Healthy Low Carb, Low Fat and Sugar Free Recipes for weight loss and to stabilize blood sugar levels.

 

Healthy Hors d’oeuvres

1. No Carb Asian Lettuce Wraps

Serves: 8
Equals: 2oz protein, ½ fat (only has fat if you use nuts)

INGREDIENTS

Sauce Hoisin*

  • ¼ cup soy sauce
  • 1-tablespoon rice vinegar or 2 teaspoons white vinegar
  • 2-teaspoons toasted sesame oil
  • 1 ½ – teaspoons finely minced garlic
  • ¼ teaspoon red chili flakes or red chili oil
  • 1/8 teaspoon ground black pepper

Filling

  • 1 pound ground turkey
  • 1 Tbsp coconut oil
  • 1 cup leeks, thinly sliced
  • ½ cup thinly sliced celery
  • 1 cup julienned bell pepper (1/4 inch by 2 inch strips)
  • 1 cup mung bean sprouts
  • 1 Tbsp  sliced almonds and 1 Tbsp chopped cilantro as a topping for each lettuce cup  (optional)
  • 1 head butter lettuce, leaves separated into 8 large cups

Directions for Asian Lettuce Wraps

  1. In a small bowl, combine the sauce ingredients.
  2. Place the turkey in a medium bowl and add 3 tablespoons of the sauce. Stir to coat the meat. Set aside.
  3. In a large frying pan, heat the oil over medium-high heat. Add the leeks and celery, and stir-fry 3 minutes, until tender. Add the turkey and stir-fry, breaking apart, for 4-5 minutes, until browned.
  4. Add the bell pepper and stir fry for 2-3 minutes, until softened. Add the bean sprouts and remaining sauce and stir-fry for another 2 minutes, until the sprouts are fully cooked.
  5. Place the lettuce cups on a platter and the hoisin turkey mixture and top with almonds and cilantro in the center of the table with a slotted spoon for serving. Have everyone fill their lettuce cups with the hoisin turkey.
  • Substitute Hoisin for prepared bottled sauces available at the Healthy Way such as: ginger sesame, peanut ginger and sweet ginger chili.

 

2. Cauliflower Pizza – Vegetarian Pizza with Cauliflower Crust

Serves: 6 (makes 24 4×4 slices, each serving is 4 slices)
Equals: 1 protein, 1 fat
The perfect pizza for weight loss to control diabetes.

CRUST INGREDIENTS

  • 4 cups of riced* cauliflower (about one large head of cauliflower)
  • 4 eggs
  • 2 cups grated almond cheese (garlic herb flavor) Can also use part skim mozzarella
  • 3 tsp oregano
  • 4 cloves garlic, minced
  • Pepper to taste

Directions for Crust Baking

  1. Preheat oven to 375 F
  2. Use olive oil spray to coat 2 12×18 cookie sheets
  3. Make sure you cauliflower is roughly chopped in florets.
  4. *Add the florets to your food processor and pulse until cauliflower resembles rice.
  5. Place the cauliflower in a microwavable container and cover with a lid.
  6. Microwave for 10 minutes. If you do not have a microwave, I’d recommend cooking the cauliflower first either in your oven or on the stovetop and then ricing it.
  7. Place all the cauliflower in a clean kitchen towel and squeeze until dry.
  8. Place dried cauliflower in a large bowl and add eggs, cheese, oregano, garlic and pepper
  9. Mix all ingredients together
  10. Separate the mixture in half and place each half onto the prepared baking sheets and shape into a pizza crust
  11. Bake the crust (without topping) for about 25 minutes until golden brown.
  12. Remove from oven and top with the following topping ingredients:
  13. Bake for 5 additional minutes or until cheese has melted and tomatoes have softened.  Sprinkle with fresh chopped basil and Rawmesan

TOPPING INGREDIENTS

  • 1 cup sliced cremini mushrooms
  • 1 cup sliced red bell pepper
  • ¼ cup fresh chopped basil (save a few leaves as garnish)
  • 1 cup thinly sliced seeded tomatoes
  • ½ cup onions
  • 2 cups grated almond or part skim mozzarella cheese
  • 2 oz Rawmesan sprinkle

