Healthy Meatballs

My daughters LOVE meatballs like nobody's business.  They will order spaghetti and meatballs when ever they can (at least my youngest does.)  I found this recipe on a Ideal Protein Facebook group (Janeva Eickhoff's Ideal Protein recipes).  I want to make them for my youngest but not tell her that they are healthy and see what she thinks.  Only after  she goes for seconds will I inform her of the cauliflower content.  Bahahahahah - its a mother's dream come true!! 

Janeva's original recipe was for Buffalo Chicken Meatballs and they were fantastic. These are the larger size meatball.   I used the largest size Pampered Chef scoop to make these.  It made 14 meatballs.  On IP that's 7 per serving.  I could only eat 4-5 before I was stuffed!  I used Greek yogurt to cool them down a little.  The buffalo sauce was at the top end of my heat tolerance index.  To make these, just replace the marinara in the recipe below with Franks Buffalo wing sauce and you're good to go.

I also made them for spaghetti so I am putting that recipe out here.  For these, I used the smallest Pampered Chef scoop.  It made a whopping 32 meatballs 

I served them with a homemade marinara and whole wheat pasta.  You could easily use zoodles with this for a Phase 1 friendly dish.

Healthy Meatballs (adapted from Janeva Eickhoff)
Ingredients:
Meatballs
1 lb. ground chicken or turkey
2 C. cauliflower florets
½ C. grated zucchini
½ C. chopped green onion
1 tsp. garlic powder
1 tsp. onion powder
1 ¼  tsp. sea salt
1/3 C. egg whites ( I used 1 whole egg in place of the egg whites)
Olive oil cooking spray

Homemade marinara
1 28 oz can crushed tomatoes
1 T parsley
1 T stevia
1 tsp basil
1 tsp marjoram
1 tsp oregano

Directions:
1.  Preheat oven to 350 degrees.

2.  Mix all marinara ingredients in a sauce pan and bring to a boil.  Reduce heat to low and simmer until needed for meatballs
3.  Place cauliflower, green onions and zucchini in a food processor and pulse to a riced consistency.
4.  In a large bowl combine chicken, riced veggie mixture, garlic powder, onion powder, sea salt and egg whites.  Mix together gently.  Do not over mix.
5.  Spray a baking sheet with olive oil cooking spray.  Scoop meat mixture (about 2 T. for large  meatballs, or 1 T for smaller ones) and gently roll portions between palms to form a smooth ball.  Place on olive oil sprayed baking sheet.
6.  Bake meatballs for 20 minutes.  Remove meatballs from oven.
7.  Pour some of the marinara sauce in a bowl and transfer meatballs to the bowl; toss to coat. Let the meatballs sit in the sauce while you raise the oven temperature to 450 degrees.
8.  Drain the moisture and wipe the grease from the baking sheet.  Apply a fresh coat of olive oil cooking spray.
9.  When oven has reached 450 degrees, give meatballs another toss in the bowl, transfer meatballs and sauce to the baking sheet and bake on the top rack of the oven for 15 - 20 minutes.

10.  When finished cooking, toss in the remaining marinara and serve over pasta or zoodles

Whey Protein Blueberry Muffins

I was out perusing the interwebs for recipes that use liquid whey.  I have usually about a quart of whey left over from making yogurt and I always hate throwing it out, but never knew what to do with it.

Search success!!! I found this blueberry muffin recipe on the King Arthur Flour website.  They had a list of several things that you could make with whey, and some ideas for using it as a substitute.  Turns out you can generally use whey in place of buttermilk in recipes.  So much fun!!  I plan on checking some of the others out, but for now, enjoy the muffins

Here is the recipe for you convenience.

Liquid Whey Blueberry Muffins
Ingredients:
2 1/4 cups King Arthur White Whole Wheat Flour or Premium Whole Wheat Flour
1 cup brown sugar
3/4 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon, optional
1 cup blueberries, fresh or frozen
1 teaspoon vanilla extract
1/3 cup vegetable oil
1 1/2 cups buttermilk or plain (not Greek) yogurt; or 1 1/4 cups liquid whey*
cinnamon-sugar or coarse white sparkling sugar for topping, optional

*The liquid drained from plain yogurt when you make thick, Greek-style yogurt.

Directions:
1) Preheat the oven to 400°F. Lightly grease the cups of a standard muffin pan; or line with paper baking cups, and grease the paper cups.

2) Whisk together all of the dry ingredients, including the blueberries.

3) In a separate bowl, whisk together the vanilla, vegetable oil, and buttermilk or whey.

4) Pour the liquid ingredients into the dry ingredients, stirring just to combine.

