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October 20, 2016 Entree

Instructions

  1. Mince 2 heads of cauliflower
  2. Steam until color change
  3. Place in crock pot with a stick of butter

Sauce Ingredients

  • Melt 1 block of cream cheese
  • 12 ounces of sour cream
  • 1 cup of cheese

Additional Instructions

  1. In a separate pan saute garlic and onions with butter- quantity as desired
  2. Mix onions/ garlic in cheese sauce
  3. Pour over cauliflower- top with cheese and scallions as desired.


August 20, 2016 Sweets N Treats

Ingredients:

  • 1 cup Almond Flour
  • 1 tbsp Coconut Flour
  • 1 tsp baking powder
  • 1/8 tsp salt
  • 4 oz cream cheese, softened
  • 1/4 cup butter, softened
  • 1/2 cp Swerve Sweetener or other erythritol sweetener
  • 1 large egg
  • 1/2 tsp vanilla extract
  • 1/4 tsp liquid stevia extract
  • 1 cup chopped fresh strawberries (1/4 – inch pieces)
  • 1/2 cup frozen wild blueberries

Directions:

  • Preheat oven to 325 degrees and line two baking sheets with parchment paper
  • In a medium bowl, whisk together almond flour, coconut flour, baking powder and salt.
  • In a large bowl, beat cream cheese and butter together with sweetener until light and slightly fluffy. Beat in egg, vanilla and stevia extract until smooth
  • Add almond flour mixture in two additions, Scraping down beater and sides of bowl as necessary.
  • Carefully fold in chopped strawberries until mixed in. Roll dough into 1 inch balls and space 1 inch apart on prepared baking sheets. Gently flatten balls with the palm of your hand to about 1/2 inch thick. Press 4 or 5 frozen blueberries into the top of each cookie
  • Bake 15 to 20 minutes or until just firm to the touch and barely beginning to brown, rotating the pans halfway through baking.
  • Makes 30 cookies. Serves 15 (2 cookies per serving)

Nutritional Value:

  • Calories – 108 (80 from fat)
  • Protein  – 2.56 g
  • Carbs    – 4.34 g
  • Fiber – 1.56 g
  • Net Carbs: 2.78 g
  • Sodium – 84 mg
  • Fat – 9 g


August 20, 2016 Sweets N Treats

Ingredients:

  • 4 Tablespoons Coconut Oil or Melted Unsalted Butter
  • 1/2 cups Natural Peanut Butter
  • 6 Tablespoons Unsweetened Cocoa Powder
  • 6 Tablespoons Splenda (granular) or Another Granular Sweetener
  • 1/2 teaspoons Vanilla Extract
  • 1/2 cups Finely Shredded Unsweetened Coconut
  • 1/2 cups Pecans, Chopped

Directions:

  • Mix together the coconut oil, peanut butter, cocoa powder until the cocoa powder is fully incorporated
  • Add the Splenda and vanilla
  • Next incorporate the coconut and pecans
  • Use a spoon to drop cookies onto a wax paper-lined baking sheet. Chill until set.
  • Makes 18 small cookies

Nutritional Value:

  • Calories – 112
  • Protein  – 3 g
  • Carbs    – 7 g
  • Fiber – 6 g
  • Net Carbs: 1 g
  • Sodium – 28 mg
  • Fat – 10 g


August 20, 2016 Sweets N Treats

Bar Ingredients

  • 1 2/3 cup (about 160 g) chocolate protein powder (protein powder is already sweetened, so no need for extra sweetener)
  • 1/24 cup peanut flour
  • 2 Tbsp dutch process cocoa
  • 1/4 cup (2 oz) unsalted butter
  • 1/2 cup natural peanut butter (no sugar, no salt)
  • 1/4 cup half & half
  • 1/4 cup water

Topping Ingredients

  • 1/4 cup natural peanut butter (no sugar, no salt)
  • 1 Tbsp (0.5 oz) unsalted butter
  • 2 Tbsp half & half
  • 2 Tbsp Splenda (or sweetener of your choice)

Bar Directions:

  1. Line bottom of an 8×8 square baking pan with parchment.  Set aside.
  2. In medium sized bowl add protein powder, peanut flour, and cocoa powder.  Set aside.
  3. In small bowl add butter and peanut butter.  Heat in microwave until melted, about 45 seconds.
  4. Stir until combined.  Stir in half & half and water.
  5. Mix wet mixture into your dry ingredients.  Stir until smooth.  (Batter WILL be VERY Sticky!)
  6. Pour into your prepared pan.  Smooth evenly in pan with an offset spatula.  Set aside.

Topping  Directions:

  1. In a small bowl mix cream and splenda.  Stir until spelnda is dissolved.  Set aside.
  2. In small bowl heat peanut butter and butter in microwave until melted.
  3. Stir in cream/splenda mixture to your peanut butter/butter.  Mix until smooth.
  4. Pour on top of protein bars and smooth evenly.

