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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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  Ingredients Scale

  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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  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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  Beef and Black Bean Enchilada Casserole

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  Rated 0 out of 5
  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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  Vegetable Quinoa

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  Rated 0 out of 5
  Up to 10 servings
  

  Vegetable Quinoa

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  Recipe adapted from:

  Customer

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 cup

  Dairy FreeEgg FreeGluten FreeNut FreeRefined Sugar FreeSoy FreeVeganVegetarian

  In this customer submitted recipe, sauteed onions, carrots, and zucchini are cooked with the quinoa for extra flavor and nutrition.

  Vegetable Quinoa quantity

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  Ingredients Scale

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

  Instructions

  • Heat olive oil in a large saucepan over medium heat. Add the onion and sauté until softened.
  • Add the carrot and zucchini, sauteing for several more minutes.
  • Add the quinoa, water, and salt; bring to a boil. Reduce the heat to a simmer and cook for 15 minutes.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook15

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 tablespoon extra virgin olive oil
  • 2 onion chopped
  • 2 cup quinoa thoroughly rinsed and drained
  • 2 carrot medium, coarsely grated
  • 2 zucchini mediium, coarsely grated
  • 3 cup water
  • 1 1/2 teaspoon Kosher salt

  Cooking Tools Required

  Cutting board, Fine-Mesh Strainer, Kitchen towels, Measuring cups and spoons, Saucepan with lid, Sharp Knives, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium-high power until heated through.

  Nutrition

  Calories: 170kcal | Carbohydrates: 26g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 367mg | Potassium: 365mg | Fiber: 3g | Sugar: 2g | Vitamin A: 2122IU | Vitamin C: 9mg | Calcium: 34mg | Iron: 2mg

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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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  Crispy Chicken Legs with Tomatoes and Potatoes

  $0.00 Cooking Fee

  Rated 0 out of 5
  6 servings
  

  Crispy Chicken Legs with Tomatoes and Potatoes

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  Rated 5 out of 5 based on 5 customer ratings

  (1 customer review)

  $0.00 Cooking Fee

  Serving Size: 1 chicken leg quarter

  Dairy FreeEgg FreeGluten FreeRefined Sugar FreeSoy Free

  This one-pan meal of tender and crisp chicken legs with tomatoes, potatoes, and basil recipe has been adapted slightly from Jamie Oliver. As everything cooks together in one dish, all the beautiful flavors get blended together.

  Crispy Chicken Legs with Tomatoes and Potatoes quantity

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  Ingredients Scale

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

  Instructions

  • Pre-heat oven to 350 degrees.
  • In a large bowl toss together the basil leaves, garlic, tomatoes, and potatoes. Drizzle with olive oil and toss again. Transfer to a 13x9 inch deep baking dish.
  • Season chicken pieces with salt and pepper. Nestle into baking dish over vegetables.
  • Bake, uncovered for 1 ½ hours, turning vegetables halfway through, and until chicken skin is crisp and meat is falling off the bone.

  Cook Times

  Active Prep10

  Hands-On Cook5

  Hands-Off Cook90

  Passive0

  Total Time1 hour hour 45 minutes minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  • 1 bunch fresh basil leaves picked
  • 12 clove garlic peeled and left whole
  • 1 cup cherry tomato halved lengthwise
  • 4 each Roma tomato quartered
  • 1 ½ pound new potato quartered
  • ¼ cup extra virgin olive oil
  • 4 pound chicken leg 4 quarters (skin and bone attached)
  • 1 teaspoon Kosher salt
  • ½ teaspoon freshly ground black pepper

  Cooking Tools Required

  Pyrex baking dish

  Reheating/Serving Instructions

  Heat in microwave on medium high power until heated through.

  Nutrition

  Calories: 836kcal | Carbohydrates: 37g | Protein: 47g | Fat: 55g | Saturated Fat: 13g | Cholesterol: 240mg | Sodium: 818mg | Potassium: 1505mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1042IU | Vitamin C: 54mg | Calcium: 74mg | Iron: 4mg

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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

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  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.
  
