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August 20, 2016 Entree

Ingredients

  • 4  4 oz fillets of Atlantic Salmon
  • 1/3 cup Rice Vinegar
  • 2 Tablespoons chopped Shallots
  • 3 packets Splenda
  • 1 Tablespoon grated Ginger
  • 3 Tablespoons low-sodium Soy Sauce
  • 1 1/2 Teaspoon Wasabi Paste
  • 4 cups Spinach
  • 1 Tablespoon Sesame Oil
  • 3 Teaspoons garlic, minced

Directions

  1. Mix rice vinegar, shallots, Splenda, ginger, garlic, soy sauce, and wasabi paste in a bowl until well-combined.
  2. Pour 3/4 of marinade into large plastic zipper bag and add salmon.  Reserve remainder of marinade for salad.
  3. Shake bag to combine ingredients and refrigerate for at least 30 minutes.
  4. Preheat broiler.  Remove salmon from bag and discard marinade.
  5. Broil fish on broiler pan for 10 minutes or until fish flakes easily with fork.

Salad Directions

  1. Combine reserved marinade and sesame oil in large bowl.
  2. Add spinach and toss well.

Nutritional Value

  • Calories – 292
  • Protein – 25
  • Carbs – 6
  • Serving Size – 1 cup salad & 1 Salmon Fillet


August 20, 2016 Entree

Ingredients:

  • 2 Eggs
  • 2 Tbsp Olive Oil
  • 1/2 cup Almond Flour
  • 2 tsp baking powder
  • 1 cup cheese of choice
  • garlic seasoning or seasoning of your choice

Directions:

  1. Preheat oven to 475 degrees.
  2. Whisk together eggs, oil & seasonings.
  3. Mix in flour, baking powder & cheese.
  4. Spread mix on parchment paper on a pizza pan using a spatula.
  5. Bake for 8 to 10 minutes until golden brown.
  6. Remove from oven, add your favorite pizza toppings return to oven & bake until cheese melts.

NOTE: For purposes of the nutritional values below we doubled this recipe and used the following toppings.

  • 2 sausage patties
  • 14 slices of pepperoni (1 serving)
  • 1/2 cup green peppers
  • 1/3 cup onion
  • 1/2 addition mozzarella on top

Nutritional Value:

  • Carbs       –  5.6
  • Servings – 8 slices


August 20, 2016 Entree

Roasted CauliflowerIngredients

  • 1 head Cauliflower
  • 1 tbsp vegetable oil
  • 1 1/2 cups plain Greek yogurt
  • 1 lime, zested & juiced
  • 2 tbsp chile powder
  • 1 tbsp cumin
  • 1 tbsp garlic powder
  • 1 tsp curry powder
  • 2 tsp kosher salt
  • 1 tsp black pepper

Instructions

  • Preheat the oven to 400° and lightly grease a small baking sheet with vegetable oil. Set aside.
  • Trim the base of the cauliflower to remove any green leaves and the woody stem.
  • In a medium bowl, combine the yogurt with the lime zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.
  • Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies.)
  • Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes. The marinade will make a crust on the surface of the cauliflower.
  • Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big green salad.


August 20, 2016 Entree

fat-heads-pizzaFathead Pizza crust! It’s a pizza base made from cheese, almond flour, spices, an egg and more cheese. You’ll love it!

Minutes to Prepare: 5
Minutes to Cook: 20
Number of Servings: 6

Ingredients:

  • Mozzarella Cheese, whole milk, 1.5 cup, shredded
  • Bob’s Red Mill Almond Flour – per 1/4 Cup
  • Cream Cheese, 1 block
  • Egg, fresh, whole, raw, 1 large
  • Garlic, 2 clove

Directions:

  1. Soften cream cheese
  2. Stir in egg & almond flour
  3. Wet hands and spread “dough” thin on parchment paper. It should spread evenly with dough-like consistency
  4. Dock (poke rows of holes) with a fork to avoid bubbling
  5. Sprinkle with garlic salt
  6. Put in 425 degree oven
  7. After about 8 minutes, check it and poke holes where any large bubbles may be.
  8. Continue cooking for a total 12-14 min, or until slightly brown on top.


August 20, 2016 Entree
Ingredients:

  • 4 boneless, skinless chicken breasts cut into 1 inch cubes
  • 1 large hamsteak, cut into 1/2 inch cubes
  • 8 oz shredded swiss cheese
  • 3/4 cup of heavy whipping cream
  • 6 oz cream cheese, softened
  • salt, pepper, garlic powder and paprika to taste

Directions:

  1. Preheat oven to 350 degrees.
  2. Place cut up chicken into a 2.5 quart casserole dish and sprinkle with salt, pepper, and garlic powder.
  3. Add ham and shredded Swiss cheese.
  4. In a separate bowl, mix together heavy whipping cream and softened cream cheese. Pour over casserole and stir everything together.
  5. Sprinkle paprika over top and bake at 350 degrees for 40 minutes.

