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  Butternut Squash and Almond Flour Pancakes

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  Up to 10 servings
  

  Butternut Squash and Almond Flour Pancakes

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 5 out of 5 based on 5 customer ratings

  (1 customer review)

  $0.00 Cooking Fee

  Serving Size: 2 pancakes

  Dairy FreeGluten FreeNut FreePaleoRefined Sugar FreeSoy FreeVegetarian

  These nutrient dense, grain free pancakes make for a great start to your day!

  Butternut Squash and Almond Flour Pancakes quantity

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • In a large bowl whisk together the almond flour, salt, baking soda, xanthan gum, and pumpkin pie spice.
  • Next add the pureed squash, eggs, and vanilla. Using a hand mixer, blend thoroughly.
  • Add coconut milk or water if needed to thin the batter.
  • Preheat your nonstick cooking surface (pan or griddle) over medium heat, and when ready to cook, coat with a small amount of coconut oil. Pour about a ¼ cup of batter per pancake. Flip when nicely browned, about 2 minutes, and continue cooking for an additional minute.
  • Decorate with orange slices and bluberries, or other fruits of your choice.

  Cook Times

  Active Prep5

  Hands-On Cook20

  Hands-Off Cook0

  Passive0

  Total Time25 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 ¼ cup almond flour
  • ½ teaspoon Kosher salt
  • ½ teaspoon baking soda
  • 1/2 teaspoon xanthan gum
  • ½ teaspoon pumpkin pie spice or cinnamon
  • 2 ½ cup frozen butternut squash defrosted and pureed in a blender
  • 5 egg
  • ½ teaspoon pure vanilla extract
  • ¼ cup canned full-fat coconut milk or water for thinning batter, if needed
  • 1 tablespoon coconut oil
  • 1 cup maple syrup for serving
  • ⅔ cup butter softened, for serving
  • 1/2 cup blueberries optional, or other fruits
  • 1 orange optional, sliced or other fruites

  Cooking Tools Required

  Blender, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Potato Masher, Saucepan, Sharp Knives, Skillet, Spatula, Top Stove

  Reheating/Serving Instructions

  Pancake batter or pancakes can be made ahead and stored in the refrigerator for up to 5 days. Pancakes can also be individually frozen. Reheat in the microwave, covered, on full power until warm.

  Nutrition

  Calories: 353kcal | Carbohydrates: 31g | Protein: 6g | Fat: 24g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 114mg | Sodium: 214mg | Potassium: 253mg | Fiber: 3g | Sugar: 22g | Vitamin A: 4222IU | Vitamin C: 8mg | Calcium: 99mg | Iron: 1mg

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  Southwestern Chicken Soup

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  Up to 10 servings
  

  Southwestern Chicken Soup

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 12 ounces

  Diabetes FriendlyEgg FreeGluten FreeRefined Sugar FreeSoy Free

  This soup is filled with Southwestern flavors such as cumin, chili, and garlic, and is hearty enough to serve as a main dish. Perfect for a chilly night!

  Southwestern Chicken Soup quantity

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Place the olive oil in a large saucepan set over medium heat. When hot add the onion and sauté for about five minutes, until onion is tender.
  • Add the garlic, cumin and chili powder. Sauté for an additional minute or two, being careful not to burn the garlic or spices.
  • Add the chicken stock, tomatoes, corn, beans, and chicken. Bring to a boil. Turn down to a simmer, cover and cook for 10 minutes.
  • Remove chicken breasts from pot and allow to cool slightly then shred with 2 forks. Return to pot and simmer an additional 5 minutes.
  • Add salt and pepper; stir in cilantro. Adjust seasonings.
  • Place an equal amount of soup in each serving bowl. Top with tortilla strips and a tablespoon or two of cheese.

  Cook Times

  Active Prep5

  Hands-On Cook10

  Hands-Off Cook17

  Passive0

  Total Time32 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • ¼ cup extra virgin olive oil
  • 2 yellow onion medium, diced
  • 8 clove garlic finely chopped
  • 2 teaspoon ground cumin
  • 2 teaspoon chili powder
  • 9 cup chicken stock room temperature or cold
  • 56 ounce canned whole peeled tomatoes roughly chopped, juice reserved for another use elsewhere
  • 2 cup frozen corn kernels
  • 30 ounce canned black beans drained and rinsed
  • 2 pound boneless skinless chicken breast
  • ¼ cup fresh cilantro coarsely chopped
  • 1 teaspoon Kosher salt
  • ⅓ teaspoon freshly ground black pepper

  Garnish:

  • 1 cup Mexican cheese blend such as Queso Fresco, crumbled

  Cooking Tools Required

  Colander, Measuring cups and spoons, Mixing spoon, Saucepan, Saute pan, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in microwave on high power until desired temperature is reached.

  Nutrition

  Calories: 393kcal | Carbohydrates: 32g | Protein: 35g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 75mg | Sodium: 1279mg | Potassium: 1257mg | Fiber: 8g | Sugar: 9g | Vitamin A: 498IU | Vitamin C: 26mg | Calcium: 183mg | Iron: 5mg

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  High Protein Oats Pancakes with Protein Powder

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  Up to 10 servings
  

  High Protein Oats Pancakes with Protein Powder

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  Recipe adapted from:

  Eat the Grains

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: About 3-4 pancakes

  Brain FoodNut FreePostpartumPregnancySoy FreeVegetarian

  This high protein pancakes is made with protein powder, oats, banana, eggs, milk, and spices. Light and fluffy, easy to make, and packed with 30g of protein, complex carbs, and fiber for a well-balanced breakfast. Customize with your own toppings!

  High Protein Oats Pancakes with Protein Powder quantity

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Make the oat flour. Add rolled oats to your blender and blend for 10-15 seconds until it is broken down into a flour-like consistency.
  • Combine your dry ingredients. Add oat flour, protein powder, coconut flour, baking powder, cinnamon, and salt in a small bowl and mix well to combine.
  • Mix your wet ingredients. In a separate medium bowl, mash your bananas until smooth. Add your egg, and milk and mix well to combine. Add your dry ingredients to your wet ingredients and mix until absorbed and lumps are gone. Try not to overmix. The batter should be pretty thick. Let the mixture sit for 5 minutes.
  • Cook. Heat up a large nonstick skillet or griddle over low to medium heat. Once hot, add cooking fat and let it warm up. Using a 1/4 cup as a scoop, form into equal size pancakes, about 4 in one batch. Cook for 3-4 minutes until small bubbles start to form on the outside. There won't be a lot of bubbles. Flip and cook for another 1-2 minutes until golden brown.
  • Top with your favorite toppings and enjoy!