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  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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  Spaghetti with Meat Sauce-Low FODMAP

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  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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  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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  Thai-Inspired Chicken Meatball Soup

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  Up to 10 servings
  

  Thai-Inspired Chicken Meatball Soup

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  Recipe adapted from:

  Ali Slagle

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3 meatballs plus 2/3 cup broth

  Brain FoodDairy FreeEgg FreeGluten FreeNut FreePostpartumPregnancySoy Free

  This stellar soup is reviving and cozy. It starts with ginger-scented chicken-cilantro meatballs that are browned, then simmered in a fragrant coconut milk broth that’s inspired by tom kha gai, A heap of spinach is added for color and flavor, and a squeeze of lime adds brightness and punch. The soup is brothy, so serve it over rice or another grain to make it a full meal.

  https://cooking.nytimes.com/recipes/1020631-thai-inspired-chicken-meatball-soup

  Thai-Inspired Chicken Meatball Soup quantity

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  https://cooking.nytimes.com/recipes/1020631-thai-inspired-chicken-meatball-soup

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

  Instructions

  • Using the small holes of a box grater, or a Microplane, grate the ginger, garlic and jalapeño (or finely chop them by hand). Transfer half to a large bowl and set the rest aside. To the large bowl, add the chicken, finely chopped cilantro, 2/3 of the fish sauce and salt. Use your hands or a fork to fully combine but do not overmix.
  • Use your hands or an ice cream scoop to form 2-inch meatballs (about 2 ounces each). In a large Dutch oven or pot, heat the oil over medium-high heat. Working in batches, add the meatballs in a single layer and cook, flipping halfway through, until golden brown on two sides, 5 to 8 minutes. Transfer to a plate and repeat, adding oil as needed.
  • Once all the meatballs are browned and out of the pot, if the oil is burned, wipe it out and add a bit more to the pot. Reduce the heat to medium, add the reserved ginger mixture and sauté until fragrant, about 1 minute. Add the chicken broth, coconut milk, sugar and the remaining fish sauce, and bring to a simmer. Add the meatballs and any juices from the plate, and simmer until the flavors come together and the meatballs are cooked through, 5 to 8 minutes.
  • Remove from heat, and stir in the spinach and lime juice. Divide rice among bowls, then top with meatballs, broth and cilantro. Serve with lime wedges.

  Notes

  Photo shown on website is not representative of the dish.  Should look like this: 

  

  Cook Times

  Active Prep20

  Hands-On Cook15

  Hands-Off Cook10

  Passive0

  Total Time45 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 5 ounce fresh ginger peeled
  • 12 clove garlic peeled
  • 2 jalapeno pepper
  • 4 pound ground chicken
  • 2 bunch fresh cilantro leaves and stems finely chopped, a few whole leaves reserved for serving
  • 6 tablespoon fish sauce Red Boat recommeded
  • 2 teaspoon Kosher salt more or less to taste
  • 4 tablespoon coconut oil plus more as needed
  • 4 cup chicken broth
  • 28 ounce canned full-fat coconut milk
  • 1 teaspoon granulated sugar
  • 10 ounce baby spinach
  • 2 tablespoon lime juice

  Cooking Tools Required

  5-quart saucepot, Box grater, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on high power until heated through, or on the cooktop over medium heat.

  Nutrition

  Calories: 499kcal | Carbohydrates: 9g | Protein: 36g | Fat: 38g | Saturated Fat: 24g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 158mg | Sodium: 1857mg | Potassium: 1419mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2822IU | Vitamin C: 12mg | Calcium: 73mg | Iron: 5mg

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  Pulled Tandoori Chicken with Cauliflower Rice

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  Rated 0 out of 5
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  Up to 10 servings
  

  Pulled Tandoori Chicken with Cauliflower Rice

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  Recipe adapted from:

  Karin Adoni Ben-David

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 4.5 ounces

  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 HealthyKetoLower CarbNut FreePaleoReduced FatRefined Sugar FreeSoy FreeWhole 30

  This recipe is courtesy of dietician Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. Spicy shredded chicken and lite coconut milk combine to make this classic Indian dish. Served with cauliflower rice.

