Mac and Cheese (High Protein)

Mac and Cheese (High Protein)

1/2 cup Cottage Cheese
1/2 cup Milk
3/4 cup Sharp Cheddar Cheese
1/4 cup Egg white protein powder or unflavored protein powder
1/2 TBSP Cornstarch or Tapioca Starch
1/2 tsp. Salt

Blend in food processor, then serve over cooked noodles. Can sprinkle with toasted breadcrumbs.

****
1/2 cup heaping dry pasta noodles is perfect for one serving

Pizza Bites

Pizza Bites

1 cup tapioca starch or cornstarch
1 cup Mozzarella, shredded
1 cup Cottage Cheese
3 Eggs
1 1/2 tsp. Salt

Mix together in blender and blend until smooth. Pour into greased muffin tins and bake at 400 F for 35 minutes. Makes 14. Dip in warm pizza sauce.

Optional: Add a small spoonful of pizza sauce to center of dough, followed by pepperoni and additional mozzarella cheese before baking.

Each
92 calories
2.4 grams fat
4.8 grams protein

Single Serving Batch, makes 4.5
1/3 cup Tapioca starch
1/3 cup Mozzarella, shredded
1/3 cup Cottage Cheese
1 Egg
1/2 tsp. Salt

414 calories
10.8 grams fat
21.6 grams of protein

Cottage Cheese Queso

Cottage Cheese Queso Dip

1 cup     Low fat cottage cheese (blend until smooth in food processor)
1/4 cup  Mild shredded cheese
              Taco Seasoning

Combine ingredients and serve with pinto beans and tortilla chips

Cottage Cheese Flatbread

 Cottage Cheese Flatbread

1 cup    Low fat cottage cheese
2           Eggs
1 tsp.    Garlic Powder

2 tsp.    Butter
             Everything bagel spice

Preheat oven to 350 F. Line baking sheet with parchment paper. Mix ingredients together, then spread onto baking sheet. Bake 35 minutes or until edges are brown and flatbread pulls easily away from parchment paper. Remove from parchmnet, brush with melted butter and sprinkle with everything bagel spice. Cut into square, serve chilled.

Spicy Chicken for Tacos

Spicy Chicken for Tacos

2 tsp. Minced garlic
2 tsp. Sugar
1 tsp. Onion powder
1 tsp. Garlic powder
1 tsp. Dried oregano
1 1/2 tsp. Cumin
1 1/2 tsp. Paprika
1/8 tsp. Cayenne pepper
1/2 tsp. salt
1/4 tsp. Black pepper

1/4 tsp. Chili Lime spice (Trader Joes)

1.5 TBSP Lime juice
1 TBSP Tomato paste

1 cup water

2 chicken breasts

Blend together dry ingredients, then whisk in wet ingredients then set aside. Saute two chicken breasts, then chop into bite size pieces and return to saute pan. Add sauce, reduce heat and simmer on low stirring often until sauce thickens.    

Apple Cinnamon Muffins

Apple Cinnamon Muffins
(low sugar)

Mix together the following dry ingredients
1 1/2 cups whole wheat flour
1/2 cup brown sugar
2 tsp. ground cinnamon
1 tsp. baking soda
1 cup shredded apples (about 1 1/2 small apples, squeeze out excess water with paper towels)

Mix together the following wet ingredients
1 cup applesauce
2 tsp. vanilla extract
3 TBSP coconut oil, melted
1/2 cup almond milk
1/2 cup maple syrup
2 eggs 

Preheat oven to 350 F. Combine dry and wet ingredients, then scoop into lined and sprayed muffin tins. Bake 18 minutes or until a toothpick comes clean. Makes 18.

Chocolate Muffins

Chocolate Muffins
(low sugar)

Mix together the following dry ingredients:
1 1/2 cups whole wheat flour
1/2 cup light brown sugar
1/4 cup plus 1 TBSP cocoa powder
1 tsp. baking soda
1/8 tsp. salt
1/4 cup chocolate chips

Mix together the following wet ingredients:
1 cup banana, mashed
2 eggs
1/3 cup maple syrup
1/3 cup peanut butter
1 tsp. vanilla extract
3/4 cup almond milk
2 TBSP coconut oil

Preheat oven to 350 F oven and line muffin tin with paper liners. Fold in wet ingredients with dry ingredients then scoop into muffin tins. Bake for 18 minutes or until a toothpick comes clean. Batter will be thinner than other muffin recipes. 