  Notes

  • This recipe works with either whey protein powder or plant-based protein powder. You will have to adjust the recipe ever so slightly, but both outcomes are delicious.
  • Whey protein – use 2 cups protein powder (240 grams) and 2 cups milk for 10 servings. Using whey will give you a slightly dryer pancake.
  • Plant-based protein – use 24 tablespoons protein powder (240 grams) and 2 and 2/3 cups + 8 tablespoons milk. This will be a little moister, but still fluffy!
  • Nutrition is based on using whey protein. Both nutrition breakdowns do not include any oil for cooking or toppings. Nutrition will vary based on the protein powder used.

  Storing and Reheating

  • Refrigerator – store leftovers in an airtight container in the fridge. When ready to heat them up, pop them in the microwave or toaster. Pancakes should stay fresh for 4 days.
  • Freezer – allow them to cool completely. Place on a parchment paper lined baking sheet in a single layer and place in the freezer for 1-2 hours until frozen. Then place in a storage bag for up to 3 months. Freezing them in a single layer allows them to not stick together when you place them in a bag/container.

  Cook Times

  Active Prep10

  Hands-On Cook50

  Hands-Off Cook0

  Passive5

  Total Time1 hour hour 5 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 4 cup old fashioned rolled oats for 10 servings use 400 grams
  • 2 cup vanilla whey protein powder for 10 servings 240 grams, see notes based on protein powder used
  • 8 tablespoon coconut flour
  • 8 teaspoon baking powder
  • 8 teaspoon ground cinnamon
  • 1 teaspoon salt
  • 4 ripe banana small-medium, for 10 servings use 400 grams
  • 8 egg large
  • 2 cup milk see notes based on protein powder used
  • avocado oil or butter for cooking

  Optional Toppings

  • maple syrup
  • banana
  • berries
  • chocolate chip

  Cooking Tools Required

  12-inch nonstick skillet, Blender, Cutting board, Measuring cups and spoons, Mixing bowls, Sharp Knives

  Reheating/Serving Instructions

  Refrigerator – store leftovers in an airtight container in the fridge. When ready to heat them up, pop them in the microwave or toaster. Pancakes should stay fresh for 4 days.

  Freezer – allow them to cool completely. Place on a parchment paper lined baking sheet in a single layer and place in the freezer for 1-2 hours until frozen. Then place in a storage bag for up to 3 months. Freezing them in a single layer allows them to not stick together when you place them in a bag/container.

  Nutrition

  Calories: 360kcal | Carbohydrates: 43g | Protein: 30g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 173mg | Sodium: 687mg | Potassium: 481mg | Fiber: 7g | Sugar: 10g | Vitamin A: 362IU | Vitamin C: 4mg | Calcium: 374mg | Iron: 4mg

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  Herbed Summer Squash Pasta Bake

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  8 servings
  

  Herbed Summer Squash Pasta Bake

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  Recipe adapted from:

  The Smitten Kitchen

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 7 ounces

  Egg FreeRefined Sugar FreeSoy FreeVegetarian

  This delicious pasta dish blends fresh sauteed vegetables and herbs with bechamel sauce.

  https://smittenkitchen.com/2015/06/herbed-summer-squash-pasta-bake/

  Herbed Summer Squash Pasta Bake quantity

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  https://smittenkitchen.com/2015/06/herbed-summer-squash-pasta-bake/

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  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  Cook the pasta:

  • Just under al-dente according to package directions.

  Heat oven:

  • To 400 degrees.

  Prepare the squash:

  • Heat a large skillet or the pot you just used to cook your pasta to high heat. Once hot, add olive oil, and let it heat until almost smoking. Add sliced squash, season it with salt and pepper flakes and let it sear underneath, unmoved, until golden brown. Continue to saute until browned and somewhat wilted, about 10 minutes, trying to get some color on each layer before moving squash around. Transfer to a bowl and squeeze lemon juice over bowl. Add more salt or pepper if needed.

  Make the sauce:

  • Reheat your the same pot over medium heat. Melt butter in bottom of pan. Add scallion white and pale green parts and garlic and let sizzle for 1 to 2 minutes. Add flour and stir until all has been dampened and absorbed. Add milk, a very small splash at a time, stirring the whole time with a spoon. Make sure each splash has been fully mixed into the butter/flour/onion/garlic mixture, scraping from the bottom of the pan and all around, before adding the next splash. Repeat until all milk has been added, then add lemon zest, salt and pepper to taste. Let mixture simmer together for 2 minutes, stirring frequently; the sauce will thicken. Remove pan from heat and stir in half of chopped parsley, all of mixed herbs and reserved scallion greens. Adjust seasoning to taste.

  Assemble dish:

  • Off the heat, add drained pasta, summer squash, 1/2 cup grated parmesan and all of the mozzarella to the pot, stirring to combine. If pan is ovenproof, you can bake your final dish in it. If not, transfer mixture to a 2 to 3 quart ovenproof casserole or baking dish. Sprinkle with remaining 1/4 cup parmesan.

  Bake:

  • For 25 to 30 minutes, until edges of pasta are golden brown and irresistible. Sprinkle with reserved parsley and serve hot. Reheat as needed.

  To freeze:

  • Let dish fully cool to room temperature, then transfer, wrapped well, to the freezer. Let defrost in fridge for a day before rewarming in oven. If I have time, I like to rewarm at a lowish head (300 to 325 degrees) with the foil on, then finish it for the last 10 minutes or so at a higher heat without the foil to restore some crisp.

  Cook Times

  Active Prep15

  Hands-On Cook10

  Hands-Off Cook30

  Passive0

  Total Time55 minutes minutes

  Recipe Serving Size8

  Ingredients

  Ingredients

  • 16 ounce shell pasta dry
  • 2 tablespoon extra virgin olive oil
  • 2 pound summer squash halved lengthwise and sliced thin
  • 1 lemon zested (2 teaspoons) and juiced
  • 6 tablespoon unsalted butter
  • 4 clove garlic minced
  • 4 stalk green onion sliced thin
  • 1/4 teaspoon crushed red pepper
  • 6 tablespoon all-purpose flour
  • 3 cup whole milk
  • 1/2 cup Italian parsley divided
  • 1/2 teaspoon fresh thyme
  • 1 teaspoon fresh oregano chopped
  • 1 1/2 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 1/2 cup grated parmesan cheese divided
  • 8 ounce fresh mozzarella cut into small cubes

  Cooking Tools Required

  5-quart saucepot, Colander, Cutting board, Measuring cups and spoons, Oven, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in a 350 degree oven for 15 minutes or until heated through.

