Breaded Buffalo Cauliflower (gluten and dairy free)

1/2 head of cauliflower, cut into pieces

3/4 cup gluten free flour (Red's) 

1 cup almond milk, unsweetened

1 Tsp garlic powder

1/2 Tsp salt

1/4 Tsp pepper

1/3 cup Frank's red hot sauce

2 Tbsp smart balance, melted

Preheat oven to 450*.  Cover baking sheet with tinfoil and spray with non-stick spray.  In a large mixing bowl combine flour, milk, garlic powder, salt, and pepper.  Mix well. Toss the cauliflower in the mixture and place each piece on the tinfoil, be sure to leave space between them.  Bake for 25 minutes, at 20 minutes turn the cauliflower to brown both sides.  In a small bowl combine melted smart balance and hot sauce.  Place cauliflower in a bowl and pour the hot sauce and smart balance mixture over and toss.  Place cauliflower back onto tinfoil and bake for 15 minutes, at 10 minutes turn the cauliflower to brown both sides.

Makes 2 servings, approximately 287 calories.

Ranch dressing (dairy and gluten free)

1/2 cup vegan mayo

1/2 cup almond milk, unsweetened

1 Tsp onion powder

1 Tsp garlic powder

1 Tbsp fresh chopped dill

1/2 Tsp salt

1/4 Tsp pepper

1 Tsp apple cider vinegar

1 Tsp white wine vinegar

Combine all the ingredients together, whisk until smooth.  Store in an airtight container up to 1 week.

Makes 1 cup, 4 servings, approximately 189 calories

Shrimp and Broccoli

1 lb shrimp, peeled deveined 

2 cups broccoli florets, steamed

1 Tbsp extra virgin olive oil

2 cloves garlic, minced

1/4 cup gluten free hoisin sauce

2 Tsp gluten free soy sauce

1 Tbsp rice wine vinegar 

Dash salt and pepper

Sauté garlic in a pan over medium heat with oil. Add shrimp cook on each side 3-5 minutes until they turn pink. In a small bowl combine hoisin sauce, soy sauce, rice wine vinegar, salt, and pepper. Pour mixture into pan, stir to coat shrimp, add broccoli and toss. 

Makes 3 servings, approximately 235 calories per serving.

Chicken breast with lemon caper garlic topping

1 lb chicken breast, boneless and skinless

2 TBSP lemon juice

2 TBSP capers

1 TSP chopped garlic

Chicken breast (see previous post)

After chicken is cooked, add lemon juice, capers, and minced garlic to pan cook 5 minutes until garlic is brown.

Eggplant Involtini

1 eggplant

1 Tbsp extra virgin olive oil

1/2 tsp salt

1/2 tsp pepper

1 cup Coconut milk ricotta (separate recipe)

1 cup marinara (separate recipe)

Preheat oven to 375.

Peel eggplant and cut into 1/3" thick lengthwise slices. Line two baking sheets with parchment paper. Brush oil, salt, and pepper on the eggplant slices. Lay each slice on the parchment do not overlap or touch. Bake for 25 minutes or until tender, do not over cook or they will burn. In a glass baking dish spray with non-stick and pour sauce into the bottom. Remove eggplant from the oven. Lay one slice down on your cutting board or counter, top with ricotta and roll up. Place each roll in the baking dish with the sauce. Repeat until all of your slices are rolled and in the baking dish (1 eggplant = 8 slices). Bake uncovered for 15 minutes. 

Makes 2 servings, approximately 275 calories.

Ricotta cheese (dairy free)

Ricotta Cheese (dairy free)

2 cups coconut milk creamer

1/2 Tsp lemon juice

1 Tsp extra virgin olive oil

Pinch of salt

2 Tbsp Agar flakes

Bring all ingredients to a slow boil, stir often, reduce to low heat cook for 5 minutes. Remove from heat and let sit for 10 minutes. Store in air tight container in the fridge to let it set (4 hours). Transfer to food processor and pulse a few times to desired texture.

**While in food processor the following was added 1/4 Tsp salt, 1/4 Tsp pepper, 1/2 Tsp garlic powder, 1 Tbsp nutritional yeast, 1 Tbsp basil, 1 Tsp lemon juice.

Makes 4 cups. Serving size is 1/4 cup approximately 95 calories. 

