Yellow Squash Casserole

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Yellow Squash Casserole

Yellow Squash Casserole

Ingredients

  • 4 cups yellow squash, sliced
  • 1/2 cup onion, diced
  • 2 Tablespoons water
  • 1 sleeve of buttered cracker rounds, crushed
  • 1 cup shredded cheddar cheese
  • 2 eggs, beaten
  • 3/4 cup milk
  • 1/4 cup butter, melted
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 Tablespoons butter

Instructions

  1. Preheat oven to 350*F
  2. In a deep 12 inch skillet, add squash, onion & water.
  3. Cook over medium heat just until pan is hot.
  4. Place lid on and lower heat to medium low. Cook for 5 minutes with lid on until squash is tender.
  5. Add half the crushed cracker rounds and half the cheese to squash and mix well.
  6. Add eggs, milk, butter, salt & pepper and mix well.
  7. Top mixture with remaining cracker crumbs and cheese.
  8. Dot top of casserole with butter.
  9. Bake for 25 minutes.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 1548Total Fat 127gSaturated Fat 76gCholesterol 639mgSodium 3919mgCarbohydrates 58gSugar 33gProtein 51g

Dill Dip

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Dill Dip

Dill Dip

Ingredients

  • 1 cup mayonnaise
  • 1 cup sour cream
  • 2 tablespoons dried parsley flakes
  • 1 tablespoon dried minced onion
  • 2 teaspoons dill weed
  • 1-1/2 teaspoons seasoned salt
  • 1 teaspoon sugar
  • Fresh vegetables or potato chips

Instructions

  1. In a small bowl, combine the first seven ingredients. Chill for at least 1 hour. Serve with vegetables or potato chips.


Nutrition Information

Serving Size

1
Amount Per Serving Calories 2024Total Fat 205gSaturated Fat 54gCholesterol 253mgSodium 5317mgCarbohydrates 27gSugar 16gProtein 11g

Apple Dumplings with Diced Apples

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Apple Dumplings

Apple Dumplings

Ingredients

  • 2 cups all-purpose flour
  • 1 teaspoon salt
  • 2/3 cup shortening
  • 4 to 5 tablespoons cold water
  • 2 cups chopped peeled tart apples (about 5 medium)
  • 2 cups packed brown sugar
  • 1 cup water
  • 1/4 cup butter, cubed
  • 1/2 cup walnuts, chopped, optional

Instructions

  1. In a large bowl, combine the flour and salt; cut in shortening until crumbly. Gradually add water, tossing with a fork until dough forms a ball. On a lightly floured surface, roll out dough into a 12-in. x 18-in. rectangle. Cut into six squares.
  3. Place 1/3 cup chopped apples in the center of each square. Brush edges of dough with water; fold up corners to center and pinch to seal. Place in a greased 13-in. x 9-in. baking dish. Bake, uncovered, at 350° for 30 minutes.
  5. In a small saucepan, combine the brown sugar, water and butter; bring to a boil, stirring constantly. Add optional nuts. Remove from the heat. Pour over dumplings. Bake 25-30 minutes longer or until apples are tender.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 4562Total Fat 214gSaturated Fat 64gCholesterol 122mgSodium 2864mgCarbohydrates 630gSugar 430gProtein 42g

Apple Cranberry Muffins

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Apple Cranberry Muffins

Apple Cranberry Muffins

Ingredients

  • 1 cup white whole wheat flour
  • 1 cup rolled oats
  • 1/3 cup sugar
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 1 egg
  • 2/3 cup milk
  • 1/3 cup olive oil
  • 1 cup grated apple 2-3 apples
  • 1 cup cranberries chopped
  • 1/2 cup pumpkin seeds
  • 2 tbsp. sugar

Instructions

  1. Preheat oven to 400.
  2. Line a 12-cup muffin pan with liners and spray lightly with cooking oil.
  3. Combine the dry ingredients (flour, rolled oats, sugar, baking powder, salt and cinnamoin a large bowl and stir to combine.
  4. In another bowl, mix the eggs, milk and butter together until well combined. Stir in the grated apples and mix thoroughly.
  5. Stir the wet mixture into the dry mixture a little at a time until fully incorporated.
  6. Mix in the cranberries and pumpkin seeds, reserving some to top each muffin.
  7. Fill the muffin liners about two-thirds full. Top each muffin with reserved cranberries and pumpkin seeds and sprinkle with sugar.
  8. Bake 25-30 minutes until golden. Cool on a wire rack.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 2543Total Fat 120gSaturated Fat 23gCholesterol 16mgSodium 1270mgCarbohydrates 301gSugar 120gProtein 77g