  Nutrition

  Calories: 584kcal | Carbohydrates: 60g | Protein: 25g | Fat: 28g | Saturated Fat: 14g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 72mg | Sodium: 2151mg | Potassium: 693mg | Fiber: 4g | Sugar: 9g | Vitamin A: 1394IU | Vitamin C: 33mg | Calcium: 474mg | Iron: 2mg

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  Vegetarian Chili

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  Up to 10 servings
  

  Vegetarian Chili

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  Recipe adapted from:

  Cookie and Kate

  Rated 3 out of 5 based on 3 customer ratings

  $0.00 Cooking Fee

  Serving Size: 1 1/2 cups

  Dairy FreeEgg FreeGluten FreeNut FreeRefined Sugar FreeSoy FreeVeganVegetarian

  While the ingredients in this chili recipe are sbasic, the flavor is anything but, with the addition of smoked paprika for an extra-savory, smoky note. With optional garnishes to accommodate GF, DF, and Vegan diets.

  https://cookieandkate.com/vegetarian-chili-recipe/

  Vegetarian Chili quantity

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  https://cookieandkate.com/vegetarian-chili-recipe/

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  Instructions

  • In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and 1/4 teaspoon of the salt. Stir to combine and cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.
  • Add the garlic, chili powder, cumin, smoked paprika and oregano. Cook until fragrant while stirring constantly, about 1 minute.
  • Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes.
  • Remove the chili from the heat and discard the bay leaf. For the best texture and flavor, transfer 1 1/2 cups of the chili to a blender, making sure to get some of the liquid portion. Securely fasten the lid and blend until smooth (watch out for hot steam), then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)
  • Add the chopped cilantro, stir to combine, and then mix in the vinegar, to taste. Add salt to taste, too—I added 1/4 teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days or you can freeze it for longer-term storage.

  Cook Times

  Active Prep15

  Hands-On Cook11

  Hands-Off Cook30

  Passive0

  Total Time56 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 4 tablespoon extra-virgin olive oil
  • 2 red onion medium chopped
  • 2 red bell pepper large chopped
  • 4 carrot medium chopped
  • 4 stalk celery chopped
  • 1 teaspoon Kosher salt divided
  • 8 clove garlic pressed or minced
  • 4 tablespoon chili powder
  • 4 teaspoon ground cumin
  • 3 teaspoon smoked paprika
  • 2 teaspoon dried oregano
  • 56 ounce canned diced tomatoes with their juices
  • 60 ounce canned black beans rinsed and drained
  • 30 ounce canned pinto beans rinsed and drained
  • 4 cup vegetable broth
  • 2 bay leaf
  • 4 tablespoon fresh cilantro
  • 2 teaspoon red wine vinegar

  Optional garnishes:

  • fresh cilantro
  • avocado sliced
  • tortilla chips check label for GF
  • sour cream skip for dairy free and vegan
  • grated cheddar cheese skip for dairy free and vegan

  Cooking Tools Required

  5-quart saucepot, Cutting board, Measuring cups and spoons, Potato Masher, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium-high power until heated through or heat on stove top over medium heat.

  Nutrition

  Calories: 352kcal | Carbohydrates: 58g | Protein: 17g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1803mg | Potassium: 1366mg | Fiber: 21g | Sugar: 9g | Vitamin A: 6560IU | Vitamin C: 55mg | Calcium: 201mg | Iron: 8mg

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  Balsamic Strawberries with Honey Vanilla Ricotta

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  Up to 10 servings
  

  Balsamic Strawberries with Honey Vanilla Ricotta

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  Recipe adapted from:

  Thomas Bohne

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 3/4 cup

  Egg FreeNut FreeOil FreeSoy FreeVegetarian

  A strawberry dessert that is as beautiful as it tastes. It's cool and creamy, the balsamic is slightly sweet and tangy with a deep robust flavor. It enhances the natural sweetness of strawberries and the ricotta cheese is sweetened with honey and just a touch of vanilla, topped with fresh basil.

  https://www.justapinch.com/recipes/dessert/fruit-dessert/balsamic-strawberries-w-honey-vanilla-ricotta-2.html

  Balsamic Strawberries with Honey Vanilla Ricotta quantity

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  https://www.justapinch.com/recipes/dessert/fruit-dessert/balsamic-strawberries-w-honey-vanilla-ricotta-2.html

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • In a food processer add first 3 ingredients and mix for 1 minute. Transfer to a bowl and refrigerate for 1 hour (minimum).
  • Bring vinegar and sugar to a boil in a small pot. Reduce to simmer for 2 minutes, stirring constantly. Cool completely.
  • Toss basil and berries with balsamic sauce.
  • To plate, place ricotta cheese on bottom of a glass.
  • Spoon berries on top. Place a little fresh basil as garnish and half a strawberry on the rim of the glass. You may also wet the rim of the glass ahead of time with a lemon wedge and dip the rim in sugar for decoration.

  Cook Times

  Active Prep10

  Hands-On Cook2

  Hands-Off Cook60

  Passive0

  Total Time1 hour hour 12 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 5 cup ricotta cheese
  • 1 teaspoon pure vanilla extract
  • 7 tablespoon honey
  • 6 tablespoon balsamic vinegar
  • 5 tablespoon granulated sugar
  • 2 1/2 pound strawberry hulled and diced
  • 5 tablespoon fresh basil chiffonade

  Cooking Tools Required

  Cutting board, Food Processor, Measuring cups and spoons, Mixing bowls, Sharp Knives, Spatula, Top Stove

  Nutrition

  Calories: 328kcal | Carbohydrates: 32g | Protein: 15g | Fat: 16g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 63mg | Sodium: 107mg | Potassium: 325mg | Fiber: 2g | Sugar: 25g | Vitamin A: 614IU | Vitamin C: 67mg | Calcium: 278mg | Iron: 1mg

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  Chicken Schnitzel with Brown Rice and Chopped Israeli Salad

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  6 servings
  

  Chicken Schnitzel with Brown Rice and Chopped Israeli Salad

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  Recipe adapted from:

  Elise Bauer

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 1 cutlet, 4 ounces potato, 7 ounce salad

  Refined Sugar FreeSoy Free

  Schnitzel is a traditional German dish in which meat is pounded, coated with breadcrumbs, then lightly fried. This version uses chicken breasts and is served with Brown Rice and chopped Isralei salad

  https://www.simplyrecipes.com/recipes/sweet_and_sour_red_cabbage/

  Chicken Schnitzel with Brown Rice and Chopped Israeli Salad quantity

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  https://www.simplyrecipes.com/recipes/sweet_and_sour_red_cabbage/

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 6

  Instructions

  For the brown rice:

  • Heat pot over medium heat. Add oil, swirling to coat pan. Add rice and toast until fragrant, shaking pan occasionally, around 5 minutes. Add broth, water, and salt. Bring to a boil.
  • Reduce to low and simmer with lid on. Simmer until water has been absorbed, about 40-45 minutes.
  • Remove from heat, keep lid on, and let rice sit 19 minutes. Remove lid and fluff with fork. Fold in parsley.

