how to cook Spicy Broccoli w/ Lemon

how to cook Spicy Broccoli w/ Lemon

Serves: 6

Time: 25-30 minutes (5 minutes prep time, 20-25 minutes cook time)

There are a lot of ways to prepare broccoli, and for a simple, summery variation, try Parmesan cheese, olive oil, garlic, fresh lemon juice and zest, and just a touch of red chili flakes. The result is a zesty, fresh, and slightly spicy side dish that goes well with fish, chicken, beef, pork, and just about everything else.

Ingredients:

1 ½ pounds broccoli florets

⅓cup Parmesan cheese ¼ cup olive oil

4 teaspoons minced garlic

1 teaspoon fresh lemon juice ½ teaspoon lemon zest

½ teaspoon red chili flakes Salt to taste

Directions:

1.Turn your oven to 425-degrees.

2.Layer a piece of parchment paper on a cookie sheet and arrange broccoli florets.

3.Season well with oil, garlic, salt, chili flakes, lemon juice, and lemon zest. Toss to coat.

4.Add cheese on top.

5.Roast for 20-25 minutes, until cheese is melted.

Nutritional Info ( ⅙ recipe):

Total calories: 138

Protein: 5

Carbs: 5

Fat: 11

Fiber: 2.5

how to cook Creamed Swiss Chard w/ Bacon and Pecans

how to cook Creamed Swiss Chard w/ Bacon and Pecans

Serves: 10

Time: 55 minutes (15 minutes prep time, 40 minutes cook time)

Swiss chard and spinach are very similar, if you’ve never tasted Swiss chard. It has slightly more calcium, which is great for your immune system. To go with the dark leafy green, you’re going to be adding bacon and pecans. The greens themselves are “creamed” in a sauce made from butter, garlic, almond milk, parmesan, mascarpone, and nutmeg. I could eat the cheese sauce by itself, it’s that good. This recipe serves 10, so it’s a delicious option for big holiday gatherings.

Ingredients:

1o cups chopped raw Swiss chard

1 cup mascarpone cheese

4 chopped slices bacon

½cup unsweetened almond milk ⅓ cup grated fresh parmesan ¼ cup chopped pecans

2 minced garlic cloves

1 tablespoon butter

¼ teaspoon ground nutmeg Salt and pepper to taste

Directions:

1.Cook bacon until done, but not crisp.

2.Pick out and put on a plate lined with a paper towel. Preheat your oven to 350-degrees.

3.Add butter and garlic to your skillet, and cook for just 1 minute.

4.Pour in almond milk, and add nutmeg.

5.Stir.

6.Add Swiss chard and wilt for 5 minutes.

7.Add in the cheeses and stir until melted.

8.Season well with salt and pepper.

9.Move skillet contents to a casserole dish.

10. Bake for 30 minutes.

11. When time is up, sprinkle on bacon and nuts.

12. Cook for another 10 minutes.

13. Serve!

Nutritional Info (½ cup):

Total calories: 171

Protein: 5

Carbs: 2

Fat: 15

Fiber: 0

how to cook Creamed Spinach w/ Garlic + Goat Cheese

ho to cook Creamed Spinach w/ Garlic + Goat Cheese

Serves: 4

Time: 10-15 minutes (5 minutes prep time, 5-10 minutes simmer time)

Creamed spinach is a classic side dish and usually present on steakhouse menus. To make yours unique, we’re adding goat cheese in addition to mozzarella. Both are really great at melting, and the tang of the goat cheese goes perfectly with garlic. Butter and half-and-half provide the creamy base of the sauce. Total cook time is about 10-15 minutes, so when you’re in a hurry, break out your spinach skillet.

Ingredients:

2 pounds fresh spinach

4 minced garlic cloves

3 tablespoons butter

1 cup half-and-half

½cup shredded mozzarella ¼ cup goat cheese

Salt and pepper to taste

Directions:

1.Melt butter in a big skillet.

2.Add garlic and cook for just 1 minute.

3.Add spinach, seasoning well with salt and pepper.

4.Cook until the spinach has wilted, then take it out and drain.

5.Add half-and-half and cheeses to the same skillet.

6.Reduce heat to low and thicken for 5-10 minutes, stirring occasionally so cheese doesn’t stick and burn.

7.Return spinach and toss to coat.

8.Serve right away!

Nutritional Info (¼ recipe):

Total calories: 276

Protein: 13

Carbs: 11

Fat: 21

Fiber: 5

how to cook Skillet-Roasted Radishes

how to cook Skillet-Roasted Radishes

Serves: 4

Time: 15 minutes (5 minutes prep time, 10 minutes cook time)

What makes these radishes so good is the fact that they’re cooked in duck fat. Duck fat is underappreciated, which is sad, because it makes vegetables so good. It has a silky-smooth texture and a high smoke point, making it ideal for browning. You can even reuse it. Heat the fat, add radishes, season, and cook for just 7 minutes. You can either serve the radishes right away while they’re hot, or chill them.

