Eggplant Parmesan

My husband's tooth has been bothering him for awhile now. While he was at the dentist, I tried to think of what would be a soft, yet tasty dinner...EGGPLANT!

3 eggplant, peeled and thinly sliced
2 eggs, beaten
4 cups almond meal or coconut flour, seasoned with Italian spices
6 cups no-sugar spaghetti sauce, divided
1 (16 ounce) fresh mozzarella cheese, cut into slices
1/2 cup grated Parmesan cheese, divided
1/2 tsp dried basil

Preheat oven to 350 degrees F (175 degrees C). Dip eggplant slices in egg, then in almond meal. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side. In a 9x13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top. Bake in preheated oven for 35 minutes, or until golden brown.

This meal got 2 thumbs up from Craig!

Chocolate Zucchini Brownies

NO one wishes harm on their children, but if you feed them trans-fats, you are unknowingly setting them up for severe health issues. This is because trans-fats in foods are like BIG SUV's trying to park into a "compact" parking spaces of our cells that are reserved for healthy Omega 3 fats (DHA). When this happens, our neurotransmitters responsible for focus, mood, and memory have a hard time finding and recognizing their receptors due to the inflammation of the membranes on the brain cells caused by the consumption of trans fats.

Brain levels of the neurotransmitter dopamine (important for mood and focus) are lowered by 95% when you ingest trans fats. BUT what is even more disturbing, is that when you switch to eating 100% trans-fat free our brain remains unable to produce normal amounts of dopamine in

the hippocampus (the part of the brain most responsible for consolidating memory). This is one reason for the high rates of ADHD and depression. To read more on Brain Chemicals, check out my book: Secrets to Controlling Your Weight Cravings and Mood.

Children who start at age 3 or 4 eating a steady diet of fast food, pop tarts, commercially prepared fish sticks, stick margarine, cake, candy, cookies and microwave popcorn can be expected to have a harder time focusing, an increase risk of depression, have heart disease and strokes at earlier ages. BUT even if you avoid typical "junk food," you must remain a detective! I have seen trans-fats in refrigerated SALSA!


Hostess Brownie Bites Ingredients: Sugar, Partially Hydrogenated Soybean Oil, Whole Eggs, Corn Syrup, Semi-Sweet Chocolate Chips (Sugar, Chocolate Liquor, Dextrose, Cocoa Butter, Soy Lecithin, Vanillin), Enriched Bleached Wheat Flour (Flour, Barley Malt, Ferrous Sulfate (Iron), "B" Vitamins [Niacin, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid)], Cocoa Processed With Alkali, Cocoa, Contains 2% Or Less Of: Water, Salt, Milk Protein Concentrate, Nonfat Milk, Sweet Dairy Whey, Mono And Diglycerides, Soy Lecithin, Xanthan Gum, Polysorbate 60, Sodium Stearoyl Lactylate, Natural And Artificial Flavor. Contains Egg, Wheat, Milk And Soybeans

These were a very tasty, fudgy brownie. The batter will be crumbly, some of you might be tempted to add an egg, but don't. If you do, you will end up with a cake rather than a "fudgy" brownie.



BROWNIE:
1/2 cup coconut oil or butter, softened
3/4 cups Swerve (or Erythritol and 1 tsp stevia glycerite)
1/4 cup unsweetened almond milk
2 tsp vanilla extract
2 cups peanut flour
1/2 cup unsweetened cocoa powder
1 1/2 tsp baking soda
1 tsp Celtic sea salt
1 cups shredded zucchini
1/2 cup chopped walnuts (optional)
FROSTING:
6 TBS unsweetened cocoa powder
1/4 cup butter
1/4 cup Confectioner Swerve (or erythritol and 1 tsp stevia glycerite)
1/4 cup unsweetened almond milk
1/2 tsp vanilla extract


Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking pan. In a large bowl, mix together the oil, sweetener, almond milk and 2 teaspoons vanilla until well blended. Combine the peanut flour, 1/2 cup cocoa, baking soda and salt; stir into the sugar mixture. Fold in the zucchini and walnuts. Spread evenly into the prepared pan.