5) Spoon the batter into the prepared muffin cups, filling them nearly full. A slightly heaped muffin scoop of batter is the right amount.

6) Sprinkle the tops of the muffins with coarse sparkling sugar or cinnamon sugar, if desired.

7) Bake the muffins for 18 to 20 minutes, until a toothpick inserted into the middle of one of the center muffins comes out clean.

8) Remove the muffins from the oven, and after 5 minutes (or when they're cool enough to handle) transfer them to a rack to cool. Serve warm, or at room temperature. Store leftovers loosely wrapped at room temperature.


Yield: 12 muffins.

Wildtree: Cauliflower Scampi

I'm always looking for side dishes. And for me if they use vegetables that's even better..  While I find that I like veg a whole way lot more than I ever used to, I still get stuck in a rut more often with them than anything else.

I had a head of cauliflower that I needed to use up and I didn't really know what to do with it.  We were having garlic something for dinner that night so i thought instead of doing the standard Cauliflower mash, I try something different.  Something new.  :)  And that's how Cauliflower Scampi was born

Yummmm

Cauliflower Scampi
Ingredients
1 head cauliflower, chopped
2 T Wildtree roasted garlic grapeseed oil
2 T Wildtree Scampi blend

Directions
Toss all ingredients together.  Put in a roasting pan and roast at 375 degrees for about 45 minutes.

That's it.  That's all there is too it.  I like tasty.  I like easy.  Tasty and easy together is a Win-Win in the kitchen as far as I'm concerned

Enjoy!

Going off script - lamb stew

So I posted about my freezer meal workshop and signing up with Wildtree last time.   I'm still working my way through the meals we made at the workshop.  I pulled out the lamb this weekend.  It was marinating in Greek spices, lemon juice and grapeseed oil.  It was supposed to be for kabobs.  But it got chilly over the weekend and we hadn't gotten the grill out yet.  I didn't really feel kabobs either.  So I went off script and made lamb stew.  I used the lamb, chopped some carrots, parsnips and turnips.  I wanted potatoes but didn't want the carb dose so I subbed in the turnips and hoped they would be a good substitute.  I also added a can of diced tomatoes, a small can of tomato paste and about 2 c of unsalted chicken stock.  Stirred it up, turned the crock pot on high for 4 hours and waited to see what would emerge.

Look at that scrumptiosness!  It was fabulous!  The lamb was so tender that you could cut it with a spoon.  Maybe that's how lamb is supposed to be.  I haven't had it in a while, but I don't remember it being that soft.  The Greek seasoning from Wildtree was a nice light but balanced flavor.  Really, really good.  Definitely a keeper!!

Greek Stew
2 lb lamb or beef, cut in about 1" cubes
2 tsp Wildtree Natural Grapeseed oil
2 tsp Wildtree Opa! Greek seasoning blend
1/2 Tbsp lemon juice.

5-6 carrots, peeled and chopped
3-4 parsnips, peeled and chopped
2 medium turnips, peeled and diced
2 c chicken or beef stock
1 can diced tomatoes
1 can tomato paste

Mix first 4 ingredients in a gallon sized ziploc bag.  Allow to marinate at least 4 hours.  This can also be placed in the freezer and thawed out when you want to make the stew.

Add meat with marinade and rest of ingredients to a crock pot.  Salt and pepper to taste.  Stir it all up to combine  Sprinkle more Opa! Greek seasoning over the mixture in the crock pot if desired (I added about 1 T more)   Cook on high for 4 hours (or low for 8 hrs.  I cooked on high so can vouch for that method).

About a half hour before its done mix cornstarch with water and add to the stew to thicken to desired thickness.  I like my stews thick and hearty so I added about 2-3 Tbsp cornstarch mixed with maybe 1/4 c water.  But that is up to you and the consistency you like in your stews.

Once its done cooking, let it cool a bit then eat up.  You could serve this with a nice crusty bread, over rice (or cauliflower rice for even more veg) or just straight up in a bowl like we had it.

Enjoy!!

Do you Wildtree?

Do you even know what Wildtree is?

Wildtree is a company that sells organic spice blends, oils and also mixes and marinades,  I recently found out about them at a freezer meal workshop.  The workshop was put on by my IP coach, Lindsay.  We made 10 meals (enough to feed 5-6 people each) in about an hour.  With only about 1-2 hours of pre-workshop prep, thats not bad.

There they are - all 10 of them.  It will actually be about 20 for the hubs and I since we'd only eat half at a time most of the time.  

While these took a lot of the stress out of menu planning, these were really good meals too.  And fairly economical.