  For the chopped Israeli salad

  • Chop the first 6 ingredients into a very small fine dice. The smaller you chop the better.
  • Place in a large bowl and toss with the lemon zest, olive oil, lemon juice, salt, pepper.
  • Taste and adjust lemon and salt to your liking.

  For the schnitzel:

  • Meanwhile, pre-heat oven to 250 degrees if you wish to keep chicken warm.
  • Cut the chicken breasts horizontally into two pieces. Place the pieces between two sheets of plastic wrap and pound them until they are ¼ inch thick. Lightly season both sides with salt and pepper.
  • Place the flour, egg and breadcrumbs in 3 separate shallow bowls. Add garlic powder to breadcrumbs and mix to combine.
  • Heat ¼ inch oil in large skillet over medium-high heat. While skillet is heating up, dip the chicken in this order: flour, eggs, breadcrumbs. Coat both sides, gently shaking off any excess breadcrumbs.
  • Cook cutlets about 3 minutes per side. Transfer to wire rack and place in oven while cooking the remaining cutlets.
  • For serving, squeeze with fresh lemon juice and top with chopped parsley. Serve with mashed potatoes. Allow to cool completely before storing any leftovers.

  Cook Times

  Active Prep20

  Hands-On Cook20

  Hands-Off Cook15

  Passive0

  Total Time55 minutes minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  For the chicken:

  • 2 pound boneless skinless chicken breast about 3 large chicken breast
  • 1 ½ teaspoon Kosher salt more or less to taste
  • ½ teaspoon freshly ground black pepper more or less to taste
  • ¾ cup all-purpose flour
  • 2 egg large, beaten
  • 2 cup plain breadcrumbs
  • 1 teaspoon garlic powder
  • ½ cup avocado oil for frying

  For serving:

  • 2 tablespoon Italian parsley chopped
  • 1 lemon cut into 6 wedges

  For the brown rice:

  • 1 tablespoon extra virgin olive oil
  • 2 cup long grain brown rice
  • 3 cup low sodium vegetable broth
  • 2 cup water
  • 1/2 teaspoon Kosher salt
  • 1/4 cup Italian parsley chopped, optional

  For the chopped Israeli salad

  • 1.5 pound tomato extra-large finely diced
  • 1 English cucumber finely diced
  • 3 ounce onion finely diced
  • 1 ounce orange bell pepper finely diced
  • 1/3 cup Italian parsley
  • 1/3 fresh mint
  • 1/3 fresh cilantro
  • 1.5 tablespoon lemon zest
  • 1 tablespoon fresh lemon juice start with ½ a lemon, add more to taste
  • 2 tablespoon extra virgin olive oil
  • 1/2 teaspoon Kosher salt more or less to taste or dietary preference
  • 1/4 teaspoon freshly ground black pepper more or less to taste or dietary preference

  Cooking Tools Required

  12-inch skillet, 5-quart saucepot, Cooling Rack, Cutting board, Measuring cups and spoons, Meat Pounder, Oven, Potato Masher, Sharp Knives, Tongs, Top Stove, Vegetable Peeler

  Reheating/Serving Instructions

  Best eaten right after cooking. Heat potatoes in microwave on medium-high heat until heated through. Heat chicken in a 350 degree oven for 15 minutes.

  Nutrition

  Calories: 895kcal | Carbohydrates: 98g | Protein: 47g | Fat: 35g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 21g | Trans Fat: 1g | Cholesterol: 151mg | Sodium: 1727mg | Potassium: 1265mg | Fiber: 7g | Sugar: 9g | Vitamin A: 2270IU | Vitamin C: 50mg | Calcium: 144mg | Iron: 5mg

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  Beef and Black Bean Enchilada Casserole

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  Up to 10 servings
  

  Beef and Black Bean Enchilada Casserole

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3"x4" piece

  Egg Free

  SERVES 10

  Beef and Black Bean Enchilada Casserole quantity

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  Instructions

  • Place a large sauté pan over medium-high heat and add the olive oil. When oil is just warm add the chopped onion, sautéing for a minute. Add the ground beef, kosher salt and several grindings of pepper. When the onion is soft and ground beef is no longer pink (6-7 minutes) add the black beans, cumin and the chili powder sautéing an additional minute. Remove from heat and let cool.
  • Pour ¼ cup of the enchilada sauce on the bottom of a 2 ½ quart round casserole or an 9x13 glass baking dish. Arrange 4 tortillas, overlapping as needed over the sauce. Top with 1/3 of the beef-black bean mixture, ½ cup of the enchilada sauce, ½ cup of the Monterey Jack cheese, and ½ cup of the cheddar cheese. Repeat the layer 2 more times, finishing with ½ cup sauce and ¾ cup of each cheese.
  • Bake for 25-30 minutes at 350 degrees or until casserole is heated through and cheese is melted. Top with sliced green onions and black olives. Let cool 5 minutes before cutting.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook25

  Passive0

  Total Time45 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 white onion ½ inch dice
  • 1 pound ground beef
  • 2 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 15 ounce canned black beans drained and rinsed
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 15 ounce canned Hatch red enchilada sauce Hatch brand recommended
  • 12 large corn tortilla
  • 1 ¾ cup shredded monterey jack cheese
  • 1 ¾ cup shredded cheddar cheese

  For garnish:

  • 3 stalk green onion sliced
  • 2 ounce canned sliced black olives

  Cooking Tools Required

  12-inch nonstick skillet, 9x13 inch glass baking dish, Colander, Cutting board, Measuring cups and spoons, Oven, Sharp Knives, Wooden Spatula

  Reheating/Serving Instructions

  Heat in the microwave on medium high heat until heated through.

  Nutrition

  Calories: 421kcal | Carbohydrates: 27g | Protein: 23g | Fat: 25g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 70mg | Sodium: 1383mg | Potassium: 380mg | Fiber: 6g | Sugar: 4g | Vitamin A: 757IU | Vitamin C: 4mg | Calcium: 347mg | Iron: 3mg

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  Peanut Butter Curry Chickpea Stew

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  Up to 10 servings
  

  Peanut Butter Curry Chickpea Stew

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  Recipe adapted from:

  KaiaFit

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 2 cups

  Dairy FreeEgg FreeGluten FreeRefined Sugar FreeSoy FreeVeganVegetarian

  This KaiaFit recipe is part of the 7-day Spring cleanse for 2022.

  https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

  Peanut Butter Curry Chickpea Stew quantity

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  https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

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  Instructions

  • Heat a large saucepan over medium-low heat and melt the coconut oil. Add the onion, garlic and ginger. Cook for 2-3 minutes, stirring frequently.
  • Add the spices and cook for 1 minute, until fragrant. Add the water to deglaze the pan, then stir in the peanut butter.
  • Add the vegetable broth and almond milk. Stir until all is smoothly combined. Add the salt.
  • Add the pepper, zucchini, carrots and chickpeas and stir well to mix. Simmer uncovered for 20 minutes, stirring occasionally.
  • Stir in the lime juice and cilantro. Divide into bowls, and top with more cilantro if desired.