Zucchini Carrot Muffins

Zucchini Carrot Muffins
(no added sugar)

Combine the following dry ingredients:
2 cups almond flour
1 cup rolled oats (after measuring, pulse in food processor to get a coarse flour)
2 1/4 tsp. ground cinnamon
1/2 tsp. nutmeg
1 tsp. baking soda
1/2 tsp. salt
1/2 cup walnuts, chopped
1/2 cup dates, chopped

Combine the following wet ingredients:
3 eggs
1 cup grated zucchini, lightly packed
1 cup grated carrots, lightly packed
6 TBSP butter, melted
1/2 cup maple syrup (can use a combination of agave and maple syrup)
1 TBSP vanilla extract

Preheat oven to 350 F. Line 14-16 muffin tins with paper liners. Mix wet and dry ingredients together, then scoop into muffin tins. Bake for 25 minutes or until a toothpick comes clean. Freezes well.

Pumpkin Spice Muffins

Pumpkin Spice Muffins
(No Sugar Added)

Combine the following dry ingredients:
2 cups almond flour
1 1/2 cups rolled oats (after measuring, pulse in food processor to blend to a course flour)
1/2 cup chocolate chips
1 tsp. baking soda
1/2 tsp. salt
1 1/2 tsp. cinnamon
3/4 tsp. nutmeg
3/4 tsp. ground ginger
Pinch of cloves
Pinch of all spice

Combine all wet ingredients:
3 eggs
1 can pumpkin puree
6 TBSP melted butter
1/2 cup maple syrup (can use a combination of agave and maple syrup)

Preheat oven to 350 F and line 14-16 muffin tins with paper muffin cups. Mix dry and wet ingredients until well combined, then scoop into muffin tins. Bake 30 minutes or until the center comes clean with a toothpick. Freezes well.  

Frosted Chocolate Fudge Brownie

Frosted Chocolate Fudge Brownies

1 cup oats
1/4 tsp. salt

1 cup pitted dates
5 TBSP cocoa powder
2 tsp. baking soda

1 1/2 cup almond milk (or any other kind of milk)
2 TBSP honey
2 tsp. vanilla extract

Frosting
2 TBSP cocoa powder
1/4 cup peanut butter or almond butter
5 TBSP honey
2 TBSP almond milk 
1/8 tsp. salt
2 tsp. flour (gluten free or traditional)
1/2 tsp. vanilla extract

Preheat oven to 350 F. Blend oats and salt in a food processor until powdery. Add dates, cocoa powder and baking soda, pulse until well blended. Next add remaining ingredients and blend until smooth. Pour into a lined 9x9 baking sheet. Bake for 30 minutes or until a toothpick comes out clean. While cooling, mix all ingredients for frosting in a food processor, then chill. Frost fully cooled brownies.

***
These are so moist and yummy! 176 calories per brownie

Instant Pot Pinto Beans

Pinto Beans

4 cups water
16 oz. dry pinto beans (soaked 8-12 hours, then rinsed well)
1 onion, diced
4 oz. green chilis
2 TBSP garlic minced

2 tsp. cumin
2 tsp. chili powder
1/4 tsp. cayenne pepper
1/4 tsp. black pepper

2 1/2 tsp. salt

Add all ingredients except for salt to instant pot. Pressure cook for 10 minutes, followed by a quick release. Add salt and adjust seasonings if needed.

Chicken Tikka Masala

 Chicken Tikka Masala

Chicken marinade (Combine well, then allow to marinade in fridge for several hours or overnight)
Boneless chicken breasts, cut into bite sized pieces
1/2 cup plain greek yogurt
3/4 TBSP minced garlic
1/2 TBSP ginger
1 tsp. garam masala*
1/2 tsp. turmeric
1/2 tsp. ground cumin
1/4 tsp. chili powder
1/2 tsp. salt

For the sauce
1 TBSP olive oil
2 small onions, diced small
1 1/2 TBSP garlic, finely diced
1 tsp. fresh grated ginger (can use frozen) 

1 1/2 tsp. garam masala*
1 1/2 tsp. cumin
1 tsp. turmeric powder
1 tsp. ground coriander
1 1 /2 tsp. chili powder
1 tsp. salt
1 tsp. brown sugar

14 oz. tomato sauce
1 1/4 cup evaporated milk (or additional tomato sauce for a dairy free version)
Fresh cilantro

Saute onions in olive oil until they start to caramelize. Add garlic and ginger and saute for one minute. Then add garam masala, cumin, turmeric, coriander, chili powder, salt and brown sugar stirring well to combine. Then stir in the tomato sauce and allow to simmer for 10-15 minutes until sauce thickens. Stir in evaporated milk. Set aside to keep warm.   