Directions for pizza topping

  1. Sauté mushrooms, onion and bell pepper in 1 teaspoon coconut oil until tender (about 5 minutes)
  2. Top evenly with mushroom mixture, tomatoes, spinach, basil and grated cheese
  3. Sprinkle with pepper, Rawmesan and a few basil leaves

 

3. Low Fat Simple and Savory Stuffed Mushrooms

Serves: 4
Equals: 6 mushrooms = 1 ½ protein, ¼ starch

Preheat oven: 350F

INGREDIENTS

  • 24 brown mushrooms
  • ½ onion, chopped
  • 3 cloves garlic minced
  • 1 Tbsp chopped parsley (fresh or dried)
  • ½ cup crushed sesame Ryvita
  • 8oz  low Free Cream Cheese

DIRECTIONS

  1. Remove stems from mushrooms, chop and sauté with onions, garlic until translucent
  2. Add the Ryvita crumbs to the mushroom mixture.
  3. Stir in the cream cheese.
  4. Fill the mushroom caps with the mixture.
  5. Bake for 8-10 minutes.   Top with parsley

 

4. Apricot Chutney Tropical Dip with Crackers – A Healthy Dip

Serves: 8
Each 1oz serving of cheese mixture = 1 fat and 1 starch for 10 crackers

INGREDIENTS

  • 1 jar apricot all fruit spread
  • 2 Tbsp chopped yellow onion
  • dash of salt
  • 1 tsp ginger juice/ginger powder or chopped fresh ginger

DIRECTIONS

Arrange the following:

  • 8 oz  low Free Cream cheese
  • Large sprinkle of curry powder a top cream cheese
  • Add apricot chutney on top of cream cheese/curry
  • 2 ½ oz shredded unsweetened coconut, on top of chutney
  • ¼ cup chopped peanuts on top of coconut
  • cilantro (to sprinkle on top)

Serve with Jillz crackers (10 crackers = one serving)

 

5. Filo (aka Phyllo) Cups

Serves: depends on how many strips you make
Each 1oz serving (approximately 4 cups without filling) = 1 starch

Preheat oven to 375F

This recipe can be made up to a week in advance and should be left sealed in an airtight container.

INGREDIENTS

1 package filo dough thawed (or less as desired)

PAM spray or equivalent (butter flavor) or melted Earth Balance Butter Substitute

Directions for making filo cups

  1. Cut filo dough into 2” strips
  2. Stretch the strip of filo dough across a mini muffin tin opening
  3. Spray the stretched layer with PAM or lightly brush with melted butter
  4. Fold it back over itself stretching again
  5. Spray each newly created layer with PAM or butter
  6. Repeat for 5 layers
  7. Fan out top edges over the muffin tin to create a basket
  8. Cook for 8-10 minutes until golden brown.

Fillings

These cups can be filled with anything! Here are a few ideas to spawn your imagination:

  • Healthy Way egg or chicken cup filling
  • Chopped artichoke hearts, Healthy Way type mayonnaise (veganese or lemonese)
  • Smoked Salmon and lowfree cream cheese with capers
  • Mushrooms, Rawmesan cheese and onion
  • Dessert items

 


Healthy Low Carb, No Sugar and Low Fat Main Courses

1. Pumpkin Soup with Peanut Curry

Serves: 4
Serving size: 1 ½ cups

Equals: 1 Starch, ½ fruit and 1 Fat if using unsweetened cashew milk or ½ Fat if using unsweetened almond

INGREDIENTS

  • 1 ½ cups chopped, peeled apple
  • 1 cup chopped onion
  • ¼ cup white wine or water
  • 1 ½ tsp curry powder and  1tsp thyme
  • 1 can (15 ounces) pure unsweetened pumpkin
  • 1 can (14 ½ ounces) reduced sodium chicken or vegetable broth
  • ¾ cup unsweetened cashew milk or unsweetened almond milk
  • ¼ cup peanut powder from The Healthy Way (PP2 Powder)
  • 1 tsp salt

Directions for making soup

  1. In a large saucepan combine: Apple, onion and wine or water over a medium-high heat
  2. Stir occasionally until onion is soft and most of the wine or water evaporates from the pan – about 8 minutes

Note: Residual alcoholic content cooks off by 40% after 40 minutes or 95% after 2 hours according to the ARS of the USDA.

