Skinny waffle

0 sugar calories

~Shopping List~

  • 1/4 coconut flour
  • 1 Tbsp unsweetened almond milk
  • 2 tsp cinnamon
  • 1 Tbsp Trivia baking blend
  • 1/4 tsp baking powder
  • 1/4 tsp sea salt
  • 1 Tbsp coconut oil
  • 4 eggs
  • Nonstick cooking spray

~To do~

Preheat waffle iron.  Mix all ingredients well in a bowl.  Spray waffle iron with cooking spray then pour half the batter into the warm iron.  Cook until golden brown.  Remove from iron, and repeat with remaining batter.

~Toppings~

  • Whipped cream (sugar free) (0 sc)
  • Stevia (0 sc)
  • Barlean’s toppings (0 sc)
    The Essential Woman Chocolat eMint Swirl, Omega Swirl Key Lime, Omega Swirl Lemon Zest, Omega SwirlMango Peach, Omega Swirl Pina Colada, Omega Swirl Strawberry Banana, Omega Swirl Blackberry
  • Cinnamon (0 sc)
  • Unsweetened cocoa powder (0 sc)
  • nuts, such as pecans, almonds, and macadamia nuts (0 sc)
  • 1/4 sliced banana (27 sc)
  • 1/4 cup blueberries (22 sc)
  • 3 cherries (16 sc)
  • 1 Tbsp graham cracker crumbs (17 sc)

Mediterranean Tacos

54 sugar calories

~Shopping List~

  • 1 mai mai fillet
  • 2 Tbsp feta cheese, crumbled
  • 1 Tbsp onion, chopped
  • 2 tsp fresh basil, chopped
  • 2 Tbsp pico de gaillo
  • Salt and pepper
  • 2 small corn tortillas

~To do~

Heat a skillet on medium-high and add a drizzle of olive oil.  Meanwhile, season the fish with salt and pepper on both sides.  When the oil is hot, but not smoking, add the fillet and cook for 3 minutes, then turn and cook for another 3 minutes.  Heat the corn tortillas in a skillet, then to pewit fish, cheese and vegetables.  Season with salt and pepper.

~Alternatives~

You can also do this as a burrito in a whole-wheat tortilla.

Italian chicken pita

150 sugar calories

~Shopping List~

  • 1/2 chicken breast
  • 1 whole-wheat pita
  • 2 slices provolone
  • 1 Tbsp marinara sauce (no sugar added)
  • 1-2 Tbsp fresh basil, chopped
  • 1/4 cup spinach
  • Salt and pepper

~To do~

Heat grill or broiler on high.  Brush chicken with olive oil and season with salt and pepper.  Place chicken in broiler on grill, and cook until no longer pink inside and juices run clear, about 10 minutes each side.  When done, slice chicken thinly.  Fill pita with chicken, marinara, basil, spinach, and cheese, season with salt and pepper.

~Alternatives~

Replace the pita with 3/4 cup whole-wheat pasta.

Bacon spaghetti with garlic croutons

168 sugar calories

~Shopping List~

  • 3/4 cup whole-wheat spaghetti, cooked
  • 1 strip bacon
  • 3 cherry tomatoes, cut in half
  • 1/4 cup spinach, chopped
  • Olive oil
  • 5 garlic croutons
  • Salt and pepper

~To do~

Cook bacon according to package directions, and drain on paper towels.  In a bowl, toss together the pasta, crumbled bacon, tomatoes, and spinach.  Drizzle with olive oil, and season with salt and pepper.  To with croutons.

~Alternatives~

Servent a bed of chopped spinach or arugula and omit pasta if you want to cut sugar calories.

Spinach pasta with shrimp

53 sugar calories

~Shopping List~

  • 3/4 cup spinach pasta, cooked
  • 4 medium shrimp
  • 3 cherry tomatoes, sliced
  • 1 Tbsp fresh parsley, chopped
  • Olive oil
  • 1/2 garlic clove, minced
  • Dash red pepper flakes
  • Salt and pepper

~To do~

Heat grill or broiler on high, brush shrimp with olive oil, and season with salt and pepper.  You can skewer the shrimp if it makes them easier to handle the grill.  Place in the broiler or on the grill, and cook 2 minutes on each side until pink throughout.  Toss with pasta, tomatoes, parsley, garlic, and red pepper flakes.  Drizzle with olive oil, and season with salt and pepper.

~Alternatives~

Add a little chopped spinach and parmesan on top.

Citrus shrimp

90 sugar calories

~Shopping List~

  • 5 medium shrimp
  • 1-2 Tbsp lime juice
  • 1/4 cup black beans
  • 1/2 cup cooked rice
  • Olive oil
  • Salt and pepper
  • Shredded lettuce or spinach

~To do~

Heat grill or broiler on high, brush shrimp with olive oil, and season with salt and pepper.  You can skewer the shrimp if it makes them easier to handle on the grill.  Place in the broiler or on the grill and cook 2 minutes on each side until pink throughout.  Toss shrimp with lime juice, rice and beans and adjust salt and pepper to taste.  Serve  on a bed of lettuce or spinach.