Heat oil in a different large skillet over medium heat. Saute chicken pieces until cooked through. Serve chicken with sauce, rice and vegetables. Garnish with fresh cilantro if desired.

Garam Masala 
1 TBSP. cumin
3/4 tsp. coriander
3/4 tsp. cardamon
3/4 tsp. black pepper
1/2 tsp. cinnamon
1/4 tsp. ground cloves
1/4 tsp. nutmeg

Roasted Sweet Potatoes with black beans

Roasted Sweet Potatoes with black beans

2 sweet potatoes
1 jalapeno, seeded and finely diced
1 red pepper, diced small
1 red onion, diced small
2 tsp. olive oil
1 tsp. cumin
1 tsp. chili powder
1/2 tsp. salt
1/2 tsp. black pepper

1 15oz. can black beans, well rinsed
1/4 cup cilantro, finely chopped
2 TBSP lime juice

1/4 cup shredded cheese (optional)

Preheat oven to 425 F. In large bowl, mix together the vegetables. Then toss in olive oil and spices. Roast for 18-22 minutes, stirring occasionally. Remove from oven and allow the vegetables to cool slightly. Toss with black beans, cilantro and lime juice. Then add shredded cheese before serving.  

Roasted Sweet Potatoes

 

Roasted Sweet Potatoes

1 sweet potato, scrubbed with ends cut off, sliced into 3/4 inch thick rounds
Extra virgin olive oil
Coarse sea salt
Pepper

Line baking sheet with silpat. Spray sweet potato rounds with olive oil then season with salt and pepper. Arrange potatoes in a single layer on baking sheet, then cover with tinfoil. Place pan in a cold oven. 

Turn oven on to 425 F and cook for 30 minutes. Remove baking sheet from oven and discard foil. Return potatoes to the oven and cook for 7-8 additional minutes. Remove baking sheet from oven and flip sweet potatoes. Continue roasting until bottom edges are golden brown, approximately 4-5 additional minutes. Let potatoes cool for 5-10 minutes before serving. 

***
This is my favorite recipe for sweet potatoes. They are super creamy on the inside with a nice caramelized exterior. Recipes modified from Cooks Illustrated Vegetables cookbook.   

Spring Harvest Salad

 

Spring Harvest Salad

6 cups Romaine and Spinach blend
1 large apple, sliced into small sticks
1/2 cup candied walnuts or pecans*
1/2 cup cooked and cooled quinoa
1/4 cup red onion, thinly sliced
2 cups broccoli slaw
Feta cheese
Dried cranberries

Salad dressing (mix together in a jar and shake well)

1/4 cup olive oil
2 TBSP apple cider vinegar
1 TBSP mustard
1 TBSP maple syrup
1/4 tsp. garlic powder
Salt 
Pepper

Mix all ingredients together, then toss to combine. Pour dressing over salad just before serving. 

To make candied nuts, melt 1 TBSP butter with 1 TBSP of brown sugar. Add chopped nuts of your choice, toss with a spoon and cook until nuts smell toasted. Spread out on a silpat and allow to cool completely.

***
A good friend introduced me to this amazing salad. Great combination of textures and flavors. Dressing was light and flavorful. 

Baked Chicken Legs

 Baked Chicken Legs

1 1/4 LB. Chicken legs
6 TBSP Honey
1/4 cup Soy Sauce
2 TBSP Ketchup
2-3 Gloves of garlic
Salt
Pepper

Preheat oven to 350 F. Line baking sheet with foil. Mix all ingredients together, then pour over chicken. Bake for 45 minutes, flip chicken over and baked 15 additional minutes at 425 F. 