  Cook Times

  Active Prep20

  Hands-On Cook5

  Hands-Off Cook20

  Passive0

  Total Time45 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 1/2 tablespoon coconut oil
  • 2 each yellow onion large, diced
  • 5 clove garlic minced
  • 2 1/2 tablespoon fresh ginger grated
  • 2 1/2 teaspoon ground cumin
  • 2 1/2 teaspoon coriander
  • 2 1/2 teaspoon ground cinnamon
  • 1 tablespoon ground turmeric
  • 10 tablespoon water
  • 10 tablespoon peanut butter all natural
  • 5 cup vegetable broth
  • 2 1/2 cup unsweetened almond milk
  • 2 1/2 teaspoon sea salt
  • 2 each red bell pepper large, sliced
  • 2 each zucchini large, sliced
  • 5 each carrot medium, peeled and sliced
  • 75 ounce canned chickpeas rinsed and drained
  • 3 each lime juiced
  • 1 bunch fresh cilantro chopped

  Cooking Tools Required

  Can Opener, Cutting board, Kitchen towels, Ladle, Measuring cups and spoons, Saucepan, Sharp Knives, Spatula, Stock pot or >5 Qt pot, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on high power until heated through, or on the stove top over medium. Store in the refrigerator up to 4 days or freeze.

  Nutrition

  Calories: 372kcal | Carbohydrates: 44g | Protein: 16g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Sodium: 1821mg | Potassium: 736mg | Fiber: 13g | Sugar: 7g | Vitamin A: 6270IU | Vitamin C: 45mg | Calcium: 197mg | Iron: 4mg

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  Fresh Herb Couscous

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  Up to 10 servings
  

  Fresh Herb Couscous

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  Recipe adapted from:

  Shani Burton

  Rated 0 out of 5

  (0 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 3/4 cup

  Dairy FreeRefined Sugar FreeVeganVegetarian

  This herbed couscous makes a nice side dish and sub for plain white rice.

  Fresh Herb Couscous quantity

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  Adjust the ingredients measurement scale here by changing this number. 10 servings

  Instructions

  • In a medium saucepan, bring broth, salt, and oil to a boil.
  • Stir in the couscous, cover tightly with a lid and remove from heat.
  • Let the couscous steam for 5 minutes still couscous is soft.
  • Use a fork to fluff the couscous and break up any clumps.
  • Chop parsley, cilantro, and mint.
  • Mix in chopped herbs and pine nuts.
  • Serve warm or chilled

  Cook Times

  Active Prep5

  Hands-On Cook0

  Hands-Off Cook5

  Passive5

  Total Time15 minutes minutes

  Recipe Serving Size10 servings

  Ingredients

  Ingredients

  • 12 ounce Moroccan couscous
  • 16 ounce vegetable broth
  • 2 tablespoon extra virgin olive oil
  • ½ teaspoon Kosher salt
  • ⅓ cup Italian parsley leaves only
  • ⅓ cup fresh cilantro leaves only
  • ⅓ cup mint leaves only
  • ¼ cup pine nuts

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saucepan, Sharp Knives, Stock pot or >5 Qt pot, Top Stove

  Reheating/Serving Instructions

  Heat in microwave for 1 min or till thoroughly heated.

  Nutrition

  Calories: 180kcal | Carbohydrates: 28g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Sodium: 303mg | Potassium: 96mg | Fiber: 2g | Sugar: 1g | Vitamin A: 365IU | Vitamin C: 3mg | Calcium: 15mg | Iron: 1mg

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  Polenta Slices with Zucchini and Tomatoes

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  Rated 0 out of 5
  Up to 10 servings
  
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  Polenta Slices with Zucchini and Tomatoes

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  Recipe adapted from:

  Jenn Tidwell

  Rated 5 out of 5 based on 5 customer ratings

  (1 customer review)

  $0.00 Cooking Fee

  Serving Size: 10 oz

  Vegetarian

  This amazing side dish recipe came from a stroke of genius when I didn't have many ingredients on hand. Published on Taste of Home.

  Polenta Slices with Zucchini and Tomatoes quantity

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  Instructions

  • In a large nonstick skillet, cook polenta rounds in 1 tablespoon oil over medium heat for 5-6 minutes on each side or until golden brown.
  • Meanwhile, in another large skillet, saute zucchini in remaining oil until tender. Add shallots and garlic; cook 1 minute longer. Add the broth, pepper and salt. Bring to a boil; cook until liquid is almost evaporated.
  • Stir in the tomatoes, basil and parsley; heat through. Serve with polenta; sprinkle with cheese.

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 32 ounce polenta 2 tubes, sliced in 10 rounds
  • 5 tablespoon extra virgin olive oil divided
  • 3 cup zucchini chopped
  • ⅔ cup shallot minced
  • 5 clove garlic minced
  • ½ cup vegetable stock
  • 4 each Roma tomato seeded and chopped
  • 5 tablespoon fresh basil minced
  • 3 tablespoon Italian parsley minced
  • ¼ cup Parmesan cheese shredded

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saute pan, Sharp Knives, Skillet, Top Stove

  Reheating/Serving Instructions

  Reheat until warmed through in the stove or microwave.

  Nutrition

  Calories: 106kcal | Carbohydrates: 7g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 2mg | Sodium: 94mg | Potassium: 324mg | Fiber: 2g | Sugar: 4g | Vitamin A: 790IU | Vitamin C: 19mg | Calcium: 51mg | Iron: 1mg

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  Swedish Meatballs – Diabetes Friendly

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  Rated 0 out of 5
  FSA/HSA eligible when qualified
  Up to 10 servings
  

  Swedish Meatballs – Diabetes Friendly

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  Recipe adapted from:

  Stephanie

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3-4 meatballs

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Brain FoodDiabetes FriendlyHeart HealthyKetoLower CarbNut FreeRefined Sugar Free

  These delicious and flavorful Swedish Meatballs are smothered in a savory gravy that you can serve with low carb magic noodles or mashed cauliflower. Enjoy the tasty meatballs guilt free.

  https://thecozycook.com/swedish-meatball-recipe/

  Swedish Meatballs – Diabetes Friendly quantity

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  https://thecozycook.com/swedish-meatball-recipe/