  1. Add curry powder and stir until fragrant (about 30 seconds)
  2. Stir in: Pumpkin, Broth and PB2 (peanut butter powder)
  3. Cover pan and Bring to boil
  4. Reduce heat and simmer gently for about 10 minutes
  5. Stir in unsweetened cashew milk or unsweetened almond milk
  6. Remove from heat to cool
  7. Once cooled, pour the mixture into the blender or food processor and blend until smooth
  8. Warm on the stove before serving
  9. Garnish as desired with parsley, pumpkin seeds

 

2. Sautéed Pear Arugula and Feta Cheese Salad

Serves: 4 – one cup serving
Equals: 1 Fat and ¼ fruit

INGREDIENTS FOR SALAD

  • 4 cups arugula
  • ¼ small red onion thinly sliced
  • 1 Tablespoon coconut oil
  • 2 bosc pears, peeled, cored, cut into ½ inch thick slices
  • 1 Tablespoon fruit sweet
  • 1/2 teaspoon fresh orange zest, minced or grated
  • ½ cup fat free feta cheese crumbled into small pieces
  • ¼ cup raw walnuts, chopped

INGREDIENTS FOR SALAD DRESSING

  • ¼ cup extra virgin olive oil
  • 4 tablsepoons apple cider vinegar
  • 1 tablespoon fruit sweet
  • Large pinch of salt
  • Black pepper

Directions for making salad

  1. Put arugula and red onion slices in a bowl
  2. Whisk dressing ingredients in a separate small bowl.
  3. Toss greens with dressing until lightly coated.
  4. Heat coconut oil in a large skillet over a medium-high heat
  5. Add pear and fruit sweet
  6. Sauté stirring occasionally until pears are almost tender (about 5 minutes)
  7. Add orange zest and sauté until golden brown (about 2 minutes longer)
  8. Add warm pears, walnuts and goat cheese to greens.
  9. Toss well and serve.

 

3. Whole Grain Cranberrry Apple Stuffing

Serves: 4
Equals: 1 Starch, ½ Fruit

Preheat oven to: 350F

INGREDIENTS FOR STUFFING

  • 6 ribs of celery, diced
  • 1 cup mushrooms
  • 1 apple, diced into small pieces (with the peel)
  • ¼ cup white wine
  • ½ cup cranberries, unsweetened
  • 4 slices Ezekiel bread, toasted and cut into bite size pieces
  • ½ cup low-sodium chicken or vegetable broth
  • 1 Tbsp sage or poultry seasoning
  • 1tsp pepper
  • 1Tbsp fresh chopped rosemary
  • ¼ cup slivered almonds
  • 1 cup onions

Directions for making stuffing

  1. Saute onion and celery in 2tsp. coconut oil until tender. Add mushroom and cook another 3 minutes
  2. In a large bowl, combine all ingredients, including the cooked onion mixture.  May need to use hands to bind together
  3. Place stuffing mixture into a 9×13 greased pan (Earth Balance coated or Pam type spray)
  4. Bake for 35 minutes.
  5. If stuffing this into a turkey instead of making it in a dish- please make sure the stuffing reaches 170 F to prevent food born illness

 

4. Homemade Cranberry Sauce Relish

Serves: Makes 4 cups
Equals: 2 tablespoons are free or ¼ cup = ¼ fruit and ¼ fat

INGREDIENTS FOR CRANBERRY RELISH

  • 1 10 ounce bag whole unsweetened cranberries
  • 1 green apple peeled and chopped
  • 1 ounce lemon juice
  • 1 ounce orange juice
  • 1 teaspoon orange zest
  • 1 teaspoon lemon zest
  • ¼ cup walnuts
  • 1 cup coconut sugar (3/4 cup Xyla can be substituted if preferred)
  • 1 cup water

Directions for making cranberry relish

  1. Cook cranberries, sugar and one cup water in saucepan over medium
    heat for 5 minutes or until skins pop
  2. Add apple, zests, and juices, cook over medium heat for 15 minutes
  3. Remove from heat and add walnuts
  4. Serve chilled.

