Gather all ingredients and equipment.
Place all ingredients in a medium sized bowl and mix together.
Allow salsa to set in refrigerator for an hour or overnight and serve.
Protein per recipe: 2.5g – Protein per serving: .31g
Phe per recipe: 124.5mg – Phe per serving: 15.5mg
Peel and dice potatoes and parsnips. They should be uniform in size in order to cook evenly, about a 1/4″ cube. Add cold water to cover and bring to boil. Cook until tender, about 5-7 minutes. Drain, then dry on a towel lined baking sheet or plate.
While waiting for potatoes and parsnips to cook, dice the onion, bell pepper, and carrot. These should be smaller than the potatoes and parsnips.
Heat oil in large sauté pan over medium heat. Add onions, bell pepper, and carrot. Cook until tender and slightly browned, about 4-6 minutes. Mince the thyme and garlic.
Add potatoes and parsnips to pan and cook until golden brown, about 7-10 minutes. Do not stir too often, or the hash will not brown. Allow it to cook in the pan and form a golden ‘crust’ before stirring. Add the garlic, thyme, smoked paprika, crushed red pepper, and salt. Cook until the garlic is aromatic, about 1-2 minutes.
Serve immediately.
Protein per recipe: 9.65g – Protein per serving: 1.6g
Phe per recipe: 453mg – Phe per serving: 75.5mg
Gather all ingredients and equipment.
Preheat oven to 425°F (220°C).
Slice sweet potatoes into long, thin sticks, about 1/4-inch wide. Try to keep all of the cuts around the same size to ensure that they cook evenly – if they’re too big they will be undercooked, if they are too small they will burn.
In a large bowl, toss the sweet potatoes with the olive oil, salt, and black pepper.
Line a baking sheet with foil and spray the foil with olive oil spray. Place the sweet potato fries onto the baking sheet, being careful that they are not touching each other.
Bake for 15 minutes. Then remove the pan from the oven and take the time to flip each fry with a spatula. Again, make sure they are not touching and place back in the oven. Bake for an additional 10-15 minutes, until the fries are crispy and beginning to brown on the tips.
In a medium sized pot, bring water, milk, and salt to a boil.
Add the grits and whisk to combine. Decrease the heat to low and cover the pot with a lid. Whisk occasionally to avoid lumps. Cook until creamy, about 20-25 minutes, adding more water as necessary to prevent grits from getting too thick.
Once creamy, remove the pot from the heat and mix in the cheese. Serve warm. If not serving immediately, you may need to add more liquid. Grits will continue to thicken as they sit.
Season the shrimp with 1/16 tsp of salt, black pepper, and Creole seasoning.
Heat a large skillet over medium-high heat and add 2 teaspoons of oil. Once hot, add the shrimp and cook, stirring often, until they just turn pink, about 3-4 minutes. Transfer the shrimp to a bowl – they will finish cooking later in the sauce.
Heat the remaining 2 teaspoons of oil in the same skillet and add the green onions, bell pepper, and garlic. Season the vegetables with 1/16 tsp of salt and cook until softened, about 4-5 minutes.
Add the flour or cornstarch. Cook for 1 minute, then add the stock and simmer until the sauce thickens slightly, about 1-2 minutes. Stir in the lemon juice.
Add the shrimp back to the pan and stir to combine. Cook another 2-3 minutes, until the shrimp are cooked through (the centers should be completely opaque).
Serve 4 ounces shrimp over 3/4 cup grits. Garnish with lemon zest.
Gather all ingredients and equipment.
For the Avocado Spread:
In a small mixing bowl, mash the avocado with a fork.
Add the lime juice, garlic powder, salt, and pepper, and mix to combine. Set aside.
For the Sandwich:
If desired, toast the bread.
Thinly slice the chicken.
Spread 2 Tbsp avocado spread onto each of 4 pieces of bread.
Build 4 sandwiches by layering the cucumber onto the avocado-topped bread, followed by the chicken, spinach, and then topping with another piece of bread.
(Note: Yuca is also known as Cassava and may be labeled as such at your local grocery store. They are the same ingredient.)
Gather all ingredients and equipment.
Preheat oven to 425°F (220°C).
Wash and peel the yuca. Cut into 1/4″ sticks.
Place yuca in a medium pot and cover with cold water. Turn heat to medium-high and bring to boil. Boil for 12-15 minutes or until fork tender.
Drain, and let the yuca dry out slightly while making the spice mix.
Mix chili powder, garlic powder, onion powder, cumin, salt, and pepper in a medium sized bowl. Add yucca and olive oil. Toss until evenly coated.
Arrange yuca on a parchment lined baking sheet and bake in 425 degree oven for 15-20 minutes until browned and crisp.
Serve hot.
Protein per recipe: 4.62g – Protein per serving: 1.54g
Phe per recipe: 146mg – Phe per serving: 48.6mg
Gather all ingredients and equipment.
Preheat oven to 325°F (165°C).
In a medium bowl, add all dry ingredients: flour, oat flour, vanilla protein powder, baking powder, baking soda, salt, cinnamon, nutmeg. Mix to incorporate.
Using a paddle attachment on a stand mixer, cream the butter and Swerve on medium speed for about 2-3 minutes or until mixture becomes light and fluffy and an off-white color.
Add eggs one at a time, completely incorporating into butter mixture before adding the second egg.
Add milk, vanilla and applesauce. Mix until just combined.
Add dry ingredients to the wet batter.
Scoop 1 oz or 2 Tbsp of batter into a greased lined mini-muffin tin. Each cups should be 2/3 – 3/4 full.
Bake for 10-15 minutes or until a toothpick comes out clean.
Chef’s Note: If you can’t find oat flour, blend oats in food processor or blender until they become a flour like consistency.
Add all ingredients to a blender.
Blend until smooth.
Serve immediately.
Place the kale in a large bowl. Massage the kale with your hands for 1-2 minutes to soften it. It should turn a dark green color.
Top kale with sunflower seeds, red onion, radishes, and strawberries.
Before serving, toss with 1/3 cup of the dressing.
Preheat grill to medium-high heat.
Place each 1/2 peach on grill, flesh side down, for 3 minutes, or until slightly charred. Flip and grill skin side about 1 minute.
Serve 1/2 peach, warm, with 2 tablespoons of yogurt whipped cream.
