Breakfast Quinoa Pudding

Ingredients:

• 1/2 cup quinoa
• 1 cup water
• 1/4 cup milk
• 1 Tbsp honey
• 1/4 tsp cinnamon
• 1/4 tsp vanilla
• 1/2 Tbsp butter

Directions:
Rinse quinoa under cool water. Heat quinoa and water in a medium saucepan to a boil. Reduce heat, cover and simmer for 10-15 minutes until soft. Stir in remaining ingredients.


Makes about 2 servings

Nutrients Per Serving:
Calories: 222
Protein: 6.7 g
Fat: 6 g
Carbohydrate: 36 g
Fiber: 3 g
Sodium: 41 mg
Potassium: 252 mg

Turkey Taco Chili

Ingredients:

• 1 Tbsp olive oil
• 3 stalks celery, diced
• 1 large onion, diced
• 2 cloves garlic, minced
• 2 lbs ground turkey
• 2- 14 ounce cans of kidney beans drained and rinsed
• 1- 28 ounce can crushed tomatoes
• 1- 16 ounce jar of salsa
• 1- 8 ounce can of tomato paste
• 2 cups frozen corn
• 1 package taco seasoning (or homemade)
• 1 Tbsp cumin
• 1 Tbsp chili powder

Directions:
1. heat olive oil in large soup pot over medium-high heat. Add the celery and onion and cook until just tender and fragrant, about 5 minutes. Add the garlic and ground turkey. Cook until turkey is browned, about 5 more minutes. Do not drain.
2. Add in the kidney beans, crushed tomatoes, salsa, tomato paste, corn, taco seasoning, cumin, and chili powder. Bring to a boil, reduce heat and simmer for 30-45 minutes, or until thick and bubbly. Serve.


* can also be cooked in a crock pot. Just toss everything in and cook on low for 6-8 hours or high for 4-6 hours, making sure to stir it a few times.


Makes about 8 servings


Nutrients per serving:
Calories: 207
Protein: 11 g
Fat: 5.4 g
Carbohydrate: 31 g
Fiber: 7 g
Sodium: 374 mg
Potassium: 633 mg


Recipe source: http://backtoherroots.com/2014/09/19/turkey-taco-chili/

Homemade Taco Seasoning

Ingredients:

• 1 Tbsp chili powder
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/8-1/4 tsp red pepper flakes
• 1/4 tsp oregano
• 1/2 tsp paprika
• 2 tsp cumin
• 1 tsp salt
• 1 tsp black pepper

Mix all ingredients together

Strawberry Cupcakes

Ingredients:

• 1/2 cup coconut flour
• 1/4 tsp sea salt
• 1/2 tsp baking soda
• 5 eggs
• 1/2 cup honey
• 1 Tbsp vanilla extract
• 1/2 cup finely chopped strawberries

Directions:

1. In a food processor, pulse together coconut flour, salt, and baking soda
2. Pulse in eggs, honey, and vanilla until thoroughly combined
3. Remove blade from food processor, stir in strawberries by hand
4. Line a muffin pan with paper liners and scoop ¼ cup batter into each
5. Bake at 350° for 24-26 minutes
6. Cool and serve

Makes 9 cupcakes


Nutrients per cupcake:
Calories: 99
Protein: 3.2 g
Fat: 2.5 g
Carbohydrate: 16.5 g
Sodium: 157 mg
Potassium: 57 mg


recipe source: www.elanaspantry.com

Lemon Basil Cookies

Ingredients:

• 2 cups blanched almond flour
• 1/4 tsp celtic sea salt
• 1/4 tsp baking soda
• 1/4 cup coconut butter
• 1/4 cup honey
• 1 Tbsp chopped fresh basil
• 1 tsp lemon zest

Directions

1. Combine almond flour, salt, and baking soda in a food processor. 

2. Pulse in coconut butter, basil, and lemon zest.

3. Scoop dough one level tablespoon at a time into a parchment paper lined baking sheet.

4. Press balls of dough down to flatten.

5. Bake at 350 F for 6-10 minutes.

6. Cool for 2 hours.

Makes 18 cookies

Nutrients Per Cookie

Calories: 84

Protein: 3 g

Fat: 6.7 g

Carbohydrate: 3 g

Fiber: 1.3 g

Sodium: 106 mg

Potassium: 40 mg

recipe source: http://elanaspantry.com/lemon-basil-cookies/

Carrot Cake Cupcakes

Ingredients:

• 1 1/2 cups blanched almond flour
• 1/2 tsp celtic sea salt
• 1/2 tsp baking soda
• 1/2 Tbsp ground cinnamon
• 3 eggs
• 2 Tbsp grapeseed oil or palm shortening (can also substitute another kind of fat)
• 1/4 cup agave nectar or honey (or other sweetener)
• 1 1/2 cups carrots, grated
• 1/2 cup pecans, chopped

Directions:

1. In a large bowl, combine almond flour, salt, baking soda, and cinnamon.

2. In a separate bowl, mix together eggs, oil, and agave.

3. Stir carrots and pecans into wet ingredients.

4. Stir wet ingredients into dry.

5. Scoop a heaping 1/4 cup batter into a paper lined muffin pan.

6. Bake at 325 F for 18-22 min.

7. Cool to room temperature and spread with frosting if desired.

Makes about 10 cupcakes

Nutrients Per Cupcake (without frosting)

Calories: 151

Protein: 5.4 g

Fat: 12 g

Carbohydrate: 5.6 g

Fiber: 2.4 g

Sodium: 192 mg

Potassium:72 mg

Cream Cheese Frosting:

Ingredients:

• 4 ounces cream cheese, softened to room temperature
• 3 Tbsp honey
• 3 Tbsp heavy cream

Directions:

1. combine cream cheese and honey in a medium bowl until well blended. 

2. Whip in heavy cream until frosting is nice and thick.

3. Spread over cupcakes. 

recipe source: http://elanaspantry.com/carrot-cake-cupcakes/

Choclate Chia Pudding Cups

*Good for after phase 5 when chia can be added back into diet.


Ingredients:

• 3 cups milk (cows, almond, coconut, rice, soy, hemp...)
• 1/2 cup chia seeds
• 1/3 cup honey or maple syrup
• 1/4 cup unsweetened cocoa powder
• Pinch of salt

Directions
     1. Whisk together all ingredients until well combined. Refrigerate pudding until thick- about 3 hours.
     2. Stir the mixture well, then spoon the pudding into individual serving cups. Cover and chill in fridge until ready to eat.


Makes 12 pudding cups (4 ounces each)


Nutrients per serving (using cows milk):
Calories: 83
Protein: 3.4 g
Fat: 3.2 g
Carbohydrate: 14 g
Fiber: 2.3 g
Sodium: 41 mg
Potassium: 100 mg