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  Instructions

  • Heat ½ of the olive oil in a large, high-walled skillet and add the finely diced onions and garlic. Soften for 5 minutes. Set aside and let cool.
  • In a large bowl, combine the almond flour and ground flaxseeds, Parmesan cheese, whisked egg, almond milk, cooled onions/garlic, salt, oregano, allspice, nutmeg, and pepper. Gently incorporate the meat until evenly combined, but without overworking it (otherwise the meatballs will be tough instead of tender).
  • Roll into 1 ½-inch meatballs and place on a plate. (A small cookie scoop makes it easier to roll balls of uniform size.) Transfer to the fridge and let them chill for 15 minutes, or up to overnight. Cover if chilling overnight.
  • While the meatballs chill, combine the beef broth, Worcestershire sauce, Dijon, and parsley in a large measuring cup with a spout. Set aside.
  • Heat remaining olive oil in a large skillet over medium-high heat.
  • Brown the meatballs in batches, leave plenty of room around each so that you can easily rotate them with a spoon to brown on all sides. Brown for about 1 minute per side. Remove and set aside. Add additional oil and/or decrease heat slightly as needed throughout cooking.
  • Melt the butter in the same skillet and use a silicone spatula to “clean” the bottom of the skillet. Add the avocado oil. Stir in the flour and cook for 2 minutes, stirring continuously, until it begins to brown.
  • Add the beef broth mixture in small splashes, stirring continuously. Bring to a boil, then reduce to a simmer.
  • Place the Greek yogurt in a medium bowl. Spoon some of the sauce into the bowl (about ¼ cup), and stir until well-combined. Stir it into the sauce over low heat until incorporated.
  • Add the meatballs back to the skillet along with any juices from the plate. Spoon the sauce on top. Allow them to heat through over low heat for 10-15 minutes (or until cooked through), partially covered. Garnish with fresh parsley and serve over mashed potatoes or egg noodles.

  Cook Times

  Active Prep25

  Hands-On Cook30

  Hands-Off Cook15

  Passive0

  Total Time1 hour hour 10 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  Meatballs (about 35)

  • 3 tablespoon extra virgin olive oil divided
  • 1 each medium yellow onion finely diced
  • 4 clove garlic minced
  • 12 tablespoon almond flour
  • 4 tablespoon flax seeds meal
  • 0.5 cup low sodium grated Parmesan cheese low sodium
  • 2 each large egg whisked
  • 0.5 cup unsweetened almond milk
  • 0.5 teaspoon kosher salt or less
  • 0.5 teaspoon dried oregano
  • 0.5 teaspoon ground allspice
  • 0.5 teaspoon ground nutmeg
  • 0.5 teaspoon freshly ground black pepper
  • 1.5 pound lean ground turkey or ground chicken
  • 1 pound lean ground beef or entirely turkey/chicken for less fat

  Sauce

  • 2 tablespoon butter
  • 2 tablespoon avocado oil
  • 4 tablespoon whole wheat flour or almond flour
  • 4 cup low-sodium beef broth
  • 2 teaspoon Worcestershire sauce
  • 2 teaspoon Dijon mustard
  • 2 teaspoon dried parsley
  • 1 cup plain Greek yogurt

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, plate, Sharp Knives

  Reheating/Serving Instructions

  Heat in the microwave or stove top until heated through.

  Nutrition

  Calories: 368kcal | Carbohydrates: 7g | Protein: 34g | Fat: 23g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.4g | Cholesterol: 111mg | Sodium: 509mg | Potassium: 642mg | Fiber: 2g | Sugar: 1g | Vitamin A: 184IU | Vitamin C: 1mg | Calcium: 128mg | Iron: 2mg

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  Egg Muffin Tex-Mex Style With Turkey and Veggies

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  12 servings
  

  Egg Muffin Tex-Mex Style With Turkey and Veggies

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  Recipe adapted from:

  Lexi's Clean Kitchen

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1-2 muffins

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyGluten FreeKetoLower CarbNut FreePaleoRefined Sugar FreeSoy FreeWhole 30

  Indulge in the savory goodness of these Tex-Mex Egg Muffin Cups, bursting with flavor and ideal for convenient meal prep! Crafted with ground turkey and veggies, these muffins offer a tasty and protein-packed breakfast on the go. This recipe will require 2 muffin pans.

  Egg Muffin Tex-Mex Style With Turkey and Veggies quantity

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  Adjust the ingredients measurement scale here by changing this number. 12

  Instructions

  • Preheat oven to 350ºF
  • In a medium skillet, heat oil and sauté peppers and onions for 5-7 minutes until soft
  • Add in turkey and spices and cook until browned
  • Add in spinach, and tomato. Toss to combine and set aside.
  • In a large bowl whisked together eggs. Add in the turkey and veggies. Season with 1/2 salt and 1/4 teaspoon black pepper.
  • Pour into greased muffin tin
  • Bake for 20 minutes until eggs are firm
  • Garnish and serve!

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook20

  Passive0

  Total Time40 minutes minutes

  Recipe Serving Size12

  Ingredients

  Ingredients

  • 1 tablespoon avocado oil
  • 1 each red bell pepper finely diced
  • 1 each green bell pepper finely diced
  • 1 each small yellow onion finely diced
  • 1 pound 93% lean ground turkey
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground paprika
  • 1/2 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dry oregano
  • 1 cup fresh spinach
  • 1 each Roma tomato finely diced
  • 1 each jalapeno pepper seeded and diced
  • 9 each egg whisked
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 tablespoon fresh cilantro chopped, for garnish

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Sharp Knives, Standard muffin pan

  Reheating/Serving Instructions

  Heat in microwave on medium power about 30 seconds, more or less until warm.

  Nutrition

  Calories: 126kcal | Carbohydrates: 3g | Protein: 12g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 151mg | Sodium: 270mg | Potassium: 215mg | Fiber: 1g | Sugar: 1g | Vitamin A: 876IU | Vitamin C: 24mg | Calcium: 36mg | Iron: 1mg

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  12

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  Crockpot Lemon-Garlic Chicken

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  Rated 0 out of 5
  FSA/HSA eligible when qualified
  Up to 10 servings
  

  Crockpot Lemon-Garlic Chicken

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  Recipe adapted from:

  Slava Bond

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 6.5 ounce

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbRefined Sugar FreeSoy Free

  Slow cooked chicken comes out tender and flavorful with just the right amount of garlic, oregano, and lemon.

  >> Note: This dish requires a crockpot (slow cooker) and will be ready in 5 hours. You will need to store it promptly after cooking is complete. This may be after the chef leaves. <<

  http://magicskillet.com/recipe/crockpot-lemon-garlic-chicken/

  Crockpot Lemon-Garlic Chicken quantity

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  http://magicskillet.com/recipe/crockpot-lemon-garlic-chicken/

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  Instructions

  Step 1

  • In a small bowl, combine dried oregano, garlic, seasoned salt, and black pepper. Mix well and rub chicken breasts with the oregano mixture.

  Step 2

  • Heat unsalted butter in a large nonstick skillet. Brown rubbed chicken breast halves in hot butter. Using a slotted spoon, transfer to a slow cooker.