Bake for 25 to 30 minutes in the preheated oven, until brownies spring back when gently touched. To make the frosting, melt together the 6 tablespoons of cocoa and butter; set aside to cool. In a medium bowl, blend together the sweetener, almond milk and 1/2 teaspoon vanilla. Stir in the cocoa mixture. Spread over cooled brownies before cutting into squares. Makes 16 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Brownie = 199 calories, 10g fat, 2.8g protein, 28 carbs, 2g fiber
Per Brownie = 116 calories, 10g fat, 5.2g protein, 5.7 carbs, 2.9g fiber

A truly natural sweetener

VeggieSweet is truly 'The Healthy Choice' to sweeten anything. Its 100% natural vegetable extract is 500 times sweeter than sugar. Some people like the taste better than Stevia. It's also safe for those with Diabetes, Yeast Overgrowth, and Hyperactivity Disorders.

Clean, sweet flavor
No bitter aftertaste
Naturally sweet vegetable extract
Zero Glycemic Index
Zero Calories
Zero Carbs
100% Vegan
Non-GMO
No Alcohol
No Glycerin
Gluten-Free
Allergen-Free
No Artificial Flavors

2 drops equivalent to 1 tsp sugar.
Ingredients: Deionized water, micronized spinach protein, algae extract, alfalfa extract, and jerusalem artichoke extract in a colloidal matrix solution.

Peanut Blossoms

1 3/4 cups peanut flour
1/2 tsp Celtic sea salt
1 tsp baking soda
1/2 cup butter, softened
1/2 cup erythritol or xylitol
1/2 tsp stevia glycerite
1/2 cup peanut butter
1 egg, beaten
1 tsp vanilla extract
2 TBS almond milk
40 sugar free peanut butter cups

Preheat oven to 325 degrees F. Sift together the peanut flour, salt and baking soda; set aside. Cream the butter, sweetener, and peanut butter until fluffy. Beat in the egg, vanilla and almond milk. Add the flour mixture to the butter mix; blend well.

Shape into 40 balls and place into a mini muffin tin (or a cookie sheet). Bake at 350 degrees for about 8 minutes. Remove from oven and immediately press a mini peanut butter cup into each ball. Cool and carefully remove from pan.
Serves 40

NUTRITIONAL COMPARISON:
Traditional Peanut Blossom = 122 calories, 14.4 carbs, 0.6 fiber
"Healthified" Peanut Blossom = 91 calories, 2 carbs, trace fiber

Pizza Bites

Here is a great breakfast or after school snack for kids! It is WAY healthier than popping Totino's Pizza Rolls into the oven...YIKES! Check out what is actually in those chemically made pieces of "food"...

Ingredients = Enriched Flour (Wheat Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid)Tomato Puree (Water, Tomato Paste)Cooked Pizza Topping (Sausage made with Pork and Chicken [Pork, Mechanically Separated Chicken, Salt, Spice, Maltodextrin {Corn, Tapioca}Natural Flavor]Water, Textured Vegetable Protein [Soy Flour, Caramel Color]Sugar, Sodium Phosphate, Hydrolyzed Corn and Soy Protein, Soy Flour, Hydrogenated Soybean Oil, Torula Yeast)Water, Mozzarella Cheese Substitute (Water, Partially Hydrogenated Soybean Oil, Rennet Casein, Modified Corn Starch, Potato Starch, Sodium Aluminum Phosphate, Vital Wheat Gluten, Salt, Potassium Chloride, Citric Acid, Potassium Sorbate [Preservative]Sodium Phosphate, Sodium Citrate, Titanium Dioxide [Color]Maltodextrin, Magnesium Oxide, Zinc Oxide, Vitamin A Palmitate, Riboflavin, Vitamin B12)Partially Hydrogenated Soybean Oil, Pepperoni Pizza Topping (Pepperoni made with Pork, Chicken and Beef [Pork, Mechanically Separated Chicken, Beef, Salt, Spice, Dextrose, Oleoresin of Paprika, Sodium Ascorbate, Garlic Powder, Sodium Nitrite, Lactic Acid Starter Culture, BHA and BHT and Citric Acid Added to Protect Flavor]Water, Soy Protein Isolate)Rehydrated Pasteurized Process Nonfat Mozzarella Cheese (Water, Nonfat Milk, Cheese Cultures, Salt, Enzymes, Citric Acid, Vitamin A Palmitate, Vitamin B6, Sodium Aluminum Phosphate, Sodium Citrate, Sodium Phosphate)Salt, Modified Corn Starch, Sugar, Dried Whey, Defatted Soy Flour, Dried Onion, Spice, Methylcellulose, Rehydrated Enzyme Modified Cheese (Water, Milk, Cheese Cultures, Salt, Enzymes)Natural Flavor.

