Healthy Tips

  • Creamy Shape “Ziti”Creamy Shape “Ziti” Phase I FasTrac PrintRecipe type: Phase I FasTracIngredients16 oz sliced mushrooms – Saute in a little water or coconut aminos, drain 16 oz ground beef – Brown, drain 1 jar Aldi’s Simply Nature Tomato Basil Marina Sauce 1 can Petite Diced Tomatoes 1 cup Fage Greek Yogurt 1 tsp Garlic Powder 1 ...
  • Chicken SoupChicken Soup PrintIngredients2 tsp MCT oil (optional) 1 Leek (sliced or chopped, your preference) 1 bunch of celery (sliced or chopped, your preference) parsley to taste (dried or fresh) dill to taste (dried or fresh) Your choice of veggies (Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Green Beans, Kale, Mushrooms, Peppers, Snow and Snap Peas, Yellow ...
  • Egg Muffins with Onions, Mushrooms, Spinach and ShapeTurkey SausageEgg Muffins with Onions, Mushrooms, Spinach and ShapeTurkey Sausage PrintIngredients1 lb ground turkey ½ tsp black pepper ¼ tsp red pepper flakes ¼ tsp garlic powder ¼ tsp ground sage ¼ tsp thyme leaf 1¼ tsp kosher salt ¼ chopped onion 1 quart sliced mushrooms 1 Tbsp minced garlic ½ bag of fresh spinach chopped ½ cup already prepared Shape Turkey Sausage Splash ...
  • Spinach-Tomato Egg CupsSpinach-Tomato Egg Cups PrintIngredients2 cups spinach 1 roma tomato 2 cups eggs – beaten Salt to taste ½ teaspoon pepperInstructionsPreheat the oven to 350˚F/180˚C. Lightly grease a muffin tin, then divide equally the spinach, tomatoes, and egg across 6 cups. Season with salt and pepper. Bake for 15 minutes, or until the eggs have set. Serve hot.3.5.3226 
  • Spinach and Tomato FrittatasSpinach and Tomato Frittatas PrintIngredients1 large handful baby spinach leaves, rough chopped 12 cherry tomatoes, halved 10 large eggs Salt and pepper, to taste 2 tablespoons fresh parsley, choppedInstructionsPreheat the oven to 350°F (175°C). Lightly spray a 12-cup muffin tin with cooking spray. Evenly distribute the spinach between the 12 muffin cups and top with two ...
  • English MuffinsEnglish Muffins PrintServes: 4Ingredients½ cup golden flax meal ½ arrow root 1 T and 1 t baking powder 1 tsp salt ¼ c coconut milk ¼ c yogurt 4 egg Spices (depending on purpose – see below)InstructionsCombine wet ingredients and add combined dry ingredients. Microwave in cup (you can use the Pyrex to get English muffin ...
  • Cauliflower Breakfast MuffinsCauliflower Breakfast Muffins PrintIngredients1 large cauliflower (or about 3 cups riced cauliflower) ½ c. baby spinach 6 oz. ham ½ c. finely chopped onion 5 Eggs, beaten ½ tsp. garlic powder 1 c. shredded Cheddar kosher salt Pinch cayenne pepper Freshly ground black pepperInstructionsPreheat oven to 375 degrees F. On a box grater or in a food processor, grate cauliflower ...
  • Cajun Cabbage Phase I FasTracCajun Cabbage Phase I FasTrac PrintRecipe type: Phase I FasTrac Prep time: 15 mins Cook time: 65 mins Total time: 1 hour 20 mins Serves: 6-8Ingredients1 pound ground beef (optional: ground Chicken or Turkey) 1 medium green pepper, chopped 1 medium onion, chopped 2 garlic cloves, minced 1 Cup ...
  • Pizza Casserole Phase I FasTracPizza Casserole Phase I FasTrac PrintRecipe type: Phase I FasTrac Prep time: 20 mins Cook time: 40 mins Total time: 1 hour Serves: 8Ingredients4 cups shredded unpeeled zucchini (or yellow squash) ½ teaspoon salt 2 large eggs ½ cup Nutritional Yeast 3 cups cottage cheese, divided 1 pound ground beef ½ ...
  • Slow Cooker Pot Roast Phase I FasTracSlow Cooker Pot Roast Phase I FasTrac PrintIngredients1 cup warm water 1 tablespoon beef base ½ pound sliced fresh mushrooms 1 large onion, coarsely chopped 3 garlic cloves, minced 1 boneless beef chuck roast (3 pounds) ½ teaspoon pepper 1 tablespoon Coconut AminosInstructionsIn a 5- or 6-qt. slow cooker, whisk water and beef base; add mushrooms, onion and ...

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