I try to find ways you can use some of the “out of the ordinary” ingredients I conjure up in my recipes.  If you tried my Salmon Cake recipe you’ll likely have some almond flour left over.  This is the perfect way to use it – as a breading substitute. Think Shake n Bake.  Almond flour is amazing stuff.  It’s basically made from ground, skinless almonds.  You can use it as a flour substitute (it’s gluten free) lends a creamy rich flavor to whatever you’re making.  A 1/4 cup of almond flour has 6g of carbs and 6g of protein (talk about balance), along with healthy fat, vitamin E and magnesium. Much better alternative than breadcrumbs!

Ingredients:

• 2 flounder fillets (or any fish, chicken etc you like)
• 1 egg white
• 1/2 cup almond flour
• 1 tbsp garlic powder (with parlsey)
• 1/2 tsp paprika
• 1/2 tsp black pepper
• 1/2 lemon

Directions:

Preheat oven to 425 degrees.  Line a baking tray with aluminum foil.  It a flat dish combine almond flour, garlic powder, paprika and pepper and set aside. Brush fish on all sides with egg white generously. Dredge fish fillets in your almond mixture and coat as evenly as you can.  Lay fish flat on lined baking sheet.  Bake at 425 for 12-15 minutes or until turns golden brown.  I didn’t but you could spray the fish after breaded with olive oil spray to enhance the crunch, but it came out perfect for me this way anyway. Serve with your favorite veggies and serve with lemon.

• Makes 2 servings
• Calories: 283,  Carbs: 7g, Protein: 29g, Fat 17g, Sodium, 91g, Sugar: 2g

GTS Client Favorite!

I’ve been waiting patiently for the weather to feel like “slow cooker” season.  It’s finally here.  So without wasting any time I combined a few recipes to come up with this low-carb Chicken Chili that totally hits the spot.  By reducing the bean content and topping with greek yogurt or cottage cheese, this is a cool weather favorite of mine and very easy to put together.

Ingredients: 

• 3 or 4 chicken breasts
• 1 onion, diced
• 1 16-oz can white beans
• 1 15-oz can tomato sauce
• 1 14.5-oz can diced tomatoes w/chilies
• 1 .5 oz chopped green chiles
• 1/2 packet taco seasoning (Or DIY this with garlic powder, onion powder, oregano, paprika, chili powder, cumin, salt and pepper)
• 1 tbsp cumin
• 1 tbsp chili powder
• 1 tbsp olive oil
• 1/4 tsp black pepper
• 1/2 tsp red pepper flakes

Directions:

Combine onion, beans, chili peppers, tomato sauce, diced tomatoes, cumin, chili powder and taco seasoning in a slow cooker and place chicken breasts on top.  Cook on high for 6 hours or on low for 8-10 hours. (This was the recommendation in the recipes I read but my little crockpot cooks things fast on high so I had mine done in about 3 and 1/2 hours) Shred cooked chicken before serving and return to chili.  Top with plain greek yogurt (great high protein alternative to sour cream), I have been known to pair with cottage cheese, low fat shredded cheese and fresh cilantro if you prefer.

• Calories: 167,   Fat: 3g, Carb: 17g, Fiber: 7g, Protein: 14g (ratios will change with your toppings – plain greek yogurt adds 11g protein and 6 carbs for 1/2 cup)
• Makes 7 servings

I think this is what it’s called but I’ve also heard it referred to as “Egg in a nest” but whichever way you look at it, this is a simple way to have breakfast by yourself or for the “hole” family.  (I know I’m hilarious.)  This breakfast provides protein and healthy carbs to power you through your morning workouts or to hold you over for the morning hours.

Ingredients:

• 1 slice whole grain toast (pictured is my own homemade bread but Ezekiel or sprouted grain breads work too)
• 1 egg
• olive oil spray
• pepper to taste

Directions:

Using a water glass, press open end into slice of bread to cut out a circle.  Save the circle cut-out for dipping later (optional)!

Coat pan with olive oil spray and warm on medium heat.  Toast your cut out bread and circle in the pan and flip.  Crack egg into the center hole and let cook until desired consistency.  If you prefer your egg over-easy, go ahead and flip to finish.

You could buy ready made salsa but if you do it yourself, you know what’s in it and what isn’t which is oils, fats and preservatives. This method only requires a few ingredients and you can adjust the heat as you see fit. Goes perfectly with my Turkey Taco Wraps!

Ingredients:

• 1 pound plum or roma tomatoes, stemmed and cut in half
• 2-4 jalapeños (depending on how hot you want the salsa), stemmed and cut in half
• 2 cloves garlic, peeled
• Salt and pepper, to taste

Directions:

Set your oven to broil and place a rack five inches away from the heating element. Line a skillet or baking sheet with foil and place the tomatoes, jalapeño halves and garlic on the skillet; season with salt. Cook under the broiler for 5-10 minutes (this will depend on your oven), or until the jalapeño and garlic have brown spots. Remove the jalapeño and garlic from the skillet and place in a blender.

Return baking sheet to the oven and continue to broil the tomatoes for five more minutes, or until they have browned on top. Remove from the oven and add them to the blender, also pouring into the blender any juices that may be left on the baking sheet. Begin to pulse on a low speed until the salsa reaches your desired texture; adding a bit of water to loosen it. Adjust salt and pepper to taste.

Yeilds 1-1/2 to 2 cups salsa!