C ONTENTS
Introduction..........................................................................................12
Food Substitutions For High Carb Items ..............................................19
Sweetener Conversion Chart .............................................................24
HARD TO FIND INGREDIENTS and TOOLS:...............................25
Beverages/Sauces ...................................................................................27
Triple Hot Chocolate ........................................................................28
Irish Cream .......................................................................................29
Pumpkin Latte...................................................................................29
Stir Fry Sauce ....................................................................................30
All-Natural Almond Milk ..................................................................30
Iced Chai Latte ..................................................................................31
Eggnog ..............................................................................................31
A True Eggnog ..................................................................................32
Gravy ................................................................................................33
Ginger Sauce .....................................................................................33
FAT FLUSH Seasoning:....................................................................34
Tasty Homemade Mayo ....................................................................34
Appetizers..............................................................................................35
Tortilla Chips ....................................................................................36
Crab Rangoon ...................................................................................37
Savory Party Puffs..............................................................................38
Scotch Eggs .......................................................................................39
Greek Avocado Dip ...........................................................................40
Party Aparagus...................................................................................41
Primal Poppers ..................................................................................42
Korean Barbecue Bites .......................................................................43
2 Introduction
RuEben Fritters .................................................................................44
Savory Tarts with Ginger Sauce .........................................................46
Stuffed Peppas ...................................................................................48
B-L-Teasers .......................................................................................48
Breakfasts ..............................................................................................49
Chocolate Cake Donuts ....................................................................50
Mini Filled Donuts............................................................................51
Reece's Peanut Butter Donuts ...........................................................52
Pumpkin Donuts with Pumpkin Glaze..............................................54
Eggnog French Toast.........................................................................56
Cream Cheese Danish .......................................................................57
Coconut Flour Cake Donuts .............................................................58
Dry Cereal .........................................................................................59
Protein Waffles ..................................................................................59
Peanut Flour Waffles .........................................................................60
Pumpkin Pancakes ............................................................................61
Protein Pancakes................................................................................62
Peanut Flour Pancakes.......................................................................63
Dutch Pancakes .................................................................................64
French Toast without the Bread! .......................................................65
Scrumptious Scones...........................................................................66
Breakfast HOT POCKET .................................................................67
Eggs Benedict ....................................................................................68
Eggs in a Frame .................................................................................69
Cream of "Wheat" cereal ...................................................................70
Pop Tarts...........................................................................................71
Toaster Strudels .................................................................................72
Introduction 3
Healthy Hashbrowns .........................................................................73
Breads and Baked goods ........................................................................75
Cinnamon Rolls ................................................................................76
Cinnamon Bread ...............................................................................77
Garlic Bread ......................................................................................78
French Toast Bagel ............................................................................79
Yorkshire Pudding .............................................................................80
Gingerbread ......................................................................................81
Zucchini Muffins ..............................................................................82
Rhubarb Muffins ...............................................................................83
Pumpkin Mini Muffins .....................................................................84
Cinnamon Streusel Muffins...............................................................85
Tortilla Wraps ...................................................................................86
Tortilla Chips ....................................................................................87
Croutons ...........................................................................................87
Homemade Croutons ........................................................................88
Sunflower Seed Crackers ...................................................................89
Cheddar Crackers ..............................................................................90
Townhouse Crackers .........................................................................91
Almond Crackers...............................................................................92