OH MY! They have so much trans-fat, they have to list it 3 times! Click here to read why trans-fat causes weight gain. Try this instead...



1/3 cup freshly ground flaxseed
3/4 tsp baking powder
1 TBS Italian seasoning
pinch of Celtic sea salt
4 eggs, lightly beaten
1 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1 cup cubed nitrate free pepperoni
1/2 cup no sugar added pizza sauce

Preheat the oven to 375 degrees. Grease a 24-cup mini-muffin pan. In a large bowl, whisk together the flaxseed, baking powder, Italian seasoning, and salt; whisk
in the egg. Stir in the mozzarella, Parmesan and pepperoni; let stand for 10 minutes.

Stir the batter and place in the mini-muffin cups. Bake until puffed and golden, 20 to 25 minutes. Meanwhile, heat the pizza sauce until warmed through. Serve the puffs with the pizza sauce for dipping. Makes 30 mini muffins. Makes 5 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Totino Rolls = 385 calories, 39.5 carbs, 2.3g fiber
"Healthified" Bites = 327 calories, 3.8 carbs, 3g fiber

Baby "Corn" Bread

This is a great addition to your favorite chili recipe. There is no need to use expensive "blanched" almond flour in this recipe. Ground almond meal works great because you want more of a 'texture' to this bread anyway.


"HEALTHIFIED" CORNBREAD
1 cup coconut flour (or 2 cups almond meal)
1/4 cup Swerve (or 1 tsp stevia glycerite)
1 tsp Celtic sea salt
3 1/2 tsp baking powder
5 eggs (2 eggs if using almond meal)
1/2 cup vanilla almond milk
1/3 cup coconut oil or butter
1 can (15 oz) baby corn, well drained and chopped fine (optional)

Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 9 inch round cake pan or a bread pan. Drain baby corn and chop until small pieces.

In a large bowl, combine coconut flour, corn, sweetener, salt and baking powder. Stir in egg, milk and oil until well combined. Pour batter into prepared pan.

Bake in preheated oven for 20 to 25 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Serves 12.

NUTRITIONAL COMPARISON:
Traditional Cornbread = 188 calories, 28.2 carbs, 1 fiber
"Healthified" Cornbread = 121 calories, 2.75 carbs, 1.1 fiber

NUTRITIONAL COMPARISON (per cup):
Corn = 132 calories, 30 carbs, 4 fiber
Baby Corn = 36 calories, 4 carbs, 4 fiber

Cinnamon Bread

Do you like cinnamon? Cinnamon can reduce blood sugar levels and help combat insulin resistance, which are factors to help lose weight. The fat cells in your abdomen are particularly sensitive to high insulin levels, and are very effective at storing energy – far more so that fat cells you’d find in other areas such as the thighs. Abdominal fat cells are close to your digestive organs, and there is an large network of blood vessels circulating in the abdominal area, so it’s easier for fat cells to store excess glucose there. By consuming around 2 tsp of cinnamon a day helps with glucose metabolism and natural insulin production.

Cinnamon can also...

