Prepared by Go Figure Chef David, here’s a delicious and fairly simple way to add veggies and good fats to your meal.
2 cups broccoli florets (steamed lightly, should be bright green but tender. Plunge
into cold water after steaming.)
1 cup artichoke hearts (packed in water, not oil preferably. If oil-packed is
available only, rinse first.)
2 cups olives (a mix of green, black and kalamata is nice, or whatever you have.)
½ cup thinly sliced sweet onion
Put cold broccoli and all ingredients in a bowl and toss with balsamic dip (recipe on next page.) Serve and enjoy!
Extra add-ins to choose from:
Herbs: fresh chopped basil, fresh rosemary
Veggies: cauliflower (prepare like broccoli), tomato, mushroom, peppers
Protein: turkey pepperoni, small pieces of cooked sausage
©David and Cheryl MacDonald, 2012
In honor of Mother’s Day: try this recipe!
A Special Mother’s Day Breakfast: Crust-less Quiche
This flavorful and nutritious recipe provides a hint of crust without crust. [divider]
4 turkey bacon pieces cut in ½ inch pieces
¼ cup chopped onion
1 cup steamed broccoli (a few stalks), then chop into ½ inch pieces
5 eggs 1 tsp. salt
¼ cup scallion tops or chives 1 Tbsp. cornstarch
2 Tbsp. butter ¼ cup feta
¼ cup almond flour (Bob’s Red Mill carries this: it is just blanched almonds very finely ground, so it has healthy fats, and is low carb) (pricey, but worth it!)
½ cup half- and- half (special treat, only a little carbs/serving)
Saute bacon and onion in a little olive oil until crisp. Steam broccoli until soft.
Blend eggs in blender with cornstarch, half-and-half, and salt. Heat 9 inch glass pie pan in oven with butter or Land O’Lakes butter/olive oil spread. When melted, coat bottom and sides with almond flour and sprinkle with salt.
Sprinkle bottom with broccoli. Pour in egg mixture. Sprinkle bacon, onion, chives over eggs, and feta chunks over top. Bake 350 degrees for about 30 minutes or until firm. Cut like pie for serving.
Accompany quiche with some sliced strawberries with a little agave (low-glycemic natural sweetener) drizzled over the top and a dollop of whipped cream (freshly whipped, or a low carb canned one such as Land O’ Lakes.)
To make it a really special breakfast, serve on your best dishware with some pretty spring flowers on the table.
Celebrate the moms in your life with this beautiful, delicious, and healthful gourmet meal!
©David MacDonald, 2012
Walnut Apple Salad
With the weather warming, we naturally turn to lightening up our diets. Raw vegetables become more appealing when our bodies are not subjected to the harsh cold of winter. Here is one of Go Figure owner Cheryl’s favorite salads that is easy to throw together, and tastes like spring![divider]
1 lb. cooked protein of your choice (salmon, white fish, poultry: great for leftovers)
1 lb. mixed greens (for fast prep, buy pre-washed and cut greens; get the furthest expiration date available to last longest)
*1 cup roasted walnuts, chopped small
1 cup thinly sliced Granny Smith apples, or apple type of your preference
½ cup thinly sliced red or sweet onion
4 Tbsp. olive oil
6 Tbsp. balsamic vinegar
**A light sprinkling of Gorgonzola or parmesan
Combine all ingredients but oil and vinegar in a large bowl. (Small pieces of protein can be mixed in, or you can have individual servings if you want to get exact weight/calorie count.)
Mix oil and vinegar vigorously in a cup or blender to emulsify. Serve dressing on the side; leftover salad will hold up better without the dressing mixed in.
*Walnuts can be purchased pre-chopped, but usually they are raw. Roast on low heat for about 20 minutes, stirring occasionally, until lightly browned on stovetop or oven to preserve nutrients. Turn occasionally so they don’t burn. Roasting walnuts gets rid of the bitter taste of raw ones. A large batch of these can be made and stored in freezer for quick access for salads or snacks.
**Wait until after 6 weeks on the program to add Gorgonzola, as it is 50 calories per 1 Tbsp.
©David and Cheryl MacDonald, 2014
Greek Sausage Dish
Or Empty the Refrigerator
*Another tasty creation by Go Figure Chef David
This is a yummy and easy one-pot meal!
4 large Italian sausage (sweet or hot), sliced into bite sized pieces
2 stalks celery, chopped small 2 Tbsp. olive oil
½ onion, chopped small ½ tsp. garlic salt
1 head broccoli, chopped small ¼ cup white wine
1 tomato, chopped small ¼ cup feta cheese, crumbled
1 dozen olives, green or kalamata
½ cup artichoke hearts, (canned in water, drained)
In a large sauté pan with oil on medium-high heat, add sausage and start to brown. Turn heat to medium and add onions, broccoli, and celery. Saute with sausage for about 5-10 minutes until soft.
Add tomatoes, olives, feta, artichokes and wine. Sprinkle with garlic salt. Mix in gently and simmer for 2 minutes. Adjust wine and garlic salt to taste.
Additional veggies and herbs may be added: spinach, kale, fresh basil, oregano or rosemary.
©David and Cheryl MacDonald, 2014