Mini Pretzels .....................................................................................93
Pinwheel Blue Cheese Crackers .........................................................94
"Rye" Bread.......................................................................................95
Zucchini Coconut Bread ...................................................................96
Turtle Bread and Spinach Dip...........................................................97
Baby "Corn" Bread............................................................................98
Soups ..................................................................................................100
4 Introduction
Cauliflower soup with cauliflower beignets ......................................101
Clam Chowder in a "Bread" Bowl ...................................................103
Chicken Wild "Rice" Soup ..............................................................105
Crab Bisque .....................................................................................106
Baked "Potato" Soup .......................................................................107
French Onion Soup.........................................................................108
Chicken "Noodle" Soup ..................................................................109
Broccoli Cheese Soup ......................................................................110
Ratatouille (Fresh from the Garden Soup) .......................................111
Spicy Chayote Soup.........................................................................113
Salads, Vegetables and Side Dishes ......................................................114
Cauliflower Gratin: 2 Ways .............................................................115
Daikon Chips ..................................................................................116
Eggplant Chips ................................................................................117
"Breadsticks" with Marinara ............................................................118
Cheesy Breadsticks ..........................................................................119
Eggplant French Fries ......................................................................120
Coconut Encrusted Chicken Salad ..................................................121
Green Bean Sushi ............................................................................122
Scalloped "Potatoes" ........................................................................123
Corn Bread Stuffing ........................................................................124
Chayote Squash ...............................................................................125
"Potato" Cakes with Peanut Sauce...................................................125
Broccoli Cauliflower Salad...............................................................127
Buttered Baby Corn ........................................................................127
.................................................................128
Turkey-and-Swiss Cups ...................................................................129
Introduction 5
Seafood Salad ..................................................................................130
Coconut & Curry Broccoli ..............................................................131
Sweet "Potato" Casserole .................................................................132
Turnip Gratin .................................................................................133
Brussel Sprout with Pancetta ...........................................................134
Shredded Brussel Sprouts ................................................................135
Cucumber "BLT" ............................................................................136
.............................................................................137
.................................................................................138
Bacon Carolina "Rice" .....................................................................139
Pesto-Rice Stuffing ..........................................................................140
Creamy Pumpkin "Risotto".............................................................141
Baked Cheese "Grits" ......................................................................142
Fried Green Tomatoes .....................................................................143
Green Beans with Basil ....................................................................144
Crunchy Top "Faux"tatoes ..............................................................145
Faux-tato Salad ................................................................................146
Bacon, Egg, Avocado and Tomato Salad .........................................147
California Salad ...............................................................................147
Twice-Baked Cauliflower ................................................................148
Asian ...................................................................................................151
Thai Peanut "Noodles"....................................................................151
Teriyaki Sauce and Shrimp Fried "Rice"..........................................152
Chicken Lo Mein ............................................................................153
Easy Shrimp Stir Fry........................................................................154
Sushi Rolls.......................................................................................155
American.............................................................................................156
6 Introduction
Open-Faced Provolone Chicken "Sandwich"...................................156
Buffalo Chicken & Blue Cheese Mash.............................................157
Corndogs.........................................................................................158
Shrimp with Lemon "Rice" and Crispy Basil ...................................159
"Macaroni" and Cheese ...................................................................161
Shrimp Dinner ................................................................................162
Pork and Cabbage Rolls...................................................................163
Beef Stroganoff with Cabbage Noodles............................................164
Roasted Chicken and Pecan Rice .....................................................165
Braised Beef with Coconut Risotto ..................................................167
Sesame Fish Sticks ...........................................................................169
Crockpot Philly Cheese Peppers ......................................................170
Beef-a-Roni .....................................................................................171
Meatloaf Cordon Bleu .....................................................................172
Shrimp Stuffed Eggplant .................................................................173
