IIFYM "If It Fit Your Macros"

Archive for the ‘Soup, Salad & Sides’ Category

Quinoa Tabbouleh

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Traditional tabbouleh is one of my favorite salads, but by replacing bulgar wheat with quinoa it provides more protein, amino acids and is an excellent source of iron and is also low carb and gluten-free.

Quinoa is one of my absolute favorite grains, it has a toasted nutty flavor and slightly chewy texture that makes it great on its own or in a salad.

Ingredients:
1 1/2 cup quinoa (cooked)
2 cups chopped fresh flat-leaf parsley
2 cups chopped English cucumber
1 cup chopped green onions
fresh mint leaves, thinly sliced
2 tomato, seeded and chopped

1/2 cup sliced black olives
1/2 cup sliced green olives
1 carrot, julienne 

Dressing:
1/3 cup lemon juice
1/4 cup extra-virgin olive oil
1/2 tsp salt
1/2 tsp pepper

Preparation:
Rinse quinoa under cold running water. In saucepan, bring 1-1/2 cups water to boil; add quinoa and return to boil. Reduce heat, cover and simmer until no liquid remains, 15 minutes.

Remove from heat; fluff with fork. Transfer to bowl; let cool. Add parsley, cucumber, green onions, mint and tomato.

Dressing: Whisk together lemon juice, oil, salt and pepper; pour over quinoa mixture and toss to coat.
Serve at room temperature or cover and refrigerate for 1 hour.  This salad is even better the next day, once the flavors have had a chance to mingle.

 (Makes 8 cups.)

Feel free to top it with feta cheese!

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Cauliflower Tabouli Salad

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Ingredients: 

1 large head of cauliflower chopped up into florets (discard the tough core)
1/2 cup chopped broccoli florets
1/2 cup diced red bell pepper

1/2 cup sliced green olives
1 large bunches finely chopped flat-leaf parsley
1 bunch green onions, finely chopped (white and green parts)
1 English cucumber, peeled and finely diced (after seeds scooped out)
1/4 cup cold-pressed, extra-virgin olive oil, plus more to taste
2 tablespoons finely chopped fresh mint, plus more to taste
3 tablespoons fresh lemon juice, plus more to taste
1/2 teaspoon salt, plus more to taste
cracked pepper to taste

Preparation:
Place the raw cauliflower florets into your food processor with the S blade and pulse a few times until the consistency of couscous or rice.

Transfer this mixture to a large mixing bowl and combine well with the other ingredients.
Tweak flavors to taste – add pepper, and you may like more salt, lemon juice, olive oil or mint.

Serves 6

Below is a pic of raw broccoli tabouli salad and it was just as good as the cauliflower if not better ❤

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Mason Jar Salads

Mason Jars

I’ve seen many mason jar salads and I thought I’d give it a try.  Well I have to say it was a huge success, even my husband took it to work.  It’s just as convenient as a crockpot, you know when it’s time to eat that you have a nice meal waiting for you.  Food prep is about making your life easier. Sure it takes a little effort and time upfront but it is worth it. It is so rewarding to open up the refrigerator door and see healthy delicious meals ready to eat.  All week I didn’t have to wonder what to make for lunch since it was already waiting for me.  For the salad I chose to go with a variety of pickled veggies, but a high carb option is to add pasta, couscous, quinoa or rice etc.  

The options are endless when in comes to preparing food ahead of time so there really is no right or wrong way to do it.  Basically, it comes down to just making time and getting it done.  I used chickpeas as my protein since that’s what I had but you can use hard boiled eggs, tuna, grilled chicken etc.

Here’s the ingredients for the jars below but I plan on changing a few ingredients for this weeks batch.  Start with dressing at the bottom of the jar and then the more sturdy ingredients go in first and work your way up to the more delicate veggies, such as lettuce.

Ingredients:
2 Tb Ranch dressing 2 g
1/2 c chickpeas 13g
1/4 c corn 8g
3 cherry tomatoes 2g
62 grams of marinated artichokes 0g
3 slices of pickled beets 2g
30 grams garlic pickle slices 1g
43 grams shredded cabbage 2g (I used the bagged coleslaw)
43 grams broccoli slaw 2g (I used the bagged broccoli slaw)
1 cup chopped  romaine lettuce

I used 1 litre mason jars.