• increase brain function and memory
• suppress the fungus associated with yeast infections and bacteria that causes urinary tract infections
• soothe the stomach
• help prevent ulcers
• reduce cholesterol levels – in particular, lowering bad cholesterol while leaving good cholesterol the same

Craving bread? Here is a way to satisfy a craving without the guilt while shrinking your waist line!

"HEALTHIFIED" CINNAMON BREAD

10 eggs, separated

1/2 cup vanilla whey protein or egg white protein
4 ounces cream cheese (or 4 egg yolks if dairy sensitive)

4-8TBS Cinnamon (depends on how much you like cinnamon!)
OPTIONAL: 3 oz softened cream cheese

Preheat the oven to 325 degrees. Separate the eggs and whip the whites until very stiff. Slowly add in the whey protein. Blend until smooth and then very gently add in the yolks OR the cream cheese (Yolks and cream cheese are optional, for flavor) (try to keep the whites fluffy). Next swirl in the cinnamon.

Grease a bread pan and pour the mixture into the pan. Bake for 40 minutes. Turn off the oven and leave the bread in to cool slowly. After an hour, take the bread out. Once totally cool, cut into 12 large slices. I love mine toasted with cream cheese! 

NUTRITIONAL COMPARISON (per slice)
Slice of Pepperidge Farm Cinnamon Bread: 110 calories, 0g fat, 3g protein, 21g carbs, 0.8g fiber (20.2g effective carbs)

"Healthified" Cinnamon bread: 90 calories, 6.9g fat, 6.3g protein, 0.6g carbs, 0g fiber, (0.6g effective carbs)

This bread also makes GREAT French Toast!

This recipe can also be used to make CINNAMON FRY BREAD.

Chicken Club Puffs

These are an awesome appetizer to make ahead for an upcoming party. I made the "puffs" a week ahead and I stored in the freezer. I also made the filling a day ahead and kept in the fridge until just before serving.

"Puffs":
3 eggs, separated
1/2 tsp cream of tartar
3 ounces Sour Cream or cream cheese
1/2 cup unflavored egg white or whey protein

Preheat oven to 375 degrees. Separate the eggs and reserve the yolks for another recipe (creme brule anyone?). In a large bowl, whip egg whites and cream of tartar until VERY stiff. Then add the whey. Using a spatula, gradually fold the sour cream into the egg white mixture, being careful not to break down the whites. Place round balls of dough onto a GREASED baking sheet (or a mini muffin tin works great). Bake at 375 degrees for 10 minutes. Keep oven shut, and leave the puffs in there for another 5 minutes or until cool. Makes 24 puffs.

Nutritional info (per puff): 21 calories, trace carbs, 0 fiber, 2.3g protein

Filling:
1 chicken breast, cooked and shredded
2 pieces nitrate free bacon
2 ounces blue cheese, crumbled
4 ounces cream cheese, softened
1/4 cup chicken broth
Celtic sea salt and pepper (to taste)

In a large bowl, mix together softened cream cheese and broth until smooth. Add in the shredded chicken, bacon pieces, blue cheese and mix until well combined. Salt and pepper to taste. Enjoy! Makes 12 servings.

NUTRITIONAL COMPARISON (per 2 puffs):
Traditional Club Puff = 240 calories, 10 carbs, 0 fiber, 10g protein
"Healthified" Club Puff = 109 calories, trace carbs, 0 fiber, 15g protein

Crab Rangoon

These are an awesome appetizer to make ahead for an upcoming party. I made the "wrappers" or "puffs" a week ahead and I stored in the freezer. I also made the filling a day ahead and kept in the fridge until just before serving.

"Wrappers" AKA "Puffs":
3 eggs, separated
1/2 tsp cream of tartar
3 ounces Sour Cream or cream cheese
1/2 cup unflavored egg white or whey protein

Preheat oven to 375 degrees. Separate the eggs and reserve the yolks for another recipe (creme brule anyone?). In a large bowl, whip egg whites and cream of tartar until VERY stiff. Then add the whey. Using a spatula, gradually fold the sour cream into the egg white mixture, being careful not to break down the whites. Place round balls of dough onto a GREASED baking sheet (or a mini muffin tin works great). Bake at 375 degrees for 10 minutes. Keep oven shut, and leave the puffs in there for another 5 minutes or until cool. Makes 24 puffs.