Chicken Wings with Blue Cheese Dressing .....................................174
Potluck "Rice" Casserole .................................................................175
Chili Lime Chicken Kabobs on "RICE" ..........................................176
Shepard's Pie ...................................................................................177
Leftover Turkey Tetrazzini ..............................................................179
Creole "Rice"...................................................................................180
Rolled Turkey Loaf and Green Beans ..............................................181
Hamburger Helper ..........................................................................183
Italian..................................................................................................184
"Risotto" with Brie and Almonds ....................................................184
Risotto.............................................................................................185
Thin and Crispy Pizza Crust............................................................186
Introduction 7
Deep Dish Pizza! .............................................................................187
BBQ Chicken Lasagna.....................................................................188
Portabella Pizza................................................................................189
Bean Sprout Pasta............................................................................190
Summer Squash Pasta & Simple Tomato Sauce ..............................191
Easy Pizza Casserole.........................................................................192
Fettuccine with Tomato-Basil Sauce ................................................193
Eggplant Parmesan ..........................................................................194
Cannelloni.......................................................................................195
Calzones! .........................................................................................197
Zucchini Alfredo .............................................................................198
Ricotta gnocchi................................................................................199
A ligher Gnocchi .............................................................................200
Lasagna Cupcakes............................................................................201
Easy Chicken sausage Pasta..............................................................202
Cabbage Lasagna .............................................................................203
White Lasagna .................................................................................205
Pizz-A-Roni .....................................................................................206
Garden Spaghetti.............................................................................207
Spaghetti and Meatballs...................................................................208
Mexican ..............................................................................................209
Chicken Enchiladas .........................................................................209
Taco Pizza on a HEALTHY crust....................................................210
Mexican CHicken Casserole ............................................................211
Other ..................................................................................................212
Southwestern "Tabbouleh" ..............................................................212
Healthy Kids Recipes ..........................................................................213
8 Introduction
Teddy Grahams ...............................................................................214
Cheesy Dehydrated Popcorn ...........................................................215
Crispy Cauliflower Popcorn ............................................................216
Peanut Butter "Rice" Crispy Treats .................................................216
Granola Bars....................................................................................217
Chocolate "Pudding".......................................................................218
Frozen yogurt lollipops ....................................................................219
Sticks and Dip .................................................................................220
.........................................................................221
Blueberry Beauty .............................................................................222
Red, White and Blueberry Sundaes .................................................222
Animal Crackers ..............................................................................223
Mock Applesauce ............................................................................224
No Bake Protein Balls......................................................................224
Dinosaur Droppings........................................................................225
No-Bake Chocolate Coconut Energy Bars .......................................226
............................................................................227
Graham Crackers.............................................................................228
Desserts, Snacks and Drinks ................................................................229
Cinnabun Cookies...........................................................................230
Protein Pecan Sandies......................................................................231
Little Debbie Oatmeal Creme Pies ..................................................232
Yummy Peanut Butter Cookies .......................................................233
Nutella ............................................................................................234
Almond Cookies..............................................................................235
Nutter Butters .................................................................................236
Oreo's and Milk ..............................................................................237
Introduction 9
Fudge Ecstasies ................................................................................238
Pecan Macaroons.............................................................................239
Chocolate Raspberry French Macaroons..........................................240
Chocolate Chip Cookies..................................................................241
Peanut Blossoms ..............................................................................242
Gingerbread Cookies .......................................................................243
White Chocolate Snowflake Cookies ...............................................244
Christmas Cookie Cut Outs ............................................................245
Creme de Pirouline..........................................................................246