Finishing:

  1. Place pan in freezer for at least 1 hour to set.
  2. Take out and cut into 8 equal pieces.
  3. Store in an air tight container or baggie in freezer until needed.

Nutritional  Value

  • Calories – 306
  • Protein – 23.65 g
  • Carbs – 6.34 g
  • Sugars – 1.77 g
  • Fiber – 2.46 g
  • Fat – 21.29
  • Total NET CARS:  3.88
  • Serving Size – 1 piece


August 20, 2016 Sweets N Treats

Ingredients

  • 1 stick of Butter – melted
  • 1 Egg
  • 1 Tablespoon vanilla
  • 10 Stevia Vanilla drops (or Teffee Stevia drops)
  • 1 cup Almond Flour
  • 1/3 cup Coconut Flour
  • 1 cup Just Like Sugar baking (or Just Like Sugar Brown for Toffee)
  • 3/4 Teaspoon Baking Powder
  • 1/4 Teaspoon Salt

Directions

  1. Combine butter, egg, vanilla and stevia
  2. Sift flours, Just Like Sugar, baking powder and salt together
  3. Add to wet ingredients and stir briefly until just combined
  4. Roll into teaspoon sized balls, place onto parchment lined baking sheet and bake for 350 degrees for 17 minutes

Nutritional  Value

  • Calories  –  58
  • Protein   –  1.9
  • Carbs       –  2.1
  • Serving Size  –  1 cookie  (recipe makes 24 cookies total)


August 20, 2016 Sweets N Treats

Ingredients:

  • 1 ¾ cup sliced almonds
  • ¾ cup Splenda
  • 2 large eggs(whites only)
  • ½ tsp salt
  • 1 tsp vanilla extract
  • 8 oz light cream cheese, softened

Directions:

  • In a food processor, combine 1 ½ cups almonds and ¼ cup of Splenda.
  • Process until mixture is finely blended. Set aside.
  • In a large glass bowl, beat the egg whites and salt until soft peaks form. Add remaining Splenda 1 Tbsp at a time, beating until all the Splenda is mixed in and the mixture is smooth and glossy.
  • Beat in vanilla extract.
  • Line two cookie sheets with aluminum foil. Drop rounded spoonfuls of mixture onto cookie sheet 1 ½ inches apart.
  • Sprinkle remaining almond slices on each cookie, pressing slightly to make them stick.
  • Bake at 350 degrees F for 10 minutes. Rotate cookie sheets and bake 5-8 minutes or until cookies are a light, golden brown. Turn oven off, open door, and allow cookies to rest for 30 minutes. Remove from oven and allow cookies to cool before serving.
  • Makes 32 cookies
  • Serving Size = One Cookie


August 20, 2016 Sweets N Treats

Ingredients:

  • 4 very ripe (8 ounce) avocados, peeled and pitted
  • 1/2 cup agave or honey
  • 1/2 cup unsweetened cocoa powder
  • 1 tablespoon pure vanilla extract
  • 1/4 teaspoon sea salt
  • 1/3 cup of unsweetened almond milk
  • Fresh raspberries, for garnish

Directions:

  • Place the avocados, agave or honey, cocoa powder, almond milk, vanilla and salt in a food processor.
  • Blend until smooth and creamy, scraping the sides of the bowl as needed.
  • Spoon into glasses and refrigerate for at least one hour.


August 20, 2016 Soups and Stews

better-than-olive-garden-zuppaIngredients

  • 1 pound Italian Sausage (spicy)
  • 1 small to medium head of cauliflower, rinsed, greens and core removed, diced into bite size pieces
  • 1 Onion minced
  • 1/4 cup bacon pieces (about 8 pieces cooked, cooled and crumbled)
  • 2 Tablespoons Garlic minced
  • 32 ounces Chicken Broth
  • 1/2 bunch Kale, de-stem, cut/tear into bite size pieces
  • 1 cup Heavy Whipping Cream
  • Shredded Parmesan Cheese (optional)

Instructions

  • Brown sausage in pan and drain really well.
  • In a small bowl, dice up cauliflower.
  • Place garlic, onion, chicken broth into pot or slow cooker, stir then add in sausage and cauliflower.
  • Add just enough water to cover the vegetables and meat.
  • Stove Top: Cook on medium high heat for approximately 30 – 45 minutes. Slow Cooker: Cook on high 3 to 4 hours.
  • Add Kale, Bacon and Whipping Cream to pot and cook an additional Stovetop – 15 minutes, Slow Cooker – 30 minutes.
  • Add salt, pepper, and handful of shredded Parmesan, stir and serve.

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