Twice Baked Sweet Potatoes

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Twice Baked Sweet Potatoes

Twice Baked Sweet Potatoes

Ingredients

  • 1 tablespoon olive oil
  • 4 sweet potatoes
  • sea salt to taste
  • 1/4 cup unsalted butter
  • 1 (8 ounce) package cream cheese, softened
  • 1/2 teaspoon salt
  • 1 pinch cayenne pepper, or more to taste
  • ground black pepper to taste
  • 1 cup mini marshmallows

Instructions

  1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
  2. Rub olive oil onto the outside of each sweet potato and sprinkle sea salt over each. Arrange sweet potatoes on the prepared baking sheet.
  3. Bake in the preheated oven until a sharp knife easily pierces the potato, 50 to 60 minutes. Cool sweet potatoes until easily handled, 10 to 15 minutes.
  4. Melt butter in a saucepan over medium heat until solids begin to brown and smell nutty, 5 to 8 minutes.
  5. Slice potatoes in half lengthwise and scoop insides into a large bowl. Add browned butter, cream cheese, 1/2 teaspoon salt, cayenne pepper, and black pepper and mash using a potato masher until smooth. Spoon mixture back into the sweet potato skins and top each with 1/4 cup marshmallows. Place sweet potatoes back onto the baking sheet.
  6. Bake in the oven until warmed through and marshmallows are toasted, about 10 minutes.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 1244Total Fat 70gSaturated Fat 36gCholesterol 151mgSodium 1776mgCarbohydrates 149gSugar 52gProtein 12g

Pumpkin Nut Bread

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Pumpkin Nut Bread

Pumpkin Nut Bread

Ingredients

  • cooking spray
  • 1/2 cup unsalted butter, softened
  • 1 cup white sugar
  • 2 eggs
  • 1 (15 ounce) can pumpkin puree
  • 1/2 teaspoon cinnamon 
  • 1/8 teaspoon allspice
  • 2 cups flour
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 3/4 cup walnuts, chopped

Instructions

  1. Preheat the oven to 325 degrees F (165 degrees C).
  2. Spray a 9x5-inch loaf pan with cooking spray.
  3. Mix butter and sugar in a large bowl until light and fluffy.
  4. Whisk in eggs one at a time until combined.
  5. Whisk in the pumpkin puree, cinnamon, and allspice until combined.
  6. Stir flour, salt, baking powder, and baking soda into the pumpkin mixture and mix until just combined. Stir in chopped walnuts.
  7. Pour batter into the prepared loaf pan.
  8. Bake in the preheated oven until a toothpick inserted into the center comes out clean, about 1 hour.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 2946Total Fat 119gSaturated Fat 38gCholesterol 169mgSodium 4727mgCarbohydrates 418gSugar 204gProtein 63g

Beef Stroganoff

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Beef Stroganoff

Beef Stroganoff

Ingredients

  • 1 lb. round steak
  • 1 tblsp flour
  • 2 tblsp butter
  • 1 1/2 cups mushrooms, sliced
  • 1/2 cup onion, chopped
  • 1 garlic clove, minced
  • 2 tblsp butter
  • 3 tblsp flour
  • 1 tblsp tomato paste
  • 1 tsp beef bouillon
  • 1 cup sour cream
  • 2 tblsp white wine, dry
  • hot cooked egg noodles

Instructions

  1. Start cooking noodles.
  2. Put meat in freezer until partially frozen. Thinly slice across the grain into bite-size strips.
  3. Put 1 tablespoon flour and 1/2 teaspoon salt in bag; add meat and coat.
  4. In a skillet heat 2 tablespoons butter. Add meat and brown quickly.
  5. Add mushrooms, onion and garlic and cook 3-4 minutes until onion is crisp-tender.
  6. Remove meat and mushroom mixture from pan, and add 2 tablespoons butter to pan drippings, then stir in2 tablespoons flour.
  7. Add tomato paste, bouillon and 1/4 tsp salt.
  8. Stir in 1 1/4 cups water and cook over medium high heat until bubbly, stirring often.
  9. Cook and stir 1-2 minutes longer.
  10. Combine sour cream and remaining 1 tablespoon flour.
  11. Return meat mixture to skillet, stir in sour cream mixture and wine.
  12. Heat through and serve over noodles.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 3743Total Fat 110gSaturated Fat 58gCholesterol 534mgSodium 2872mgCarbohydrates 474gSugar 47gProtein 189g

Roast Beef Slow Cooker

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Roast Beef in Crockpot

Roast Beef in Crockpot
Prep Time 30 minutes
Cook Time 8 hours
Total Time 8 hours 30 minutes