  Pulled Tandoori Chicken with Cauliflower Rice quantity

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  Ingredients Scale

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

  Instructions

  For the pulled chicken:

  • Fill a large pot with chicken stock and add the garlic, onion, salt, and bring to a boil.
  • Once boiling, add the chicken breasts and after 2 minutes, reduce to low and allow to simmer for 12-15 minutes, until chicken is just cooked and no longer pink. Remove from heat, drain and allow chicken to cool.

  For the tandoori sauce:

  • Combine all the spices in a small bowl and add the coconut milk and mix until fully incorporated. Adjust spices to suit taste.
  • Once chicken has cooled, place chicken back into the pot and using two forks, shred the chicken finely. Add the tandoori sauce and serve immediately.

  For the cauliflower rice:

  • Heat a large non-stick saute pan over medium-high heat. When hot add the oil and the garlic, saute for 30 seconds, being careful not to burn the garlic. Add the frozen riced cauliflower, breaking up chunks as necessary. Saute for 3-5 minutes until warmed.

  Cook Times

  Active Prep20

  Hands-On Cook20

  Hands-Off Cook0

  Passive0

  Total Time40 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 ½ pound boneless skinless chicken breast each cut in half
  • 8 cup chicken stock
  • 1 onion finely chopped
  • 4 clove garlic minced
  • 1/2 teaspoon sea salt more or less to taste

  For the tandoori sauce

  • 1 cup canned lite coconut milk lite fat
  • 1/2 teaspoon sea salt more or less to taste
  • 2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper optional but highly recommended, adjust per client's spiciness preferences
  • 2 teaspoon ground cumin
  • 2 teaspoon ground turmeric
  • 2 teaspoon freshly ground black pepper

  For the cauliflower rice:

  • 33 ounce frozen riced cauliflower
  • 2 clove garlic
  • 2 teaspoon avocado oil

  Cooking Tools Required

  12-inch saute pan, Can Opener, Cutting board, Dutch Oven, Forks, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp Knives, Top Stove, Wooden Spatula

  Reheating/Serving Instructions

  Heat chicken in a large sauté pan set over medium heat and heat until cooked through.

  Nutrition

  Calories: 310kcal | Carbohydrates: 15g | Protein: 41g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 107mg | Sodium: 738mg | Potassium: 1125mg | Fiber: 2g | Sugar: 5g | Vitamin A: 279IU | Vitamin C: 49mg | Calcium: 47mg | Iron: 2mg

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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 Mushroom Stroganoff

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  Up to 10 servings
  

  Vegan Mushroom Stroganoff

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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 FreeNut 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

  Vegan Mushroom Stroganoff quantity

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

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

  Instructions

  • Cook the brown rice fusilli according to package instructions and set aside.
  • Heat the oil in a skillet over medium-high heat. Cook the onions and mushrooms until soft, about five to eight minutes. Season with salt and pepper. Stir in the vegetable broth and Dijon mustard.
  • In a small bowl, whisk the arrowroot powder with a bit of water until dissolved. Add the mixture to the skillet and lower the heat to a gentle simmer for five minutes.
  • Add the coconut milk and season with more salt and pepper as needed.
  • Divide the brown rice fusilli into bowls and top with the mushroom stroganoff. Enjoy!

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook10

  Passive0

  Total Time40 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 30 ounce dry brown rice fusilli cooked according to package directions
  • 7 teaspoon extra virgin olive oil
  • 3 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 2 yellow onion large, finely diced
  • 2 pound cremini mushroom sliced
  • 3 1/3 cup vegetable broth
  • 5 teaspoon Dijon mustard
  • 7 1/2 teaspoon arrowroot powder
  • 2/3 cup canned full-fat coconut milk

  Cooking Tools Required

  Can Opener, Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Sharp Knives, Skillet, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium-high power until heated through, or in a sauté pan over medium heat.