White Chocolate Macadamia Biscotti..............................................247
Brownie Biscotti ..............................................................................248
Easy Almond Joys ............................................................................249
EASY Chocolate Peanut Butter Fudge .............................................249
Buck-Eye-Balls ................................................................................250
Peppermint Patties ..........................................................................251
Almond Bark ...................................................................................252
Chocolate Covered Cherries ............................................................253
Chocolate Eclair Dessert ..................................................................254
Strawberry Cupcakes .......................................................................255
Caramel Cream Puffs ......................................................................256
Hostess Little Debbies .....................................................................258
Homemade Ho-Hos........................................................................260
Twinkies..........................................................................................262
45 calorie Chocolate Pudding ..........................................................263
Peanut Butter Cup Cupcakes...........................................................264
Coconut Strawberry Pops ................................................................265
Fudge-Cicles....................................................................................265
10
Introduction
Ice Cream Sandwiches .....................................................................266
Strawberry Cheesecake Pops ............................................................267
Chocolate Zucchini Brownies..........................................................268
Flour-less Chocolate Tiramisu Torte ...............................................269
Flour-less Chocolate Torte ..............................................................270
Chocolate Lava Cakes......................................................................271
Pecan Spice Cake with Cream Cheese Frosting ...............................272
Cannoli ...........................................................................................274
Creme Brulee ..................................................................................275
Vanilla Bean Cheesecake .................................................................276
Peanut Butter Cup Cheesecake ........................................................277
Ice Cream Cone ..............................................................................278
Boston Cream Cheesecake ...............................................................279
Pumpkin Swirl Cheesecake ..............................................................281
Pumpkin Pie....................................................................................282
Bûche de Noël.................................................................................283
Angel Food Cake .............................................................................284
Extreme Chocolate Birthday Cake ...................................................285
................................................................................286
Floating Islands ...............................................................................287
Coconut Cream Pie .........................................................................288
German Chocolate Cake .................................................................289
Rhubarb Bread Pudding ..................................................................290
Boston Cream Pie............................................................................291
Creamy Rhubarb Pie .......................................................................292
Rhubarb Crisp .................................................................................293
Zucchini Crisp ................................................................................294
Introduction 11
C R E AM O F " WHEAT" CER EAL
¾ cup of warm unsweetened vanilla or chocolate almond milk
2 to 4 TBS freshly ground flaxseeds (or more for a thicker "cereal")
1 scoop vanilla or chocolate whey protein (Jay Robb)
1 TBS vanilla extract
1 drop of stevia glycerite
½ tsp of nutmeg
½ tsp cinnamon
Optional: coconut flakes, nuts or peanut butter
Thicker Option: add 1/4 tsp of guar gum or xanthan gum (thickeners)
Combine warm milk, flax, whey, vanilla, stevia, cinnamon and nutmeg
(and other toppings) in a bowl. Stir well and let sit for a few minutes
Serves 1.
NUTRITIONAL COMPARISON (per serving):
Traditional Cream of Wheat with Skim Milk = 230 calories, 39.6 carbs,
1.3 fiber, 12 protein
5g carbs, 4g fiber, 29g
protein
70
Breakfasts
S W E ET " POTATO" CASS EROL E
3 cups mashed cauliflower
1 cup pumpkin (or more...if you want a deeper color)
1/4 cup Truvia (or erythritol and 1/4 tsp stevia glycerite)
-Or you could use
pancake syrup
2 eggs, beaten
1/2 cup almond milk
1/2 tsp Celtic sea salt
1/3 cup butter, melted
1 tsp vanilla extract
Topping:
1/2 cup Truvia (or erythritol and 1/4 tsp stevia glycerite)
1/2 cup almond flour or almond meal
1/3 cup butter, melted
1 cup chopped pecans
Place cauliflower florets in a steamer basket over boiling water, cover and
steam until very tender, 12 to 15 minutes. Place the cooked cauliflower
in a food processor and blend until very smooth. In a mixing bowl,
combine the cauliflower, pumpkin, Truvia, eggs, almond milk, salt, 1/3
cup butter and vanilla. Mix together and pour into a greased 13x9 inch
baking dish. To prepare the topping, combine the Truvia, almond flour,
1/3 cup melted butter and pecans. Mix together and crumble over "sweet
potato" mixture. Bake uncovered at 350 degrees F (175 degrees C) for 35
to 45 minutes. Serves 10
NUTRITIONAL COMPARISON (per serving):
Traditional Sweet Potato Casserole = 407 calories, 68.6 carbs, 2g fiber
"Healthified" Casserole = 190 calories, 5.3 carbs, 2.5 fiber
132 Salads, Vegetables and Side Dishes
P I Z Z -A-RON I
3 cup eggplant, cut into cubes
4 links (Bolinski's) organic pre-cooked Chicken Sausage
1 package nitrate-free pepperoni
1 medium onion, diced
1/2 green pepper, diced
1 cup mushrooms, sliced
Pinch of Celtic sea salt & pepper
1 clove of garlic, minced (optional)
4 cups No-Sugar Marinara sauce
Preheat oven to 350 degrees F. Peel and cube
the eggplant into 1/2 inch squares. Place in a
skillet with marinara, onion, pepper,
mushrooms and garlic. Simmer for 10 minutes or until the eggplant is
soft. Slice the chicken sausage into ¼ inch cubes. In a casserole dish, layer
the eggplant mixture, sliced sausage and pepperoni. Add salt, pepper and
spices to your liking. Top with cheese and bake for 20 minutes. Enjoy!
NUTRITIONAL COMPARISON:
1 cup noodles = 246 calories, 46 carbs, 5g fiber
1 cup eggplant = 20 calories, 5 carbs, 3g fiber
206 Italian