Ingredients:

1 pound radishes

4 tablespoons minced chives

4 tablespoons diced rosemary

4 tablespoons duck fat Salt and pepper to taste

Directions:

1.Remove the stems from your radishes and cut into quarters.

2.Put fat in pan and heat on medium.

3.When hot, add radishes and season well with salt and pepper.

4.Cook for 7 minutes before adding chives.

5.After 2 minutes, add rosemary.

6.After 1 minute, serve!

Nutritional Info (¼ recipe):

Total calories: 138

Protein: 1

Carbs: 4

Fat: 14

Fiber: 1.8

how to cook Ham, Cheese, + Spinach Pocket Sammies

how to cook Ham, Cheese, + Spinach Pocket Sammies

Serves: 2

Time: 25-30 minutes (5 minutes prep time, 15-20 minutes bake time, 5 minutes cool time)

Hot pockets are easy and tasty, but oh-so bad for you. Thankfully, you can make your own version in about a half hour! The recipe makes two sandwiches, but you can make a bigger batch and freeze. My favorite thing about these sammies is how easy it is to make your own dough - it’s just mozzarella cheese and cream cheese melted together, and then mixed with flax meal. Sandwiches will be good in the fridge for up to 3 days.

Cooking Note: To make things interesting, change up your fillings with sliced turkey instead of ham, different cheeses, sun-dried tomatoes, and so on.

Ingredients:

¾cup shredded mozzarella cheese

4 tablespoons flax meal

3-ounces deli-sliced ham

3-ounces sharp cheddar cheese slices

1 tablespoon cream cheese

Small handful of fresh spinach leaves

Directions:

1.Preheat your oven to 400-degrees.

2.First, you’ll make the dough. Put shredded mozzarella and cream cheese for 30 seconds in the microwave.

3.Check to see how much it’s melted. Melt for another 30 seconds if necessary.

4.Stir in the flax meal to make the dough.

5.Put down a piece of parchment paper, and then plop on the dough. Layer another piece of parchment over it, and then roll out.

6.Put on cheese and ham slices, and spinach, and fold, squeezing the dough edges shut.

7.With a fork, poke a few holes in your sammie.

8.Stick in the oven on a cookie sheet lined with parchment paper for 15 minutes.

9.If the dough is not yet golden and firm, bake for another 5 minutes.

10.When pocket sammie is done, cool a few minutes before cutting in half and eating!

11.If you have leftovers, the sammie will last in the fridge for 3 days.

Nutritional Info (½ recipe):

Total calories: 437

Protein: 32

Carbs: 8

Fat: 32

Fiber: 4

how to cook Watercress Salad w/ Turkey Bacon + Blueberries

how to cook Watercress Salad w/ Turkey Bacon + Blueberries

Serves: 4

Time: 15 minutes (10 minutes bacon time, 5 minutes assembly time)

Watercress has a very fresh, almost peppery flavor that contrasts beautifully with salty bacon, cool cucumbers, and sweet blueberries. It’s a great summertime salad that doesn’t need any dressing except a little olive oil mixed with fresh lime juice. Serve with a protein like fish or steak.

Ingredients:

8-ounces turkey bacon

7-ounces watercress

20 fresh blueberries

2 peeled and diced cucumbers

2 tablespoons olive oil ½ lime

Directions:

1.Cook your bacon on the stovetop until crispy and brown.

2.Put on a plate lined with a paper towel, and fold over to absorb excess grease.

3.Assemble your salads with the watercress, cucumbers, and blueberries.

4.To make your dressing, juice the lime and slowly pour in olive oil, whisking quickly.

5.Crumble bacon.

6.Pour dressing over salads and top with bacon bits!

Nutritional Info (¼ recipe):

Total calories: 164

Protein: 15

Carbs: 10

Fat: 10

Fiber: 2

how to cook Taco “Popcorn”

how to cook Taco “Popcorn”

Serves: 4

Time: 35 minutes (5 minutes prep time, 30 minutes cook time)

When it’s time for a movie or TV show, I like to have something to munch on. There aren’t many keto-friendly snacks that fit what I want, so there’s this taco “popcorn” that’s actually cauliflower. The seasoning is key in this recipe, since cauliflower itself doesn’t have much flavor. This recipe calls for the homemade taco seasoning you’ve used in a few recipes before, but you can easily customize your popcorn with ingredients like butter and dry herbs, or even grated parmesan cheese.

Ingredients:

Florets from 1 large cauliflower head 1 tablespoon olive oil

3 teaspoons taco seasoning Salt to taste

Directions:

1.Turn your oven to 400-degrees.

2.Mix oil, taco seasoning, and salt in a bowl.

3.Arrange cauliflower on a parchment paper-lined cookie sheet.

4.Pour over cauliflower.

5.Roast for 15 minutes, then flip the florets.

6.Cook for another 15 minutes until the veggies are golden.

7.Taste and season more if needed.

Nutritional Info (¼ recipe):

Total calories: 60

Protein: 3

Carbs: 8

Fat: 4

Fiber: 5