"Cheese" sauce gluten and dairy free

2 cups potatoes, peeled and cubed

1 cup carrots, peeled and diced

1/2 cup vegetable broth

1/2 cup nutritional yeast

1/3 cup extra Virgin olive oil

1 Tbsp lemon juice

2 Tsp salt

1/4 Tsp onion powder

1/4 Tsp garlic powder

Dash of cayenne pepper

Boil potatoes and carrots in water until soft.  Drain potatoes and carrots.  In a food processor add cooked potatoes and carrots with remaining ingredients and pulse until smooth.

Makes 2 cups, serving size 1/4 cup approximately 124 calories

Blackened Tilapia Salad

1 tilapia filet

1/2 Tsp chili powder

1/2 Tsp cumin

1/8 Tsp cayenne pepper 

1/4 Tsp paprika

1/4 Tsp onion powder

Salt & pepper to taste

1 clove garlic minced

1 Tbsp extra virgin olive oil

Heat over medium heat oil. Add garlic. Sauté until garlic starts to turn brown.  Mix in a small bowl all of the spices.  Rub each side of the fish with the mixed spices. Add fish to pan cook for 3-4 minutes on each side, or until cooked through.

Serve fish on top of salad.

1/2 cup iceberg lettuce chopped

1/2 cup black beans (drained and rinsed)

1/2 cup sweet peppers, diced

1 scallion, diced

1 serving, approximately 320 calories

Asparagus and Spinach salad

1 cup asparagus, blanched and cut into 1 inch pieces

1/2 tsp Dijon mustard

1 tsp red wine vinegar

1 tsp extra virgin olive oil

Salt and pepper, to taste

1 cup baby spinach

2 hard boiled eggs, sliced

Combine all ingredients, except spinach and eggs. 

On a plate place the spinach first, add combined ingredients, top with eggs

Approximately 269 calories 

Fresh salsa - Restaurant Style

• 6 medium sized Roma tomato
• 1/2 Cup, Cilantro
• 1 tsp, Salt, table
• 2 qty, Jalapeño Pepper-raw (seeded)

• 1 tsp Ground Cumin
• 2 tbsps, Lime juice
• 1 Medium Sweet Onion, quartered
• 3 cloves garlic, minced 

Combine all of the ingredients in food processor and pulse until all of the ingredients are combined.

Makes 3 cups; serving size 1/4 cup is approximately 36 calories.

Chicken lettuce wraps

1 chicken breast boneless skinless, cooked and chopped

1/2 cup sweet peppers, chopped

3 scallions chopped

1 clove garlic minced

2 Tsp San J International Tamari gluten free soy sauce

2 Tsp Sriracha sauce

2 Tsp water

Sauté all of the ingredients over a medium heat and serve with lettuce leaves (outer washed leaves)

Makes 1 serving at approximately 314 calories  

Steam baked sweet potatoes

3 large sweet potatoes, washed

1/2 cup water

Cut 3 or 4 slits into the skin of the potato to vent

Add water and potatoes to pan

Cover with foil

Bake at 350* for 60 minutes

Broccoli Slaw

1 package broccoli slaw

3 scallions, chopped

1/4 c extra virgin olive oil

1/4 c cider vinegar 

1/4 Tsp black pepper

1/2 Tsp dill weed

1/4 Tsp salt 

1/4 Tsp celery seed

1/8 Tsp onion powder

1/8Tsp garlic powder

1/8 Tsp paprika 

Makes 4 servings (1/2 cup) approximately 161 calories.

Boiled shrimp

2 TBSP Old Bay

1/2 c water 

1/2 c cider vinegar

1 lb raw shrimp, peeled and deveined 

Bring first 3 ingredients to a boil

Add shrimp

Cook 5-7 minutes, until pink

Strain and serve

(4 servings, approximately 138 calories)

Scallion dressing

2 TBSP extra virgin olive oil 

2 TBSP lemon juice

2 scallions, chopped

Dash of salt and pepper

(2 servings, approximately 125 calories)

Shrimp and avocado salad

Boiled shrimp

2 TBSP Old Bay

1/2 c water 

1/2 c cider vinegar

1 lb raw shrimp, peeled and deveined 

Bring first 3 ingredients to a boil

Add shrimp

Cook 5-7 minutes, until pink

Strain and serve

(4 servings, approximately 138 calories)

1 avocado medium cubed

(170 calories)

Dressing

2 TBSP extra virgin olive oil 

2 TBSP lemon juice

2 scallions, chopped

Dash of salt and pepper

(2 servings, approximately 125 calories)