*****
Thanks to our friend Jeanne for this recipe, our daughter loves it!

Green Enchilada Sauce

Green Enchilada Sauce

1 LB Tomatillos, husks removed, rinsed and quartered
1/2 Onion, sliced
1 TBSP Oil

2 oz. Mild Chilis
1 TBSP Fresh Garlic (3 cloves)
3/4 cup Chicken broth or water
Salt and pepper to taste

Small bunch of cilantro (less than 1/4 cup)

Roast tomatillos and onions in oil in oven preheated to 400 F for 30 minutes or until browned. Remove from heat and allow to cool slightly. Process roasted vegetables and remaining ingredients (except cilantro) in a Blendtec until smooth. Then add cilantro and pulse a few times. 

Lowry's Seasoning Salt

 Lowry's Seasoning Salt

1/4 TBSP Salt
2 tsp. Sugar
1/2 tsp. Paprika
1/2 tsp. Celery Salt
1/4 tsp. Corn Starch
1/4 tsp. Turmeric
1/4 tsp. Onion Powder
1/4 tsp. Garlic Powder

Mix well, then store in an air tight container. Tastes great on hash browns and eggs.

 

Baked Chicken Breast

 

Baked Chicken Breast

Brush chicken breasts with butter, season well, then place in a oven proof dish.  Bake at 450 F for 18-22 minutes or until chicken's internal temperature reaches 165 F.

Let chicken rest for 10 minutes, then slice and serve.  Super easy and very juicy.

Salt Water Taffy

 

Salt Water Taffy

1 cup sugar
1 TBSP cornstarch
1 TBSP unsalted butter
⅔ cup light corn syrup
1 tsp. salt
½ cup water
1 tsp. vanilla extract
½ tsp. flavored extract, of your choice
2 drops food coloring, coloring of your choice

1. Add the sugar to a large pot fitted with a candy thermometer. Sift in the cornstarch and whisk into the sugar until well-combined. Add the butter, corn syrup, salt, water, vanilla, and flavor extract of choice to the pot. Whisk to combine, then turn the heat to medium and cook until the mixture reaches 250°F (120°C).
2. Add the food coloring and stir to combine.
3. Pour the candy into a greased heatproof dish and cool until you are able to handle it, 5-10 minutes.
4. Stretch the mixture out 12 inches (30 cm) (or further) and fold it over itself again and again for 10-15 minutes. The taffy will turn from translucent to opaque.
5. When the taffy becomes harder to pull, roll it to about a 30-inch (76-cm) long and 1-inch (2-cm) thick log on a greased surface. Cut the log in half. Then slice the 
6. taffy will turn from translucent to opaque.
7. When the taffy becomes harder to pull, roll it to about a 30-inch (76-cm) long and 1-inch (2-cm) thick log on a greased surface. Cut the log in half. Then slice the taffy into bite-size chunks.
8. Wrap each piece of taffy in a square of parchment paper and twist the ends to seal.

Crepes

1/2 tsp. Salt

1/2 tsp. Baking Powder

1 cup Sugar

1 1/2 cup Flour

1 1/2 TBSP Oil

2 Eggs

1/2 tsp. Vanilla Extract

2 1/2 cups Milk (only 2 cups if using Almond milk)

Mix all dry ingredients together, then whisk in wet ingredients.  Pour a thin round shape of batter into a medium hot saute pan that has been well oiled.  Cook until bubbly and edges are cooked.  Carefully flip and cook for just a littler longer on the other side.  Serve with Nutella, powdered sugar or maple syrup. 

*****

This recipe is from my husbands childhood.  Him and his friends would make these together often on Saturday mornings.      

Navajo Tacos

Navajo Tacos

http://savoryseasonings.blogspot.com/

1 cup Warm milk or water

1 TBSP Butter, melted

3/4 tsp. Dry active yeast

2 1/4 cup All purpose flour

2 tsp. Baking powder

1/2 tsp. Salt

Oil for frying

Add yeast and butter to warm milk and allow yeast to proof.  Then mix together dry ingredients until it forms a nice ball.  Allow dough to rise for 30 minutes.  Pat balls of dough into a 6 inch flat circle, then fry in hot oil.

