Spaghetti Squash Boats with Sausage & Kale

Ingredients
1 medium spaghetti squash or 2 small
1 1/2 lbs. italian chicken sausage
1 yellow onion, diced
4 cloves garlic, minced
1 bundle kale, stems removed and chopped
3 tbsp extra virgin olive oil
Salt and pepper
2 tbsp toasted pine nuts
2 tbsp fresh parsley, chopped

Directions
Preheat the oven to 400 degrees. Using a sharp knife cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and season with salt and pepper. Roast for 45-50 minutes.

Meanwhile, prepare the kale by removing the center stems and either tearing or cutting up the leaves. Heat the olive oil in a large skillet over medium heat, and add the onion and garlic. and sauté for 4-5 minutes. Add the sausage and break apart with a wooden spoon. Cook for 10-12 minutes, stirring regularly, until the sausage is browned and cooked thoroughly. Add the kale and stir, cooking for a few minutes more to wilt. Remove from heat and set aside.
Once cooled, scrape the insides of the spaghetti squash with a fork to shred the squash into strands. Transfer the strands into the skillet with the sausage and toss to combine. Season with salt and pepper. Divide the mixture among the squash shells, and then top with pine nuts and parsley to serve.

Addictive Roasted Broccoli

Sounds like an oxymoron but it’s true – even my kids liked it.  They ate it all!

Ingredients:

  • 2 heads of broccoli crowns
  • ¼ cup extra virgin olive oil
  • 4 garlic cloves, minced
  • ½ teaspoon sea salt
  • 3 tablespoons raw, sliced almonds
  • 2 teaspoons fresh squeezed lemon juice
  • 3 tablespoons grated pecorino or parmesan cheese
  • zest of half a lemon

Directions:

Preheat the oven to 475 degrees.

Line a baking sheet with aluminum foil or parchment paper. Slice the broccoli into ½ inch thick steaks, cutting from the center out. If little florets come off just cut in half and roast with the broccoli steaks.

In a big bowl, whisk together olive oil, garlic, and red pepper flakes. Gently toss broccoli in the oil mixture and arrange flat on baking sheet. Season with salt.

Roast for 10 to 12 minutes and remove from the oven, flip, sprinkle almonds evenly across the baking sheet. Roast for another 8 to 10 minutes, or until the broccoli is evenly browned and tender.

Remove from baking sheet and toss with the lemon juice and top with grated cheese and lemon zest.

Crock Pot Low Country Boil

Ingredients:

  • 1-1 1/2 lbs small new potatoes
  • 4 cups low-sodium chicken broth or bone broth
  • 1 lb andouille or chicken sausage, cut into 1-inch bite sized pieces
  • 2 ears fresh corn, husked and cut into small pices (about 4 per ear)
  • 2 tbsp Old Bay seasoning
  • 1/2 tsp cayenne pepper
  • Pinch red pepper flakes
  • 2 lbs large shrimp, shelled with tails on
  • 2 tbsp olive oil
  • 2 tbsp chopped fresh parsley

Directions:

  1. Cut potatoes into bite size pieces or use mini red potatoes.  Place potatoes in the bottom of a 6 quart slow cooker and add chicken broth or bone broth.
  2. Add sausage, Old Bay and cayenne pepper.
  3. Lay corn pieces on the top layer, drizzle all with olive oil and cover.
  4. Cook on low for 6-8 hours, 3-4 hours on high, or until the corn and potatoes are fork tender.
  5. Add shrimp and re-cover and cook for an additional 10 minutes or until the shrimp are pink.
  6. Use a slotted spoon to move the contents to a large bowl. Spoon some of the liquid over top of the mixture, drizzle with more olive oil, and add parsley. Toss and serve with lemons!

Protein Banana Bread

Ingredients:

  • 1 1/3 cups vanilla protein powder
  • 1/2 cup stevia powder (coconut sugar works too)
  • 1/4 cup coconut flour (or brown rice flour)
  • 4 tsp baking powder
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp salt
  • 2 ripe bananas, mashed
  • 3 egg whites
  • 1 whole egg
  • 1 tbsp vanilla extract

Directions:

  1. Preheat oven to 350 degrees and grease a loaf pan with either cooking spray or butter
  2. In a large bowl, combine protein powder, flour, salt, cinnamon, baking powder, nutmeg,  and wisk together.
  3. In a separate bowl, combine mashed banana, egg whites, and vanilla until well combined.
  4. Add wet mixture to the dry mix and stir with a spatula, trying not to over work it.
  5. Pour into loaf pan, sprinkle with coconut sugar and bake (keeping a close eye) for up to 50 minutes or until knife inserted into the center comes out clean.  Cool and slice into 8 pieces.

1 slice: 150 Cal, 1g Fat, 24g protein, 14g carbs, 7g fiber

Sweet & Spicy Pork Tenderloin

Ingredients:

  • 1 tsp garlic salt
  • 1/2 tsp ground ginger
  • 1 lb pork tenderloin
  • 1/4 cup Sweet Red Chili Sauce
  • 1 tbsp honey
  • 1/2 tsp Sriracha sauce

Directions:

  1. Heat oven to 375°.
  2. Combine garlic salt and ginger in small bowl, then rub over pork distributing evenly.
  3. Best cooking method is to cook on a rack set into a baking sheet pan but a foil lined baking sheet works too.
  4. Cook pork for 40 to 45 minutes or until desired pork is cooked to preferred doneness.
  5. Combine chili sauce, honey and sriracha and brush onto pork loin during the last 5-10 minutes of cooking.
  6. Slice and serve, garnish with cilantro.  Goes well with cabbage slaw.