  Step 3

  • Pour water, lemon juice, and bouillon granules into the same skillet. Bring to a boil over high heat, loosening browned bits from the skillet. Pour the boiled lemon mixture over the chicken.

  Step 4

  • Cover the slow cooker and cook on a low-heat setting for 4-5 hours. Add parsley and baste the chicken. Cover the slow cooker and cook on a high-heat setting for a further 15-30 minutes, or until chicken breasts are tender.

  Cook Times

  Active Prep15

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Total Time25 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 teaspoon dried oregano
  • 3/4 teaspoon seasoned salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 pound boneless skinless chicken breast
  • 4 tablespoon unsalted butter
  • 1/2 cup water
  • 6 tablespoon fresh lemon juice
  • 4 clove garlic peeled and minced
  • 2 teaspoon chicken bouillon granules
  • 2 tablespoon fresh parsley minced

  Cooking Tools Required

  12-inch saute pan, Crockpot

  Reheating/Serving Instructions

  Heat in the microwave on medium-high power or stove top on medium heat until heated through.

  Nutrition

  Calories: 253kcal | Carbohydrates: 1g | Protein: 39g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 128mg | Sodium: 482mg | Potassium: 699mg | Fiber: 1g | Sugar: 1g | Vitamin A: 270IU | Vitamin C: 7mg | Calcium: 22mg | Iron: 1mg

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  Chinese Beef and Broccoli Stir Fry-Diabetes Friendly

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  6 servings
  

  Chinese Beef and Broccoli Stir Fry-Diabetes Friendly

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 4 ounce

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyLower CarbNut Free

  This dish will easily outdo your local Chinese take out both in taste and quality of ingredients.

  Chinese Beef and Broccoli Stir Fry-Diabetes Friendly quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 6

  Instructions

  • Place the beef slices in a medium bowl. Add the marinade ingredients and mix thoroughly. Let beef marinate at room temperature for 15 minutes.
  • Meanwhile, in a small bowl whisk together the sauce ingredients. Set aside.
  • Heat a large sauté pan or wok over medium-high heat. Add half the oil, then carefully place beef pieces in pan, spreading them out. Cook without stirring for a minute or so, then stir-fry until meat is about 80 percent done. Remove beef from pan and reserve.
  • To the same pan add remaining oil. Add the ginger and garlic and cook for a minute or less, just until garlic is pale gold.
  • Add onion and stir-fry for a minute or two, then add the broccoli to the pan. Cook for an additional minute.
  • Add the cooked reserved beef including any accumulated juices, mixing well to combine.
  • Pour sauce over beef and broccoli, cover and cook for several minutes or until broccoli is tender crisp. Add additional water if sauce is too thick and adjust seasonings if needed.

  Cook Times

  Active Prep15

  Hands-On Cook10

  Hands-Off Cook0

  Passive15

  Total Time40 minutes minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  • 1 ½ pound flank steak sliced against the grain into strips about 1/8 inch thick and 2 inches long

  Marinade:

  • 1 tablespoon gluten free soy sauce
  • 1 ½ tablespoon dry sherry
  • 3 tablespoon corn starch

  Sauce:

  • ¼ cup water
  • 1 tablespoon gluten free soy sauce
  • 1 ½ tablespoon brown sugar packed
  • 1 ½ tablespoon sesame oil
  • 1 ½ tablespoon corn starch
  • 1 ½ tablespoon rice vinegar
  • 1 tablespoon Kikkoman oyster sauce (gluten free)
  • 2 tablespoon avocado oil
  • 2 tablespoon fresh ginger finely chopped
  • 5 clove garlic finely chopped
  • 1 onion large, sliced lengthwise into strips about ¼ inch thick
  • 6 cup broccoli florets

  Cooking Tools Required

  Cutting board, Sharp Knives, Top Stove, Wok

  Reheating/Serving Instructions

  Microwave on medium power until heated through.

  Nutrition

  Calories: 315kcal | Carbohydrates: 18g | Protein: 28g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 68mg | Sodium: 511mg | Potassium: 742mg | Fiber: 3g | Sugar: 5g | Vitamin A: 568IU | Vitamin C: 83mg | Calcium: 81mg | Iron: 3mg

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  Spaghetti with Meat Sauce-Low FODMAP

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  Rated 0 out of 5
  Up to 10 servings
  

  Spaghetti with Meat Sauce-Low FODMAP

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 6-7 oz meat sauce, 5-6 oz cooked spaghetti

  Gluten FreeLow FODMAPNut FreeSoy Free

  An Italian-American favorite that the whole family will enjoy! This version uses garlic infused oil instead of onions.

  Spaghetti with Meat Sauce-Low FODMAP quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Heat olive oil and butter in a large skillet over medium high heat. Add 1 stalk chopped celery, carrots, and Italian seasoning. Saute several minutes.
  • Add the ground beef, browning for about 3-5 minutes, making sure to crumble the beef as it cooks.
  • Add the wine and allow to simmer until most of the liquid is gone.
  • Add the lactose free milk and allow to simmer until most of the liquid is gone.
  • Add the tomatoes and simmer an additional 15 minutes. Taste and correct for salt.
  • Meanwhile bring a large pot of water to a boil. Add salt and cook spaghetti according to package directions. Drain, return pasta to pot and add the meat sauce. Toss to combine.
  • Plate and sprinkle with Parmesan cheese.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook25

  Passive0

  Total Time45 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  For the meat sauce:

  • 2 tablespoon garlic infused extra virgin olive oil
  • 4 tablespoon butter
  • 1 stalk celery finely chopped
  • 2 carrot large, finely chopped
  • 1 tablespoon Italian seasoning
  • 1 1/2 pound ground beef
  • 1.5 cup white wine dry, such as Sauvignon Blanc
  • 1.5 cup lactose free whole milk
  • 42 ounce canned whole peeled plum tomatoes chopped with juice

  For the pasta:

  • 1 ½ pound gluten free spaghetti cooked al-dente

  For serving:

  • 1 cup Parmesan cheese grated

  Cooking Tools Required

  Can Opener, Cutting board, Measuring cups and spoons, Sharp Knives, Skillet, Stock pot or >5 Qt pot, Top Stove

  Reheating/Serving Instructions

  Reheat in microwave on high power until heated through.

  Nutrition

  Calories: 583kcal | Carbohydrates: 63g | Protein: 25g | Fat: 24g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 72mg | Sodium: 428mg | Potassium: 679mg | Fiber: 4g | Sugar: 8g | Vitamin A: 2598IU | Vitamin C: 12mg | Calcium: 234mg | Iron: 4mg | Phosphorus: 266mg

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  Sautéed Zucchini and Cherry Tomatoes-Low FODMAP

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  Up to 10 servings
  

  Sautéed Zucchini and Cherry Tomatoes-Low FODMAP

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  Recipe adapted from:

  Jennifer Segal - Once Upon a Chef

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 7 ounce

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLow FODMAPLower CarbNut FreePaleoReduced FatRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  Crisp zucchini and sweet cherry tomatoes make a lovely summer side dish.