  Nutrition

  Calories: 107kcal | Carbohydrates: 11g | Protein: 3g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 1047mg | Potassium: 488mg | Fiber: 2g | Sugar: 4g | Vitamin A: 170IU | Vitamin C: 2mg | Calcium: 28mg | Iron: 1mg

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  Broiled Fish with Tapenade

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  Up to 10 servings
  

  Broiled Fish with Tapenade

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  Recipe adapted from:

  Jen Stone

  Rated 0 out of 5

  (0 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 6 oz

  Dairy FreeEgg FreeGluten FreeKetoLower CarbNut FreeRefined Sugar FreeSoy Free

  Fish of your choice delicately broiled with a zesty tapenade

  Broiled Fish with Tapenade quantity

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  Instructions

  • Preheat broiler
  • Combine capers, parsley, vinegar, salt, and garlic. And olive oil, you can add more if needed, keep it thick like a jam. Stir well and set aside.
  • Coat baking sheet lightly with spray
  • Place the fish on a tray, space the filets, and chery tomatoes. Drizzle olive oil and sprinkle paprika and black pepper on the fish. Broil 3-4 minutes, depending on the thickness of the.
  • Top filets with tapenade, broil for additional 3-4 minutes.
  • Serve with lemon slices.

  Cook Times

  Active Prep10

  Hands-On Cook0

  Hands-Off Cook8

  Passive5

  Total Time23 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1/2 cup capers drained
  • 16 ounce Kalamata olive drained, pitted, and chopped
  • 1 cup Italian parsley chopped
  • 2 tablespoon red wine vinegar
  • 1/2 teaspoon salt
  • 5 teaspoon extra virgin olive oil
  • 4 clove garlic minced
  • avocado oil cooking spray
  • 60 ounce tilapia you can use salmon, tuna, orange roughy, or your choice of fresh fish
  • 5 teaspoon extra virgin olive oil to drizzle
  • 1 dash paprika
  • 1 dash freshly ground black pepper
  • 5 ounce cherry tomato sliced
  • 1 lemon sliced

  Cooking Tools Required

  8x8 inch nonstick baking pan, Baking sheet, Cutting board, Food storage containers, Kitchen towels, Measuring cups and spoons, Mixing bowls, Oven, Sharp Knives, Tongs

  Reheating/Serving Instructions

  Serve with lemon slices. Reheat in a covered pan on low until fish is just heated through.

  Nutrition

  Calories: 277kcal | Carbohydrates: 5g | Protein: 35g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 85mg | Sodium: 1158mg | Potassium: 617mg | Fiber: 2g | Sugar: 1g | Vitamin A: 765IU | Vitamin C: 18mg | Calcium: 59mg | Iron: 2mg

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  Turkey Chili

  $0.00 Cooking Fee

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

  Turkey Chili

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  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 HealthyRefined Sugar FreeSoy Free

  A high-protein, fiber-packed, comforting chili that's full of bold flavors!

  Turkey Chili quantity

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  Ingredients Scale

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

  Instructions

  • Sauté the Aromatics: Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking for 2 minutes.
  • Cook the Turkey: Add ground turkey, breaking it apart as it browns (about 5 minutes).
  • Add the Ingredients: Stir in diced tomatoes, tomato paste, black beans, kidney beans, corn, and spices. Simmer for 10 minutes.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 pound 93% lean ground turkey
  • 1 tablespoon extra virgin olive oil
  • 1 whole small onion diced
  • 2 clove garlic minced
  • 15 ounce canned diced tomatoes-low sodium
  • 15 ounce canned black beans-low sodium drained & rinsed
  • 15 ounce canned kidney beans-low sodium drained & rinsed
  • 1 cup frozen corn
  • 1 tablespoon tomato paste
  • 1 teaspoon chili powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon freshly ground black pepper

  Cooking Tools Required

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

  Reheating/Serving Instructions

  Heat in the microwave on high power until heated through or on a cooktop over medium heat.