 

5. Low Carb Sweet Potato Pumpkins

Serves: 8
Equals 1 starch, ¼ fruit

Preheat oven to 375 F

INGREDIENTS FOR SWEET POTATO PUMPKINS

  • 8 large sweet potatoes
  • 2 cans (8 oz) crushed pineapple, drained
  • 1 egg
  • 2 teaspoons Earth Balance butter substitute
  • Dash pepper
  • 1/2 teaspoon ground nutmeg
  • 1/4 cup dried unsweetened cranberries
  • 8 mini carved out pumpkins
  • Parsley for garnish (optional)

Directions for Sweet Potato Pumpkins

  1. Bake sweet potatoes until tender
  2. Whip together: sweet potatoes, pineapple, egg, butter substitute, pepper and  nutmeg
  3. Top with dried cranberries
  4. Bake for 20 minutes
  5. Spoon mixture into 8 mini pumpkins that have been carved out
  6. Return to oven for 10 minutes
  7. Garnish if desired with fresh parsley
  8. Serve with pumpkin lids askew on top

 


Desserts

1. Sugar Free Pumpkin Pie Shake

Serves: 1
Equals – 1 serving = 3 ounces protein, ½ starch and ½ fat

INGREDIENTS FOR SHAKE

  • 1 Scoop vanilla protein powder
  • 1 cup unsweetened almond milk
  • 1/4 cup canned pumpkin puree
  • 1 teaspoon cinnamon
  • ¼ teaspoon ginger
  • ¼ teaspoon nutmeg
  • ¼ teaspoon allspice
  • ½ cup ice cubes

Directions for making shake

Blend all ingredients together in a blender or processor and serve immediately

 

2. Sweet Potato Brownies – Healthy, Low Carb, and Naturally Sweetened

Serves: Yields 20 brownies
Equals – 1 brownie = ½ starch and 1 fat

Preheat oven to 400 degrees F and bake for 25 to 30 minutes

INGREDIENTS FOR BROWNIE

  • 2 cups sweet potato (about 1 large sweet potato, already baked and cooled)
  • ½ cup coconut oil, melted
  • ½ cup cocoa
  • ¼ cup buckwheat flour
  • ¼ cup fruit sweet
  • 1/8 cup unsweetened almond milk
  • 1/8 cup cacao nibs
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla
  • 1 egg lightly wisked
  • ½ teaspoon baking soda
  • ¼ cup chopped walnuts

Directions for making brownies

  1. Line an 8×8 baking pan lightly grease with coconut oil. Set aside.
  2. In a large bowl mix together all ingredients except the Cacao nibs and walnuts
  3. Blend thoroughly with an electric beater
  4. Add the nibs and nuts
  5. Pour brownie batter into prepared baking pan

 

3. Healthy Way’s Pumpkin Pie with Whipped Cream – Naturally Sweetened

Serves: 8 Servings
Equals – 1 slice = ½ starch and ½ protein

Preheat oven to 350 degrees F

INGREDIENTS FOR PUMPKIN PIE FILLING

  • 1 can (15 ounces) pumpkin, unsweetened
  • 1 can fat-free evaporated milk
  • 1 tsp vanilla extract
  • 2 eggs
  • 1 tablespoon pumpkin spice (or 2 teaspoons cinnamon, 1 teaspoon ginger and ½ teaspoon nutmeg)
  • ½ cup xylitol 0r ¾ cup coconut sugar

INGREDIENTS FOR CRUST

  • 1 package bran muffin mix
  • 1/3 cup unsweetened applesauce
  • 1 egg

INGREDIENTS FOR WHIPPED TOPPING

  • 10 ounce package Mori-Nu Silken tofu
  • 4 teaspoons xylitol or stevia or coconut sugar
  • 1 tsp vanilla extract
  • 1 tablespoon fat-free soy milk or canned non-fat evaporated skim milk

Directions for making Pumpkin Pie Crust, Filling and Whipped Cream

  1. First prepare the crust:
    • Beat the egg
    • Add in the applesauce
    • Add in the muffin mix
    • Press into a greased 9” deep dish glass pie pan
    • Cook at 350 for 8-10 minutes then put aside to fill
  2. Then Prepare the filling:
    In a blender or food processor mix until smooth:  Pumpkin, Milk, Pumpkin spice and Sugar substitute. Add in both eggs and quickly blend.  Pour mixture in cooked crust and bake for 50-60 minutes until pie is firm.  Cool at least 15 minutes before topping with the whipped cream.
  3. Now prepare the whipped cream
  4. Place all ingredients in a blender or food processor and blend until very smooth. Add more soy milk (a teaspoon at a time) if mixture remains too thick.
  5. Place in a covered container and refrigerate until chilled.