  Sautéed Zucchini and Cherry Tomatoes-Low FODMAP quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Heat the olive oil over medium heat in a large sauté pan or a large pot.
  • Add the zucchini, tomatoes, salt and pepper and cook, stirring frequently, for 3-5 minutes, or until the zucchini are cooked but still crisp and the tomatoes have started to collapse, creating a little sauce. Stir in the fresh basil, then taste and adjust seasoning if necessary. Transfer to a serving dish and garnish with more fresh basil if desired.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 tablespoon extra virgin olive oil
  • 3 pound zucchini for 10 servings 6 medium, cut into 1/2-inch chunks
  • 2 pound grape tomato or cherry tomatoes, halved
  • 2 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoon fresh basil chopped plus more for garnish if desired

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Saute pan, Sharp Knives

  Reheating/Serving Instructions

  Heat in a saute pan over medium-high heat until heated through.

  Nutrition

  Calories: 65kcal | Carbohydrates: 8g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 481mg | Potassium: 573mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1049IU | Vitamin C: 37mg | Calcium: 32mg | Iron: 1mg

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  Turmeric Rice-Low FODMAP

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  Rated 0 out of 5
  Up to 10 servings
  

  Turmeric Rice-Low FODMAP

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  Recipe adapted from:

  Jenn Tidwell

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 2/3 cup

  Gluten FreeReduced FatVeganVegetarian

  Turmeric rice is an aromatic and flavorful side dish. Low in fat, vegan, and gluten free.

  https://veggiedesserts.com/turmeric-rice/

  Turmeric Rice-Low FODMAP quantity

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  https://veggiedesserts.com/turmeric-rice/

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Heat oil in a large pan.
  • Add the turmeric, cumin, all the spices, and rice, and combine well, being careful not to burn. Saute for a minute or two.
  • Pour in the stock or broth, cover the pan, bring to a boil, reduce the heat and simmer for 15-20 minutes or until all the liquid has been absorbed. If needed, add more broth or water torwards the end to make it fluffly.
  • Serve sprinkled with chopped parsley.
  • Note: be guided by the cooking time on your particular bag of rice.

  Cook Times

  Active Prep5

  Hands-On Cook5

  Hands-Off Cook20

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 tablespoon coconut oil
  • 1 tablespoon avocado oil
  • 2 teaspoon ground turmeric
  • 1 teaspoon cumin seeds
  • 2 bay leaf
  • 6 cardamom pod
  • 2 ½ cup aged basmati rice
  • 4 cup vegetable broth
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper

  Garnish

  • 3 tablespoon Italian parsley

  Cooking Tools Required

  Colander, Measuring cups and spoons, Saucepan with lid, Spatula, Stock pot or >5 Qt pot, Top Stove

  Reheating/Serving Instructions

  Reheat to desired temperature using the stove top or microwave.

  Nutrition

  Calories: 204kcal | Carbohydrates: 40g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 612mg | Potassium: 88mg | Fiber: 1g | Sugar: 1g | Vitamin A: 306IU | Vitamin C: 2mg | Calcium: 23mg | Iron: 1mg

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  Vegan Lean Cauliflower Mashed Potatoes

  $0.00 Cooking Fee

  Rated 5.00 out of 5
  FSA/HSA eligible when qualified
  4 servings
  

  Vegan Lean Cauliflower Mashed Potatoes

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  Recipe adapted from:

  Elena Tomasi - As Easy As Apple Pie

  Rated 5 out of 5 based on 10 customer ratings

  $0.00 Cooking Fee

  Serving Size: 9 oz

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyGluten FreeHeart HealthyLower CarbPaleoReduced FatVeganVegetarian

  Healthy and delicious Cauliflower Mashed Potatoes – A creamy, delicious, gluten free, low carb, paleo and vegan alternative to mashed potatoes.

  Vegan Lean Cauliflower Mashed Potatoes quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Bring a large pot of salted water to a boil, add the cauliflower and garlic and cook for about 10 minutes or until the cauliflower is fork tender. Drain, return it back to the hot pan and let it stand for 2 to 3 minutes with the lid on.
  • Transfer the cauliflower and garlic to a food processor, add the olive oil, salt and pepper and purée until smooth. (You can also use a potato masher or hand blender).
  • Adjust the salt and pepper to taste.
  • Garnish with chopped fresh thyme, salt, pepper, and a drizzle of olive oil.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook15

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 3 pound cauliflower 1 large head, trimmed and cut into florets
  • 3 clove garlic
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon Kosher salt
  • ⅛ teaspoon freshly ground black pepper

  For garnish

  • fresh thyme chopped, optional
  • extra virgin olive oil optional
  • flavored salt optional
  • freshly ground black pepper optional

  Cooking Tools Required

  Cutting board, Food Processor, Measuring cups and spoons, Sharp Knives, Stock pot or >5 Qt pot

  Reheating/Serving Instructions

  You can store the cauliflower mashed potatoes in the refrigerator for up to 3 days, or freeze it to last a few weeks.

  Nutrition

  Calories: 119kcal | Carbohydrates: 18g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 393mg | Potassium: 1027mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1IU | Vitamin C: 165mg | Calcium: 79mg | Iron: 1mg

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  Vegan Pesto

  $0.00 Cooking Fee

  Rated 0 out of 5
  Up to 10 servings
  

  Vegan Pesto

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  Recipe adapted from:

  Zeke Gluckman

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 2 Tablespoons

  Dairy FreeGluten FreeKetoLower CarbPaleoRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  This vegan pesto is delicious on just about everything!

  Vegan Pesto quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Add all ingredients to food processor or vitamix blender and blend until everything is combined approx 1 to 2 minutes.

  Cook Times

  Active Prep10

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time10 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1/2 cup fresh basil
  • 2 tablespoon pine nuts
  • 4 clove garlic
  • 1/2 teaspoon Kosher salt
  • 2 tablespoon fresh lemon juice
  • 2 tablespoon nutritional yeast
  • 6 tablespoon extra virgin olive oil
  • 2 tablespoon water

  Cooking Tools Required

  Food Processor, Immersion Blender

  Reheating/Serving Instructions

  n/a

  Nutrition

  Calories: 96kcal | Carbohydrates: 2g | Protein: 1g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 117mg | Potassium: 53mg | Fiber: 1g | Sugar: 1g | Vitamin A: 64IU | Vitamin C: 2mg | Calcium: 5mg | Iron: 1mg

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  10

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