Spicy Roasted Potatoes and Carrots

Spicy Roasted Potatoes and Carrots
http://savoryseasonings.blogspot.com/

2 LB gold potatoes, cut into small cubes
1 LB carrots, peeled and cut into small cubes
1/3 cup oil
2-4 TBSP Hot Sauce
2 tsp. Fresh ground pepper
3 tsp. Smoked paprika
1 tsp. Salt
2 tsp. Garlic powder
1 tsp. Italian Seasoning

Preheat oven to 425 F.  Diced potatoes, then layer on a cookie sheet lined with a silicone mat.  Mix together oil, hot sauce and spices.  Drizzle over potatoes and mix well to evenly cover all potatoes.

Roast in oven, stirring occasionally until nicely browned (60-75 minutes).

Lemon Fried Chicken

Lemon Fried Chicken

Batter
Mix together in a medium size bowl:
1 egg 

½ cup milk  (can use almond milk)

1 TBSP lemon juice 

1 cup flour (can use gluten free mix)

Grated rind of 1 lemon 

In a shallow dish, combine: 

1 1/2 cup dry bread crumbs (can use gluten free) 

1 ½ tsp. garlic salt 

Cut four boneless chicken breasts into ½” cubes. Stir chicken pieces into batter. Remove chicken pieces one at a time and roll in crumbs. Deep fry in oil on medium high heat until golden brown (safe internal temperature for chicken in 165 F). Drain on paper towels. Serve with additional lemon juice if desired.

*****

Thanks to my Aunt Marilyn for this amazing recipe.  This was a family favorite growing up, almost always requested for birthday meals.  

Sour Dough Bread

Sour Dough Bread
Yields 3 loaves

3pm the day before baking, mix together:
1 TBSP Sour dough starter
1 TBSP Purified water
2 TBSP all purpose flour

Before going to bed the night before baking, add:
5 TBSP water
8 TBSP all purpose flour

The morning of baking, add:
4 to 4 1/2 cups Purified water
4 1/2 cups Fresh ground wheat flour
5 1/2 cups All purpose flour

All to rest 15-60 minutes, then add:
3 1/2 tsp. non-idolized salt

Mix for 8 minutes, then proof in an oiled bowl.  Cover with saran wrap.

Punch down after a few hours and allow to rise again.

In the early afternoon, shape loaves with plenty of tension and allow to rise in banneton bowls.

Allow to rise 30% in the bowls while oven preheats.

Bake at 450 F for 26 minutes or until center is 190 F.

*****
To maintain starter, remove an additional 1 TBSP of starter from the original jar and place in a clean new container (discard any remaining or use in a different recipe).  Feed at 3pm and 10pm following the same directions for the bread.  The morning of baking, place your well fed starter back in the fridge.  Feed starter in this manner at least every 5 days.

Sour dough breads can be rather technical and complicated at first.  This recipe assumes baker has a basic understanding of sour dough and free form loaves.
 

Sourdough Crackers

Sour Dough Crackers

1/2 cup all purpose flour

1/2 cup whole wheat flour

1/2 tsp. sea salt

1 cup sourdough starter (unfed or discarded)

4 TBSP butter, room temperature

2 TBSP herbs (optional)

Olive oil for brushing

Coarse salt for sprinkling on top

Mix together the flour, salt, sourdough starter, butter, and optional herbs to make a smooth, cohesive dough. Divide the dough in half, and shape each half into a small rectangular slab. Cover with plastic wrap, and refrigerate for 30 minutes.  Roll out between two floured sheets of parchment paper, then transfer to a cookie sheet.  Cut with a pizza wheel. 

Poke with a fork, brush with oil and sprinkle with salt.  Bake at 350 F 20-25 minutes.  Store airtight at room temperature for up to a week; freeze for longer storage.

Thanks to King Arthur for this great recipe.

Chocolate Donut Glaze

2 tablespoons milk (or dairy-free milk)

3 tablespoons unsweetened cocoa powder 

1 1/2 cups powdered sugar

Whisk ingredients together until smooth, adding a little more milk if needed.  Dip donuts into glaze, then allow to glaze to firm before serving.

Chocolate Chip Cookies

 
1 cup butter

¾ cup sugar

¾ cup brown sugar

1 tsp. vanilla extract

2 eggs

1 tsp. baking soda

¾ tsp. salt

1 cup whole wheat flour

1 ½ cup all purpose flour

1-2 cups chocolate chips

Cream together butter, sugars and vanilla.  Add eggs, then dry ingredients.  Bake at 350 F for 8-10 minutes on a greased cookie sheet.

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Thanks to my Dad for this favorite recipe!