Nutritional info (per puff): 21 calories, trace carbs, 0 fiber, 2.3g protein

Filling:
1 clove garlic, minced
1 (8 ounce) package cream cheese
1 (6 ounce) can crabmeat, drained and flaked
2 green onions with tops, thinly sliced
1 tsp fresh ginger, finely grated
1/2 tsp wheat-free organic Tamari (soy sauce)

Combine garlic, cream cheese, crab, green onions, ginger, and Tamari sauce in a bowl. Fill into puffs. To prevent puffs from getting soggy, fill the day you plan on eating. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Crab Rangoon = 261 calories, 29.2 carbs, 1 fiber, 11.2 protein
"Healthified" Crab Rangoon = 177.5 calories, 2.1 carbs, 1 fiber, 16.8g protein

Creole "Rice"

This dish makes amazing leftovers! I made it the night ahead of time and the flavors melded together, making an awesome tasting dish.



4 cups cauliflower, into "rice"
2 links fresh Italian sausage
2 TBS butter
1 cup chopped onion
5 cloves garlic, minced
1/2 cup diced green pepper
1/2 cup diced sweet red pepper
1 (14.5 ounce) can diced tomatoes, drained
1 TBS lemon juice
1 tsp dried basil
1/2 tsp hot pepper sauce
1/2 tsp poultry seasoning
1/4 tsp chili powder
1/4 tsp pepper
1/8 tsp dried thyme
1 1/4 tsp salt, divided
1 cup diced fully cooked ham
1 cup frozen cooked small shrimp, thawed

Place cauliflower in a food processor and pulse until small pieces of "rice." In a large skillet, cook sausages. Remove sausages, reserving drippings. When cool enough to handle, cut sausages in half lengthwise, then into 1/4-in. pieces; set aside. Saute onion, garlic, cauliflower "rice" and peppers in drippings until tender, about 4 minutes. Add the next eight ingredients and 1 teaspoon salt; cook and stir for 5 minutes. Stir in ham, shrimp, parsley and sausage; mix lightly. Enjoy!

NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice =218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber

Slow Cooker Chocolate "Cup" Cakes

This is a cute and easy dessert recipe to prepare the night before and have ready to go in the AM. These can also be baked the day before. They also freeze well.

This recipe works great as a large torte if you want to bake it in a cake pan instead...but the "cup" cakes are SO cute!

7 ounces unsweetened chocolate
1 ¾ sticks salted butter
1 ¼ cup erythritol (Organic Zero)
2 TBS Stevia Glycerite
5 large eggs
1 TBS peanut flour (optional)

Grease cute coffee cups. OPTIONAL: place the butter in a saucepan and "brown" the butter (if desired…tastes way better!). Once the butter is brown (not black!), slowly add the chocolate (don't burn the chocolate). Add the sweetener. Let cool in fridge for a while. Once cool, add one egg at a time. Last add the peanut flour. Pour into greased coffee cups, and place into crockpot (filled with 1 inch of water, for a "water bath"). Cook uncovered for 4 hours on LOW. Serve with fresh whipped cream OR cream cheese frosting.

Cream Cheese frosting:
1 stick salted butter or coconut oil
8 ounces cream cheese or coconut cream
3 TBS Vanilla Almond Milk
¼ cup Organic Zero or 1 TBS Stevia Glycerite (to taste)

Brown the butter in a sauce pan (stir constantly on high heat until light golden brown – it makes such a difference!!!). Once brown add the cream cheese, almond milk, and sweetener to taste. Mix until creamy and allow to cool for at least 2 hours, it will thicken. Spread on top of coffee cup tortes and enjoy. SERVES 16

Nutritional facts per serving: 285 Calories, 5 Grams protein, 5 grams carbohydrates, 2.3 GRAMS FIBER.