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Recipes
Cherry Vanilla Smoothie Extreme
By BClover
combine ingredients together in a blender until smooth serves one per recipe
- 1/4 cup non fat milk
- 1/2 cups frozen cherries
- cups frozen raspberries
- 1/2 cups low fat vanilla yogurt
- 1/4 tsp vanilla extract (optional)
- 1/2 cups ice
Light overnight Egg and Hash Brown Casserole
By BClover
Nutritional Information Amount per serving Calories: 238 Fat: 9
- Nutritional Information
- Amount per serving
- Calories: 238
- Fat: 9.5g
- Saturated fat: 4.3g
- Monounsaturated fat: 2.7g
- Polyunsaturated fat: 0.9g
- Protein: 16.9g
- Carbohydrate: 21.3g
- Fiber: 2.8g
- Cholesterol: 199mg
- Iron: 2mg
- Sodium: 618mg
- Calcium: 188mg
- 8 center-cut bacon slices
- 1 1/2 cups chopped onion
- 8 ounces sliced shiitake mushroom caps
- 3 garlic cloves, minced
- 2 cups shredded hash brown potatoes (such as Simply Potatoes)
- 1/4 cup no-salt-added chicken stock (such as Swanson)
- 5 cups fresh baby spinach
- 2 tablespoons thinly sliced fresh basil
- 1/2 teaspoon kosher salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 3 ounces reduced-fat Swiss cheese, finely chopped
- Cooking spray
- 1/2 cup 1% low-fat milk
- 6 large eggs, lightly beaten
Quinoa Pancakes with Berry Compote
By BClover
This pancake recipe was published in our local PCC monthly circular
- For Compote:
- 2 cups quinoa flour (if not available, grind several batches of quinoa in coffee grinder until fine)
- 2 Tbsp baking powder
- 1/4 tsp baking soda
- 1/2 cup raw cashews
- 1/8 cup canola oil
- 2 cups warm water
- 1 tsp vanilla extract
- 1/4 tsp ascorbic acid dissolved in 2 Tbsp water (or 1/4 tsp apple cider vinegar or 1 tsp lemon juice if not avoiding citrus)
- 1 tsp maple syrup
- 1/2 bag frozen berries, any type
- 1 Tbsp maple syrup
- 1 tbsp water
German Pork Hocks
By BClover
Put vegetables, 1 tsp salt, 1 tsp peppercorns, and pork hocks in pot
- 1 leek, well cleaned, diced
- 1 stalk celery, diced
- 1 carrot, diced
- 1 onion, diced
- 1 - 2 meaty pork hocks
- salt, peppercorns, cumin (if desired)
Grilled Jerk Rubbed Whole Fish with Hot Vinegar (Escovitch) Sauce
By BClover
Directions Preheat the grill to medium-high
- 2 tablespoons ground coriander
- 2 tablespoons ground ginger
- 2 tablespoons light brown sugar
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 tablespoon kosher salt
- 1 tablespoon habanero powder
- 2 teaspoons coarsely ground black pepper
- 2 teaspoons dried thyme
- 1 teaspoon ground cinnamon
- 1 teaspoon ground allspice
- 1 teaspoon ground cloves
- 1 red snapper, scaled and gutted
- Escovitch Sauce, recipe follows
Garlic Mashed Cauliflower
By BClover
: I heard about this dish from a client of mine and found a great ED-friendly recipe at wholefoods
- 1 medium head cauliflower, trimmed and cut into bite sized pieces
- 2 Tbsp olive oil
- 2 cloves garlic
- Salt and pepper, to taste
Wilted Spinach Salad with Caramelized Shallots
By BClover
139 cal, 4.6 g fat, 4.8 g protein, 24
- 4 teaspoons extra-virgin olive oil
- 4 large shallots, minced
- Coarse salt and ground pepper
- 1 tablespoon water
- 1 teaspoon whole-grain mustard
- 2 teaspoons red-wine vinegar
- 2 bags (10 ounces each) baby spinach
- 1 teaspoon vinegar
Cheesy Slow Cooker Mac and Cheese
By BClover
Step One Cook noodles until they are still slightly firm
- 16 Ounces Macaroni noodles, cooked al dente
- 2 Eggs, beaten
- 12 Ounces Evaporated milk
- 12 Ounces Milk (skim, 2 %, or whole - your choice)
- 16 Ounces Extra sharp cheddar cheese, shredded
- 8 Ounces Mild cheddar cheese, shredded
- Salt/pepper, to taste
APPLE COOKIES
By BClover
Instructions Slice apple into thin rings and remove core
- 1 apple
- 2 tablespoons peanut butter
- Pecans
- Coconut shreds
- Chocolate chips
Sonoma Plum and Rosemary Pork Roast (sonoma diet)
By BClover
Nutrition Facts per Serving: 360 calories, 35 g protein, 8
- 1 2-pound boneless pork top loin roast (single loin)
- Kosher salt
- Freshly ground black pepper
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, chopped
- 1 medium carrot, chopped
- 2 tablespoons fresh rosemary, chopped
- 2 cloves garlic, minced (1 teaspoon minced)
- 1 1/2 cups port
- 1/4 cup reduced-sodium chicken broth
- 6 fresh plums, pitted and quartered
- Fresh rosemary sprigs (optional)