  Nutrition

  Calories: 409kcal | Carbohydrates: 49g | Protein: 41g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 62mg | Sodium: 700mg | Potassium: 1335mg | Fiber: 16g | Sugar: 5g | Vitamin A: 619IU | Vitamin C: 18mg | Calcium: 117mg | Iron: 6mg | Phosphorus: 551mg

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  Classic Turkey burger

  $0.00 Cooking Fee

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

  Classic Turkey burger

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  Recipe adapted from:

  Brien Shamp

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1/3 pound patty

  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 FreeKetoLower CarbNut FreePaleoPostpartumReduced FatRefined Sugar FreeSoy Free

  This mouthwatering Classic Turkey Burger is the perfect blend of lean, ground turkey and simple, flavorful seasonings, making it a healthier alternative to your traditional beef burger. Grilled to perfection, it's juicy and tender, serve it with your choice of fresh toppings like lettuce, tomato, and pickles, all nestled in lettuce or over a salad. Whether you're hosting a casual summer BBQ or looking for a weeknight meal, this turkey burger delivers deliciousness with every bite! It goes great with this guacamole!

  Classic Turkey burger quantity

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  Ingredients Scale

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

  Instructions

  • Over medium heat, sauté onion in coconut oil until translucent. Add red pepper, cumin, garlic powder, parsley, cayenne pepper, and salt and pepper. Sauté for 5 minutes more, and remove from heat. Once cool, add ground turkey to the mix, and form 5 oz. patties, which roughly translates to a patty that is 3 ½ inches wide by 3/8 inch thick.
  • Prep a cooktop grill pan or outdoor grill to medium high (1 tsp coconut oil optional for cooking burgers). Cook patties for about 4 minutes per side for medium.
  • Burgers freeze well. Make sure to securely wrap & freeze for a back-up meal!

  Cook Times

  Active Prep20

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 pound 93% lean ground turkey
  • 2 tablespoon coconut oil
  • 2 each sweet onion diced
  • 1 each red bell pepper diced
  • 2 teaspoon ground cumin more or less to taste
  • ¼ teaspoon cayenne pepper or red pepper flakes, adjust per heat preference
  • 1 teaspoon garlic powder minced
  • 1 cup fresh parsley finely chopped
  • ½ teaspoon freshly ground black pepper adjust as needed
  • 2 teaspoon Kosher salt adjust as needed

  Cooking Tools Required

  12-inch nonstick skillet, Cutting board, Grill, Grill Pan, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp Knives, Spatula, Top Stove

  Reheating/Serving Instructions

  Burgers freeze well. Make sure to securely wrap & freeze for a back-up meal! To re-heat, heat in a sauté pan over medium heat or in the microwave until heated through.

  Nutrition

  Calories: 257kcal | Carbohydrates: 7g | Protein: 26g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 101mg | Sodium: 569mg | Potassium: 440mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1004IU | Vitamin C: 26mg | Calcium: 56mg | Iron: 2mg

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  Egg Muffin Tex-Mex Style With Turkey, Veggies and Black Beans

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  12 servings
  

  Egg Muffin Tex-Mex Style With Turkey, Veggies and Black Beans

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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.
  
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  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyGluten FreeKetoLower CarbNut FreeRefined Sugar FreeSoy Free

  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, veggies, cheese and black beans, 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, Veggies and Black Beans quantity

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  Ingredients Scale

  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 black beans, 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
  • 1/2 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 canned black beans rinses and drained
  • 1 cup fresh spinach
  • 1 each Roma tomato finely diced
  • 1 each jalapeno pepper seeded and diced
  • 9 each egg whisked
  • 1/2 cup shredded sharp cheddar cheese shredded
  • 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: 130kcal | Carbohydrates: 5g | Protein: 10g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 141mg | Sodium: 343mg | Potassium: 223mg | Fiber: 2g | Sugar: 1g | Vitamin A: 910IU | Vitamin C: 25mg | Calcium: 71mg | Iron: 1mg

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  Pumpkin Chocolate Chip Bread (2 loaves)

  $0.00 Cooking Fee

  Rated 0 out of 5
  20 servings
  

  Pumpkin Chocolate Chip Bread (2 loaves)

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  Recipe adapted from:

  Customer

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 slice

  Dairy FreeNut FreeSoy FreeVegetarian

  This recipe makes 2 delicious loaves, one to enjoy now and one to freeze for later!

