Parmesan Meatballs

• ¼ cup grated parmesan
• 1 t. dried parsley
• 1 t. dried oregano
• 1 t. salt
• Minced onion to taste
• 1 lb. ground beef (or ground turkey or other meat)
• Olive oil
• 15 oz. can tomato sauce

Combine eggs, parmesan, seasonings, and onion. Stir in meat and mix well. Wet hands and mix small one inch meatballs. Heat oil and brown meatballs. Heat tomato sauce to a boil, mix in seasonings to taste such as additional oregano or Italian seasoning. Lower to simmer, add meatballs, and cook covered for about 10-15 minutes, or until ground meat is completely cooked.

Instead of pasta, serve with a nice salad and a sautéed veggie mix, such as zucchini, onion, red peppers with an oil and vinegar marinade. Enjoy!!

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These make a great meal, snack, or even an appetizer when serving guests.

• Ground turkey
• Olive oil
• Large lettuce leaves
• Unsweetened flaked coconut (available in health food sections/stores)
• Peanuts
• Teriyaki sauce

Cook turkey in a little oil. Mix in a small amount of teriyaki sauce. (For a healthier, and not so sugary version make your own with the recipe below.) Stir in some flaked coconut and chopped peanuts and serve in lettuce cups.

Teriyaki Sauce

• ¼ cup tamari (natural soy sauce found in health food sections)
• 1 T. agave (natural low-glycemic sweetener)
• 1 T. sesame oil
• 1 tsp. freshly grated ginger
• 1 clove minced garlic

Mix together, and it’s ready to go! If you like this sauce, make some extra next time and keep in refrigerator as a quick way to flavor various dishes.

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You thought you’d never get to eat a crepe again! Using one all-protein (no flour!) crepe recipe from our Go Figure co-owner and chef David MacDonald, you can vary the fillings to create quick, delightful and nutritious meals.

Basic Crepe Recipe

Makes about 6 crepes that look and taste like crepes, not eggs!

6 eggs

3 Tbsp. cornstarch or arrowroot flour

3 Tbsp. water

½ Tsp. salt

Whisk above ingredients together. Heat flat fry pan or crepe pan and coat lightly with olive oil or grapeseed oil. Pour about 1/3 cup of egg mixture into pan and tilt to lightly spread mixture over pan. Heat until light brown and flip. Heat again until other side is light brown and place on plate. Add filling (see below) to one side of crepe, roll up and serve. Voila! Bon appétit!

Savory Crepe

Ideally, we recommend using tofu for this recipe (even if you’re not a tofu lover!) The tofu in this crepe forms a delicious creamy consistency that takes on the flavors of the spices and vegetables. With the eggs in the crepe, the tofu provides wonderful texture and taste without adding too much extra protein. Try it, you’ll like it!!! (Other protein options: white fish or poultry sautéed first in a little oil, salt and pepper.)

1 pkg. firm tofu cut into 1/2 in. x 1/2 in. cubes (or crumbled)

2 Tbsp. olive oil                             ½ bunch asparagus, cut into ½ in. lengths

1 small tomato                                1 tsp. salt

1 Tbsp. Italian seasoning                   ½ cup chopped onion or scallion

2 cloves garlic, minced                     1 Tbsp. tamari (health food soy sauce)

Saute asparagus and onions until soft. Add tomato, tofu, and garlic. Sprinkle with salt, tamari, and seasoning. Stir together, adjust seasonings to taste, and heat until hot. Roll up in crepes and serve. (optional accompanying guacamole recipe below)

Guacamole

The following guacamole provides healthy fats and really enhances the flavor when used as a garnish on top of savory crepes.

½ large avocado                                1 small lemon

1 Tbsp. olive oil                                ½ tsp. each salt and pepper

Mash together above ingredients with a fork.

Chop ½ cup cucumber and ½ cup tomato.   Stir into avocado. (This recipe can also be used for any dish with guacamole.)

Blueberry Crepes

Use the same Basic Crepe Recipe. For filling, use fresh or frozen unsweetened blueberries or your favorite fruit.

Mix 3 cups blueberries with 3 Tbsp. agave (low-glycemic natural sweetener.) Heat on stovetop just enough to warm, not enough to cook or in microwave for about one minute. Roll up in crepes for a delicious meal, snack or dessert! (Eggs in crepes provide your protein)

Copyright David and Cheryl MacDonald, 2012

This dish combines flavors from culinary traditions of East and West to provide a lot of flavor without a lot of calories.

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2 lbs. chicken breast, cut into smaller pieces

1 cup good quality chunky salsa                  1 cup chicken broth

Salt and pepper to taste                              1 can unsweetened coconut milk

1 ½ tsp. curry powder                               Olive, grapeseed or coconut oil

¼ tsp. ground cloves

*¼ cup coconut or almond flour (these are ground coconut and almonds, not grains)

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Heat over medium-high heat about 2 Tbsp. oil in each of two large pans, one of which is a soup pot.  Season chicken with salt and pepper.  After oil is hot, lay chicken pieces into pan in a single layer.  Brown on both sides, about 10 minutes.  Remove chicken from pot.

Into soup pot, add salsa, curry, and cloves and cook until liquid has been reduced and it is sizzling.  Lower heat and whisk in flour until oil is absorbed.  Slowly pour in chicken broth and coconut milk while continuing to whisk.  Season lightly with more salt and pepper to taste.  Bring sauce to a simmer over medium heat.

Return chicken to pot, cover, and cook until chicken is fully cooked, another several minutes, stirring occasionally, making sure it stays at a simmer.

Spoon chicken and sauce into a bowl.  If you’d like, you can put some other cooked veggies in the bowl with it to be flavored by this yummy sauce.

Coconut milk has some good nutrients, but is high in calories, so be careful with how much sauce you consume at one meal.

*Almond flour can be purchased for less cost in bulk at Huckleberry’s/Rosauer’s.

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©David and Cheryl MacDonald, 2014

Change your everyday burger into one with a little kick.

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1 lb. lean ground meat of any type (turkey, bison, beef, chicken etc.)

Feta cheese

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Divide meat into serving size you need (about 4-5 servings/lb.)  Roll into individual balls.  Press a small amount of feta into the center of each ball.  Shape meat around feta into a patty.  Season with salt, pepper or Montreal Steak Seasoning.Heat a small amount of olive or grapeseed oil in a pan and cook patties all the way through, turning once.  Depending on thickness, about 10-15 minutes.

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Instead of a bun and fries, serve with lettuce, tomato, onion and your favorite veggie sticks: celery, cucumber, broccoli florets, pickles.

Have a little homemade guacamole on the side (more avocado, less mayo or sour cream) for some good fats.  Enjoy this easy and fun meal with very little clean-up too!

©David and Cheryl MacDonald, 2014