Nutritional Value:

  • Carbs  –  4
  • Servings – 6


August 20, 2016 Breakfast

Ingredients

Combined:

  • 1/4 Cup Coconut Milk
  • 10 Eggs
  • 1 Cup Shredded Zucchini
  • 3/4 Cup Melted Coconut Oil
  • 1 Teaspoon Stevia Glycrite
  • 1 Teaspoon Vanilla

Sifted Together:

  • 3/4 Cup Erythritol or JLS
  • 1 Cup Coconut Flour
  • 2 Teaspoons Cinnamon
  • 1/2 Teaspoons Nutmeg
  • 1/2 Teaspoon Giner
  • 1 Teaspoon Salt
  • 1 Teaspoon Baking Powder

Directions

  1. Add dry sifted ingredients to the combined dry ingredients
  2. Add unsweetened coconut if desired
  3. Divide into 18 baking cups
  4. Bake 30 minutes at 350 degrees
  5. Allow to cool completely.  Add Low Carb Icing if desired

Nutritional Value

  • Calories  –  58
  • Protien   –  5.4
  • Carbs       –  6.7
  • Serving Size  –  1 Muffin


August 20, 2016 Breakfast

Ingredients:

  • 1 1/2 cup almond flour
  • 3 large eggs
  • 1 tablespoon of vanilla extract
  • 1 tablespoon of honey/ maple syrup or 2 packets of Stevia
  • ¼ teaspoon of salt
  • ½ teaspoon of baking soda
  • ¼ cup of Almond Milk (thin to consistency)

Directions:

  • Mix the dry – Mix the wet – Mix together
  • Heat the skillet to medium heat with about a tablespoon of butter or coconut oil.
  • Spoon one tablespoon of batter per pancake.
  • May customize with blueberries/ nuts/ cinnamon etc
  • Makes 20 silver dollar sized pancakes

Nutritional Value: 

  • Calories  –  64
  • Carbs       –  3.5
  • Protein   –       3  (when honey or syrup added)
  • Serving Size – 1 pancake


August 20, 2016 Breakfast

Ingredients:

  • 2 – 8 ounce blocks of cream cheese
  • 2 eggs
  • 1/3 cup of sweetener – to taste
  • 1 tsp vanilla
  • Some type of flavoring (the original had cinnamon but I use lemon juice to make it taste more like cheesecake)

Directions:

  • Whip above together and pour into heavily greased muffin pans or cupcake papers.
  • Bake at 350 degrees for 20 minutes
  • Makes 12 muffins

Nutritional Value:

  • Calories – 96
  • Protein  – 2.4
  • Carbs     – 2.4


August 20, 2016 Breakfast

bananasIngredients

  • 3 cups almond flour
  • 1 tsp heaping baking soda
  • 1/2 tsp kosher or sea salt
  • 3 large eggs
  • 2 large very ripe bananas
  • 1/2 cup coconut sugar
  • 4 Tbsp melted coconut oil or butter
  • 1Tbsp pure vanilla extract
  • 1/2 cup chopped walnuts (optional)

Instructions

  • Preheat oven to 350 degrees, grease a 1.5 quart loaf pan.
  • Whisk together the almond flour, baking soda and salt in a large bowl; set aside.
  • In the bowl mixer (or another large mixing bowl if you are using a hand mixer) mix the eggs, bananas, sugar, coconut oil (or butter) and vanilla on medium speed until well blended.
  • Mix in the almond flour mixture in three additions on low speed, mixing well and scraping down the sides after each addition.  Stir in the walnuts.
  • Pour batter in prepared loaf pan and bake for 40 to 50 minutes, or until a knife inserted in the center comes out clean.
  • Place on a wire rack and allow to coll for 10 minutes before turning out the loaf.  Allow to cool completely before slicing and serving.

Nutritional Value

  • Calories – 132
  • Carbs     –  9.4


August 20, 2016 Breakfast

Ingredients

  • 2 1/2 cups blanched almond flour
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1/8 tsp baking powder
  • 3 tbsp butter, melted (or melted coconut oil)
  • 1 tbsp pure honey (or skip for a lower carb)
  • 3 tbsp cultured buttermilk (or almond milk)
  • 2 large eggs

Instructions

  • Preheat oven to 350 degrees. In a medium bowl, combine almond flour, salt, baking soda and baking powder.
  • In a small bowl, whisk together melted butter and honey, until smooth. Add the buttermilk and eggs, whisking together until well combined. Using a spoon, stir the wet mixture into the dry mixture until thoroughly combined.
  • For quick and easy drop biscuits: Drop biscuit dough by large spoonfuls onto a parchment-lined baking sheet, placing the biscuits approximately two-inches apart.
  • For classic-style rolled-looking biscuits: Scoop a large spoonful of batter into your hands and roll into a ball about the size of an apricot. Then place the dough balls on a parchment-lined baking sheet and gently flatten using the palm of your hand.
  • Bake about 15 minutes, until golden brown on top and a toothpick inserted in middle comes out clean.

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