer.

2 cups uncooked rolled oats (not instant or quick cooking)

2 cups unsweetened almond milk

1/2 teaspoon grated lemon zest

1/2 teaspoon vanilla extract

Toppings:

chopped pecans, walnuts or almonds

Your choice of fruit, peeled and chopped

agave nectar

Combine oats, milk, vanilla and zest in a bowl, cover and refrigerate overnight.

The next morning, scoop oatmeal into bowls and top with nuts and fruit.  Add butter or a drizzle of agave nectar if you’d like.  You can eat this hot or cold.

1/2 cup of this oatmeal is 1 serving of grains and 1/2 serving of fat.  Remember to count whatever toppings you use as well.

Spinach Mushroom and Swiss Crustless Quiche

Well it looks like we're focusing on make ahead breakfast foods this week...and why not?  What's better than a zip-zap breakfast when you're in a hurry?   I also made this for the gang at work one morning and they went crazy for it!

Here is another revamped Whole Foods recipe that also fits the make-ahead, grab and go breakfast for busy people when we don’t have time to sit down to eat in the morning.

I put together this casserole the night before and then baked it while I was walking on my treadmill the next morning.  It was really good and, for the purposes of our most important research, I then refrigerated the leftovers and also froze a piece to test them out the next day.  It reheated nicely and still tasted great.

I thought 16 pieces was plenty in the 9x9 pan. 

My quiche - served with a side of avocado.

Makes 16 servings

extra-virgin olive oil

1  yellow onion, thinly sliced

1 pound button mushrooms, thinly sliced

3/4 teaspoon salt and 1/2 teaspoon freshly ground black pepper, divided

6 eggs

3/4 cup milk

1 teaspoon freshly grated nutmeg

1 1/2 cups shredded Swiss cheese

1 (16-ounce) bag frozen chopped spinach, thawed and squeezed to remove as much liquid as possible (wring it out inside a dish towel)

Preheat oven to 350°F and grease a 9-inch square pan with olive oil; set aside.

Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add onion and cook until golden brown, 7 to 8 minutes. Add mushrooms, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until liquid is absorbed, 10 to 12 minutes; set aside to cool.

In a large bowl, whisk together eggs, milk, nutmeg and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Add cheese, onion, mushrooms and spinach and mix well.

Transfer to prepared pan, spread out evenly and bake until set in the middle and golden brown, about 45 minutes. Let cool 10 or 15 minutes; cut into squares and serve.

Print this recipe:  Spinach Mushroom and Swiss Crustless Quiche

Maybe a little too golden brown....

Breakfast Muffins

IF you have today off and want to get ahead for the week, whip up a batch or two of these and put them away for quick breakfasts throughout the week....

I doubled the recipe and made a dozen
I stored them away for quick breakfasts on the go!

I was really happy with this recipe, it's very flexible.  The original recipe calls for bacon but I decided to use chopped nitrate free chicken sausages instead and also add some sauteed mushrooms.  I think it would also be good with other sauteed veggies, you wouldn't necessarily have to use meat if you don't have something suitable to use.

These reheated very nicely and I was sure happy to see them the next day when we were in a hurry to get out the door.  Bubba liked ketchup on his. 

Breakfast Muffins

makes 6 muffins

adapted from Free Coconut Recipes

1 large link of chicken sausage 

1/2 cup chopped veggies

3 eggs

2 tablespoons of melted coconut oil, olive oil or melted butter

1/4 teaspoon salt

3 tablespoons coconut flour

1/4 teaspoons baking powder

4 ounces cheddar cheese, shredded/diced

Coconut oil (for greasing muffin tin)

Preheat oven to 400 degrees.

Chop up sausage and/or veggies and fry in a skillet with coconut oil or butter. Set aside. 

Blend eggs, 2 tablespoons of oil or butter, and salt in a mixing bowl.

Add coconut flour and baking powder. Mix until there are no lumps.

Add sausage and veggies to batter along with cheese. Mix until incorporated.

Grease your muffin pan with coconut oil or use paper inserts.

Pour batter into muffin tin and bake for 15 minutes.

Print this recipe - Breakfast Muffins

Almond Flour Banana Nut Bread

Like the background?

I would like to give a big THANK YOU to Trena H. for this recipe. 

The biggest problem you will have with these is hiding them from your family.  If you make extra, freeze a few to stash in your freezer and defrost for breakfast another time.

Almond flour is okay for Stage 1.

Almond Flour Banana Nut Bread

3 cups almond flour (I used Bob's Red Mill)

1 tsp. baking soda

1/2 tsp. sea salt or kosher salt

1/2 tsp. baking powder

3 eggs

2-3 very ripe medium bananas, mashed

1/2 cup agave

1/4 cup coconut oil

1 T. vanilla extract

1 cup chopped pecans or walnuts

Preheat oven to 350 degrees.

Grease either a 12-cup muffin tin or a loaf pan with butter.

Mix dry ingredients in a large bowl; mix wet ingredients in a medium bowl (in the order listed). Add wet mixture to dry mixture; stir in nuts. Transfer to prepared pan.

Bake muffins for about 20-25 minutes or bake the loaf for about 35-40 minutes. Let cool in pan for about 5-10 minutes. Remove from pan and cool on wire rack.

 

So what do you think? 
I'd say 1/2 serving of fruit and 1 serving of fat per muffin. 
But I'm totally guessing here.

Print this recipe:  Almond Flour Banana Nut Bread

Gravy and Biscuits

Holy biscuits and gravy Batman!

I added some extra meat to Bubba's plate 'cause he was hungry!

Raise your hand if you loves you some gravy and biscuits!  Now we all know that sausage gravy is the mega bomb but I've also made this gravy with ground beef and this time with ground turkey.  Sometimes my mom made it with fried bologna and of course, you may also know it as the lovely and delicately named 'sh*t on a shingle'   But a gravy by any other name would taste as good.(?)  However, I stopped making this gravy because of the white flour in the roux to thicken it and then the soft fluffy hydrogenated refrigerator biscuits used to serve it.  So then when I saw this recipe I tried it and we liked it!

I based this recipe from the Sausage Gravy and Biscuits found on Maria's Nutritious and Delicious Journal.  She made hers with organic pork sausage and you are certainly free to do so but I'm guessing you might already have ground turkey in your freezer you can use.

As for the biscuits,  I made a batch of Almond Flour biscuits (so quick, so easy, so good!) to create a lovely landing pad for my gravy.  But I'm sure you'd also enjoy this on mashed potatoes or Mashed Cauliflower.

Gravy and Biscuits

makes 4 servings

6 Almond Flour Biscuits  (I like to use 3 biscuit halves per serving)

10 oz ground turkey

1 cup (8 oz) full fat cream cheese, cubed

1 cup organic beef or chicken broth

Kosher salt and ground black pepper to taste

ground sage

Cook meat in large skillet over medium heat 5-6 minutes or until thoroughly heated, stirring frequently. Gradually add cream cheese and broth; cook until mixture comes to a soft simmer and thickens, stirring constantly until smooth. Reduce heat to medium-low; simmer 2 minutes, stirring constantly. Season to taste with salt and pepper.  Add ground sage to taste for extra flavor.

Split biscuits in half.   Place 3 halves on each plate; top with gravy.