Calories: 355
Fat: 16 g
Carbs:46 g
Fibre: 12 g
Protein: 12g
Net Carbs:  34g

***Note to self*** Omit the corn, way to high in carbs for lunch.  🙂

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Slow Cooker Minestrone Soup

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Ingredients
4 cups low-sodium vegetable stock or chicken stock
1 1/2 cups water
2 (14.5 oz) cans diced tomatoes
1 cup diced celery (3 stalks)
1 cup diced carrots (2 carrots)
1 cup diced yellow onion (1 small)
1 Tbsp chopped fresh parsley (or 1 tsp dried)
2 tsp dried basil
1 tsp dried oregano
1/2 tsp dried crushed rosemary
2 bay leaves
Salt and freshly ground black pepper, to taste
1 1/3 cups diced zucchini (1 small)
4 cloves garlic, minced
1 (15 oz) can white navy beans or cannellini beans, drained and rinsed
1 cup  French green beans, chopped
2 cups slightly packed chopped fresh spinach
Finely shredded Romano cheese or Parmesan cheese, for serving

Preparations

Add vegetable stock, water, tomatoes, celery, carrots, onion, parsley, basil, oregano, thyme, rosemary,  French green beans and bay leaves to a 6 or 7-quart slow cooker.
Season with salt and pepper to taste and cook on low heat 6 – 8 hours or high 3 – 4 hours.

Add in zucchini, garlic, white beans and cook on high heat.
Stir in spinach and cook several minutes until heated through.

Serve warm topped with Romano cheese or Parmesan cheese.

You can also boil some pasta for those who want some.

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Swiss Chard Chips

These were so good that my family gobbled them up so quickly that I didn’t have a chance to take a picture.

Ingredients:
10 swiss chard, leaves
1 TBS extra virgin olive oil
1/2 tsp salt
1/8 tsp chile powder

Instructions:

Preheat oven to 275ºF.  Remove stem and cut into 2-inch pieces, place cut leaves in one layer on a baking sheet and toss with 1 TBS extra virgin olive oil, season with 1/2 tsp salt, 1/8 tsp chile powder.
Bake for 20 minutes, then turn leaves over and bake for an additional 20 minutes.
Let chard chips cool and serve.

Dandelion Salad Recipe

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Dandelion Salad Recipe
This salad is my all time favorite, it’s an unusual green salad that has a bite to it but it’s delicious, this is a raw dandelion salad with a dijon vinaigrette.  I like to mix it ahead of time so that the greens become a little softer and marinated with the flavors of the vinaigrette.

Prep time: 15 min

Makes 4 servings

Ingredients
1 teaspoon green onions, minced
1 teaspoon Dijon mustard
1 tablespoon red wine vinegar
Salt and pepper, freshly ground
3 tablespoons olive oil
1 bunch of dandelion greens (about 6 cups), rinsed and dried
1 anchovy, finely chopped
1 ounce portion of Parmesan cheese

Preparation
In a small bowl, prepare the vinaigrette by whisking together the green onions, mustard, vinegar.

Slowly whisk in the olive oil blend until combined.Season to your taste with salt and pepper.

In a salad bowl, toss the dandelion greens with the vinagrette.
Top with grated Parmesan and anchovy.

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Variations:
This salad can have various substitutions, serve with crispy bits of warm bacon or try substituting Roquefort cheese for the Parmesan, or adding toasted pine nuts or walnuts. The possibilities are endless.

 

Marisa’s Bambino Low Carb Pizza Crust 3g

Here’s my favorite low carb pizza crust that I’ve recalculated into a Bambino (Personal sized) pizza crust.  It’s 3 net carb grams for the whole crust recipe.  Toppings not included.
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LOW CARB PIZZA CRUST RECIPE

Ingredients:
1 large egg
¼ cup egg whites
1 tablespoons flax meal
1 tablespoons coconut flour
½ teaspoon baking powder
1 cups mozzarella cheese, shredded
¼ teaspoon oregano, dried
¼ teaspoon basil, dried

Preparation:
Preheat oven to 350 degrees F. Line baking sheet with parchment paper.

In a bowl mix together all ingredients until well combined.
Using a spatula or fork spread dough evenly on parchment paper about ¼ inch thick.

Bake for 20 minutes.   Remove from oven, flip crust over and add pizza toppings.  Bake until toppings are cooked.

This crust is so good that I don’t even put tomato sauce.  I did half topped with feta cheese, sun dried tomatoes, green olives & the other half with mushrooms, pepperoni & green olives, sprinkled some basil and oregano and baked until pepperoni is crispy.  I like to have this with a caesar salad on the side.  Its a very filled meal and you won’t feel like your missing out on the regular high carb pizza. 

Nutritional Facts for crust only:
Number of Servings: 1
Amount Per Serving
Calories: 250
Total Fat: 14 g
Saturated Fat 6 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 263 mg
Sodium 592 mg
Potassium 206 mg
Total Carbohydrate 9 g
Dietary Fiber 6 g

Sugars 2 g
Protein 22 g
Net Carbs: 3 g

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