~Alternatives~

You can replace the black beans with kidney beans.

Feta turkey burger

120 sugar calories

~Shopping List~

  • 1 turkey patty
  • 1/4 cup spinach
  • 2 Tbsp feta cheese
  • 1 whole-wheat hamburger bun
  • 1 Tbsp real mayonnaise
  • 1/2 cup mixed greens
  • Olive oil
  • Red wine vinegar
  • Salt and pepper

~To do~

Heat broiler to high.  Season each side of burger with salt and pepper.  Spray a broiler pan with nonstick spray (line with foil for easier clean up), and place burger under broiler.  Broil each side for 4-6 minutes, until no longer pink inside.  Add feta and return under broiler for just a minute, until cheese begins to melt.  Spread mayo on bun, top with burger and spinach.  Serve with mixed greens drizzled with olive oil and vinegar; season with salt and pepper.

~Alternatives~

Turn it into a patty melt.  Add some sautéed onions and use swiss instead of Feta.  Serve on 2 slices of sourdough instead of the bun.

Sweet kale wrap

184 sugar calories

~Shopping List~

  • 1/4 cup kale, chopped finely
  • 5 cubes mango, 1/2″ each
  • 1 tsp jalapeno, minced
  • 1 Tbsp mushrooms, chopped
  • 1 Tbsp balsamic vinegar
  • 1/2 Tbsp olive oil
  • 1 whole wheat tortilla
  • 2-3 Tbsp hummus
  • 1/4 avocado, sliced
  • Salt and pepper

~To do~

In a small bowl, toss together the kale, mango, jalapeño, mushrooms, balsamic vinegar, and olive oil; season with salt and pepper.  Spread the tortilla with hummus, top with salad mixture and add avocados.  Roll and eat.

~Alternatives~

You can replace kale with spinach.

Steak and goat cheese quesadilla

127 sugar calories

~Shopping List~

  • 3 oz strip or flank steak
  • Olive oil
  • 5 slices red onion
  • 1/4 cup baby spinach leaves
  • 2 Tbsp goat cheese, crumbled
  • 1 Tbsp balsamic vinegar
  • 2 whole-wheat tortillas, 6″ diameter
  • Nonstick cooking spray
  • Salt and pepper
  • Rosemary (1 sprig chopped)

~To do~

The steak:  Heat your grill or broiler to high, and brush the steak with olive oil and season with salt and pepper.  Place on grill or broiler and cook on each side for 4-5 minutes until done to your liking.  Remove from heat and let rest for 5-10 minutes, then slice thinly.

Quesadilla:  Heat skillet on medium-high.  When hot, add one tortilla and layer on the steak, cheese, onion, rosemary and spinach and season with salt and pepper.  Top with second tortilla, let sit for a minute or two.  When bottom tortilla begins to crisp and brown, use a spatula to carefully turn over and brown the second side.  Cut into wedges and drizzle on a bit of vinegar, or use as a dip.

~Alternative~

You can also do this as a burrito.  Swap the 2 6″ tortillas for 1 large, fill will toppings and roll it up.

Spicy corn cakes

87 sugar calories

~Shopping List~

  • 1/2 ear corn
  • 2 Tbsp flour
  • 1 Tbsp cornmeal
  • 1/2 Tbsp red onion, diced
  • 1/2 Tbsp fresh basil, chopped
  • Pinch baking powder
  • Pinch baking soda
  • 1 egg
  • 1 tsp buttermilk
  • 1 tsp butter, melted
  • Olive oil
  • 2 Tbsp tomato, chopped
  • 2 Tbsp avocado, diced
  • Pinch cilantro, chopped
  • Salt and pepper

~To do~

Pulse the corn kernels in a food processor or blender, or chop finely by hand.  In a bowl, mix the kernels with the flour, corneal, red onion, basil, baking powder, baking soda and a sprinkle of salt and pepper.  Set aside.  In a coffee mug or small bowl, whisk the egg with a fork and measure out approximately 1/4 of the egg mixture into another small bowl (reserve the remaining egg for breakfast or toss it out).  Mix the egg with the buttermilk and melted butter, then add to the cornmeal mixture and mix well.

Heat a skillet and add a drizzle of olive oil.  When the oil is hot, add the batter and cook each side until golden brown and cooked through.  Serve topped with the tomato, avocado, cilantro.  Adjust salt and pepper as needed.

~Alternative~

Pump up the protein by adding a couple of slices of bacon or a couple of Tbsp of cheddar cheese.