Ingredients

  • 3-lb. bone-in roast beef
  • 6 russet potatoes, cut into large chunks
  • 1 large onion, quartered
  • 6 carrots, peeled and cut into 2" pieces
  • 1 tbsp. fresh thyme
  • 1 tbsp. fresh rosemary
  • 3 c. low-sodium beef broth
  • 2 tbsp. Worcestershire

Instructions

  1. Cut beef into large chunks and brown in skillet.
  2. Immediately pour 1 cup of the beef broth into the skillet, scraping up all the browned bits.
  3. In a large slow cooker, place roast beef and layer potatoes, onions, carrots and herbs.
  4. Add all broth and Worchestershire to crockpot.
  5. Cover and cook on high 5 hours, or low on 8 hours.

Nutrition Information

Serving Size

10
Amount Per Serving Calories 94Total Fat 5gSaturated Fat 1gCholesterol 28mgSodium 96mgCarbohydrates 1gSugar 1gProtein 10g

Zucchini Avocado Tomato Salad

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Zucchini Avocado Tomato Salad

Zucchini Avocado Tomato Salad

Ingredients

  • For the sauce:
  • 1 lime, juiced
  • 1 ripe avocado, peeled and pitted
  • 2 tablespoons chopped cilantro
  • 1 teaspoon minced jalapeno
  • 1 small clove of garlic, minced
  • water to thin, if needed
  • salt and pepper
  • For the rest:
  • 2 teaspoons olive oil
  • 1 medium ear of corn, kernels shaved off
  • 1/2 teaspoon chili powder
  • salt and pepper, to taste
  • 2 medium zucchinis, Blade D, noodles trimmed
  • 1 cup halved cherry tomatoes

Instructions

  1. Heat the oil in a medium skillet over medium-high heat. Once oil is shimmering, add the corn and season with salt, pepper, and chili powder. Cook for 5 minutes or until corn is cooked through and fork tender. Set aside when done.
  3. Place all of the ingredients for the sauce into a food processor and pulse until creamy. Taste and adjust, if needed.
  5. Place your zucchini noodles into a bowl, pour over the creamy sauce and mix to combine thoroughly.
  6. Divide the dressed noodles into two to three plates and top with corn and tomatoes.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 364Total Fat 31gSaturated Fat 4gSodium 57mgCarbohydrates 26gSugar 5gProtein 4g

Almond Flour Bread

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Almond Flour Bread

Almond Flour Bread

Ingredients

  • 1 cup almond flour
  • 1 cup arrowroot flour
  • 1/3 cup coconut flour
  • 1 tsp sea salt
  • 2 tsp active dry yeast
  • 1 ½ tbsp very finely ground chia seed
  • 2 tbsp organic psyllium husk powder
  • 1 ¼ cup filtered water
  • 2 tsp maple syrup (This is consumed by the yeast, which lowers the glycemic index.)
  • 1 egg

Instructions

  1. In a large bowl, whisk together the almond flour, arrowroot flour, coconut flour, and sea salt.
  3. Heat water to 105-110 °F. Add 2 tsp of maple syrup and stir. Add the yeast and let it stand for 10 minutes. The yeast should bubble or foam. If it doesn’t, start all over again.
  5. Stir the finely ground chia and psyllium powder into the yeast mixture. Let it stand for 1 minute to thicken, then whisk.
  7. Pour thickened yeast-chia mixture into the dry ingredients and mix with a wooden spoon until thick and fully combined. The dough will be slightly sticky, but workable. Knead for 1 minute.
  9. Put kneaded dough back into the bowl. Cover with a damp cloth and place in a warm spot to rise for one hour.
  11. Preheat the oven at 425 °F. Place a pizza stone (or cooking sheet) in oven to preheat.
  13. Divide dough into two balls. Place dough balls on a square of parchment paper or a cutting board. Dip your hands in water and shape into nice rounded shapes. Brush with egg wash, if desired. Use a serrated knife to cut a tic-tac-toe pattern on the top.
  15. Slide the prepared dough onto the preheated stone or cooking sheet. Bake for 35-40 minutes. PLEASE NOTE – baking time can vary – the measure of doneness is an internal temperature of 205-210 °F.
  17. Let it cool completely on a wire rack. (Not allowing the loaf to fully cool before cutting may result in a gummy interior.) When completely cooled, slice and serve or store in an airtight container. To re-crisp crust, toast or reheat at 375 °F for 5-10 minutes.

Notes

Thank you to Dr. Eric Berg and wife for this recipe.

Nutrition Information

Serving Size

10 servings
Amount Per Serving Calories 131Total Fat 7gSaturated Fat 1gSodium 214mgCarbohydrates 16gSugar 1gProtein 3g