So I signed up ...now Im a Wildtree Rep too :)

My starter kit came today and I used some of the products to make dinner tonight

One of the meals we made in freezer meal workshop was a herb marinaded white fish.  I used swai fillets and we added grape seed oil and a lemon rosemary spice blend.  In my starter kit I got Zesty lemon grape seed oil so I used that on the roasted asparagus and also to pan fry the fish.

It was delicious!!!

If you want more information about Wildtree check out my website: www.mywildtree.com/MaureenVieth

Peanut Butter Cups from Team Beach Body

Sweets are my downfall.  In more ways than 1.   Its what I tend to crave and if I overindulge its what will make me sicker than a dog!  So when I can find a recipe that curbs my sweet tooth and is at least marginally more healthy, I'm all about that.

I was out perusing the Team Beach Body website and looking at recipes when I found this one for peanut butter cups.  Secret ingredient: pumpkin.  You read that right.  Pumpkin.  So a little veg hidden in the sweet treat.  I was skeptical but willing to try them.  I am SO glad I did!

I did change a couple of things, mostly in the prep.  I used PB2 (hazelnut and chocolate mixed) instead of natural peanut butter.  I used the same  amounts and that is reflected in the recipe below and nutrition information.

I also used my Pampered Chef tart shaper to make the cups out of the pumpkin mixture with a little plastic wrap over the pan.  This worked great to make a "cup" that I filled with PB2 and covered with chocolate.

Here they are filled with PB2

 

And here they are after being in the freezer for about an hour

Here is the original recipe from TBB: Peanut Buter Cups

Here's is my slightly modified version

Ingredients:
¼ cup dark chocolate morsels
2 scoops Chocolate Shakeology (or protein whey powder)
1 Tbsp. flax meal
½ cup pumpkin puree
2 TBSP Chocolate PB2
2 TBSP Hazelnut PB2
2 TBSP water

 Preparation:

1. Mix PB2 with 2 TBSP of water and set aside
2. Prepare twelve mini muffin cups by lining with muffin papers.
3. Place morsels in microwave-safe container. Microwave on 50% power for 30 seconds; stir; microwave for an additional 30 to 45 seconds or until just melted. Do not overcook. Set aside.
4. Place Shakeology,flax meal, and pumpkin in a food processor. Pulse until it forms a dough.
5. Divide dough into 12 small balls; place each ball in a muffin cup. Press dough down into a flat disk with a depression in the middle. (I covered my mini muffin pan with plastic wrap and used a tart shaper to make spread the dough around).  Place ½ tsp. prepared PB2 in each depression.
6. Drizzle 1/2 tsp melted morsels evenly over each peanut butter cup; spread to create a thin chocolate layer on top.
7. Freeze for 30 minutes, or until chocolate hardens.

Nutritional Information (per serving):
Calories: 63
Fat: 2
Carbs: 7 (net: 5)
Fiber: 2
Protein: 4

Slow Cooker Cassoulet from 12Tomatoes

I like casseroles and crock pot meals for their simplicity.  When I made cassoulet (a french peasant dish) in a cooking class it was kind of a lot of work.  This version is much, much simpler and very tasty.  Since I've never had cassoulet in France, I can not attest to its authenticity, but it was really good none-the-less.



You can find the original recipe here on the 12Tomatoes website.

I copied it below with the changes I made (mostly adding more meat :) )

Slow Cooker Cassoulet

Serves 6-8

Ingredients

• 6 sweet Italian sausage links, skins pierced all over with a fork
• 1 pound lean boneless pork tenderloin roast, fat trimmed, cubed
• 2 (15 oz.) cans cannellini beans (or your choice white beans), drained
• 1 (14.5 oz.) can diced tomatoes, drained
• 3 large cloves garlic, minced
• 1 large white onion, chopped
• 1 bay leaf
• 1/4 cup parmesan cheese, grated
• 2 sprigs fresh rosemary
• 1 teaspoon dried thyme
• kosher salt and freshly ground pepper, to taste

Directions

1. In a large skillet over medium-high heat, cook sausage until browned on all sides, then cut into small rounds and transfer to slow cooker.
2. Add chopped onion to skillet and sauté for 5 minutes, or until tender. Add garlic and cook for another 1-2 minutes, or until toasted.
3. Transfer to slow cooker and season with salt, pepper. Add bay leaf, rosemary and thyme.
4. Place cubed pork in slow cooker and pour in tomatoes and beans.
5. Cover and cook on low for 5-6 hours.
6. Taste and adjust seasoning, if necessary. Transfer to serving bowls and garnish with parmesan cheese.
7. Enjoy!

Nutrition Information from MyFitnessPal

Calories: 433

Fat: 18

Carbs: 28 (net: 22)

Fiber: 6

Protein: 39