Slow Cooker Split Pea Soup

Ingredients

  • 16 oz bag of dried split peas
  • 1 1/2 lb ham bone (optional but adds some great gut healing properties)
  • 3 carrots, diced
  • 1 yellow onion, diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 1 tsp dried thyme
  • 1/2 tsp black pepper
  • 1 bay leaf
  • 6 cups low sodium chicken or vegetable stock

Directions

  • In a crock pot, combine all ingredients except ham bone and mix together well.
  • Add the ham bone and push into the center of the mixture.
  • Cover and cook on LOW for 5-6 hours, or until ham is tender and comes away from the bone with ease.
  • Remove the ham and shred, then return the ham meat to the crockpot and combine.
  • Remove the bay leaf and serve hot!

Deconstructed Stuffed Mushrooms

Ingredients:

  • 1 pound white mushrooms, cut into quarters or halves
  • 2 tablespoons water
  • 1⁄4 cup almond flour
  • 2 tablespoons grated parmesan cheese
  • 2 tbsp Italian parsley, chopped (or dried)
  • 1⁄4 teaspoon dried thyme
  • 1 tbsp garlic powder
  • 1/4 teaspoon salt
  • black pepper to taste
  • 2 tbsp olive oil
  • olive oil spray

Directions:

  1. Preheat oven to 350 degrees.
  2. Slice off the bottom of the stems; then, use a moist paper towel to carefully remove any dirt and debris.
  3. Quarter or halve the mushrooms so they are even sized pieces.
  4. Add water in the bottom of a 13 x 9 glass baking dish then place mushrooms in a single layer on top of the water.
  5. In a small bowl combine next six ingredients: almond flour through salt/pepper. Sprinkle mixture evenly on top of the mushrooms.
  6. Top with olive oil then spray the top with cooking spray. Bake uncovered until golden brown, 15-20 minutes.

Light & Breadless Eggplant Parmesan

Ingredients:

  • 2 large eggplants
  • 1/4 cup parmesan cheese
  • 2/3 cup almond meal
  • 1 tsp garlic powder
  • 1 tsp oregano
  • 1/2 tsp black pepper
  • 1 tbsp olive oil
  • 1-2 cups of your favorite low sugar tomato sauce
  • 1/2 – 1 cup part-skim mozzarella cheese, shredded

Directions:

  1. Preheat oven to 375 degrees.
  2. Slice eggplant into rounds about 1 inch thick.
  3. In a shallow dish combine almond flour, parmesan cheese, garlic, black pepper, and oregano.
  4. Spray each eggplant slice with cooking spray on both sides and dredge in dry mixture, coating evenly.
  5. Line a baking sheet with foil and set baking racks inside of it – I use metal cooling racks.  If you don’t have these then you can lay them flat on the sheet.
  6. Lay flat and bake for 25 minutes, flipped halfway through baking or until golden brown.
  7. Remove from oven and spoon tomato sauce on each circle of eggplant and top with cheese.
  8. Put back in the oven for 5 minutes to melt cheese.
  9. Serve as is, with salad, on top of spiralized zucchini, or spaghetti squash.

Honey Soy Glazed Salmon

Ingredients:

  • 12 oz skinless salmon
  • 1 tablespoon olive oil

Marinade Ingredients:

  • 4 cloves garlic, minced
  • 2 teaspoons ginger, minced
  • ½ teaspoon red pepper
  • 1 tablespoon olive oil
  • ⅓ cup less sodium soy sauce
  • ⅓ cup honey

Directions:

  1. Place salmon in a sealable bag or medium bowl.
  2. In a small bowl or measuring cup, mix marinade ingredients.
  3. Pour half of the marinade on the salmon. Save the other half for later.
  4. Let the salmon marinate in the refrigerator for at least 30 minutes.
  5. In a medium pan, heat oil. Add salmon to the pan, but discard the used marinade. Cook salmon on one side for about 2-3 minutes, then flip over and cook for an additional 1-2 minutes.
  6. Remove salmon from pan. Pour in remaining marinade and reduce.
  7. Serve the salmon with sauce and a side of veggies.

Cream of Broccoli Soup

Ingredients

  • 1.5 tbsp olive oil
  • 1 onion, diced
  • 1 small carrot, peeled and chopped
  • 1/2 celery stalk, chopped
  • 3/4 tsp dried thyme
  • 1 pound broccoli florets
  • 3 cups low sodium chicken broth
  • 1 tbsp lemon juice
  • 1/2 cup low-fat milk
  • 2 tbsp light sour cream
  • 3/4 tsp salt
  • 1/4 tsp black pepper

Directions

On medium heat, warm olive oil in a dutch oven or deep saucepan.  Add onion, celery, carrots, and thyme, stirring occasionally until vegetables soften. About 5 minutes. Add broccoli and broth, increase heat to bring to a boil. Once boiling, reduce heat to medium-low, cover and simmer until broccoli is tender.  About 15-20 minutes. Remove from heat, add lemon juice and let cool for 10 minutes.  Transfer to a blender in batches and puree.  Return to saucepan over medium heat.  Add milk, sour cream, salt, pepper.  Cook until hot, stirring occasionally for about 4-5 minutes.  Serves 4.

Nutritional information: 1 serving –  127 Calories, 6g fat, 14g carbs, 8 protein, 5g fiber.

Panera-Style Tomato Soup

Ingredients

  • 2 tablespoons olive oil
  • 4 garlic cloves, minced
  • 1 large yellow onion, sliced
  • 2 (28 oz) cans peeled tomatoes
  • 1 cup chicken stock (or vegetable stock)
  • 2 tablespoons coconut sugar
  • ¼ cup half and half
  • 8 large fresh basil leaves, roughly chopped
  • ¼ teaspoon dried oregano
  • kosher salt and freshly ground black pepper, to taste

Directions

  1. In a soup pot (or dutch oven), heat oil over medium-high heat and add garlic, cooking for 30 seconds. Add onions and cook until translucent. ABout 5-7 minutes.
  2. Add tomatoes, chicken stock, and sugar, to a low simmer. Cook uncovered for 12-15 minutes to let the mixture reduce and thicken.
  3. Add half and half, basil, oregano and season with salt and pepper.
  4. Once thickened, puree either half the soup and then put back into the pot.  OR puree all of it if you prefer smooth.