  Pumpkin Chocolate Chip Bread (2 loaves) quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 20

  Instructions

  • Preheat oven to 350 degrees. Prepare 2 loaf pans by greasing and lightly flouring.
  • In a medium bowl cream together the sugar and oil. Add eggs one at a time mixing well after each addition.
  • Add the pumpkin and water mixing well to incorporate all the ingredients.
  • In a separate bowl whisk together the dry ingredients.
  • Fold the dry ingredients into the wet ingredients.
  • Stir in the chocolate chips if using.
  • Divide mixture evenly into loaf pans and bake for 60-70 minutes or until a wooden skewer inserted into the center comes out clean. Allow bread to cool 15 minutes before removing from pan. Finish cooling on cooling rack.

  Cook Times

  Active Prep20

  Hands-On Cook0

  Hands-Off Cook70

  Passive0

  Total Time1 hour hour 30 minutes minutes

  Recipe Serving Size20

  Ingredients

  Ingredients

  Wet ingredients:

  • 3 cup granulated sugar
  • 1 cup avocado oil
  • 4 egg
  • 15 ounce canned pumpkin
  • 2/3 cup water

  Dry ingredients:

  • 3 ½ cup all purpose flour
  • 2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 2 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1 teaspoon ground clove
  • 1 teaspoon ground allspice

  Optional:

  • 10 ounce semi-sweet chocolate chips

  Cooking Tools Required

  8x5 inch Loaf Pan, 8x8 inch nonstick baking pan, Can Opener, Electric Hand Mixer, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Spatula

  Nutrition

  Calories: 395kcal | Carbohydrates: 56g | Protein: 5g | Fat: 18g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 34mg | Sodium: 147mg | Potassium: 166mg | Fiber: 2g | Sugar: 36g | Vitamin A: 3365IU | Vitamin C: 1mg | Calcium: 38mg | Iron: 2mg

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  One Pan Moroccan Fish

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  Rated 0 out of 5
  6 servings
  

  One Pan Moroccan Fish

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  Recipe adapted from:

  Karin Adoni Ben-David

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 7 ounce

  Dairy FreeEgg FreeGluten FreeNut FreeReduced FatRefined Sugar FreeSoy Free

  This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This North African fish dish made with halibut, has a range of flavors and lots of spiciness!

  One Pan Moroccan Fish quantity

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  Ingredients Scale

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

  Instructions

  • To a large saute pan with a lid, add the oil. Heat over medium high and when hot add bell pepper, tomatoes, carrots, garlic, and garbanzo beans. Sauté until veggies are soft, about 5 minutes.
  • In a blender, add the cilantro, Jalapeño, paprika, turmeric, cayenne, salt, pepper, and red pepper flakes. Add hot water and blend until smooth.
  • Add the mixture to the pan with the vegetables and bring to a boil. Turn down to a simmer and cook for 5 minutes.
  • Nestle fish into the sauce, cover allow fish to cook for 5-7 minutes depending on thickness.

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  • 1 tablespoon avocado oil
  • 1 red bell pepper thinly sliced
  • 2 carrot large, organic, finely chopped
  • 14 ounce canned garbanzo beans drained and rinsed
  • 2 clove garlic crushed and minced
  • 4 tomato large, sliced into wedges about 1-inch thick
  • 1½ pound halibut or use any white fish of choice

  For the blender:

  • 1 bunch fresh cilantro
  • 1 jalapeno pepper
  • 2 teaspoon paprika
  • ¼ teaspoon ground turmeric
  • ¼ tespoon cayenne pepper more or less to taste
  • 1 teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper more or less to taste
  • ½ teaspoon crushed red pepper
  • ½ cup water hot

  Cooking Tools Required

  Blender, Can Opener, Cutting board, Kitchen towels, Measuring cups and spoons, Saute pan, Sharp Knives

  Reheating/Serving Instructions

  In a large sauté pan, heat fish with sauce over medium heat until heated through.

  Nutrition

  Calories: 217kcal | Carbohydrates: 16g | Protein: 26g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 56mg | Sodium: 673mg | Potassium: 929mg | Fiber: 5g | Sugar: 4g | Vitamin A: 5298IU | Vitamin C: 41mg | Calcium: 54mg | Iron: 2mg

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  6

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