Tag: low carb

Crustless Spinach Cheese Pie


  • 10 ounces frozen spinach (Thawed, squeezed and drained; Or use wilted fresh down)
  • 5 eggs beaten
  • 2 ½ cups cheese (Any kind. You can use a blend of whatever you like)
  • 1 teaspoon dried minced onion
  • ¼ teaspoon garlic powder
  • Salt and pepper to taste


  1. Preheat oven to 375 degrees F
  2. Combine all ingredients and pour into prepared pan.
  3. Bake for approximately 30 minutes, or until edges start to brown.


Serving: 1 slice | Calories: 194 | Carbohydrates: 3g | Net Carbs: 2g |Protein: 14g | Fat: 15g | Saturated Fat: 8g | Cholesterol: 139g | Sodium: 285mg | Fiber: 1g |Sugar: 1g 

Crepes Galore!

Crepes Galore!

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)




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

High Protein Low Carb Cottage Cheese Pancakes

High Protein Low Carb Cottage Cheese Pancakes

This is a special Father’s Day breakfast for those who aren’t in their first two weeks of the program. These pancakes don’t taste at all like cottage cheese and are very yummy. (Notice how much better these taste and you feel when you eat these, compared to white flour pancakes!)
Serves 3-4

1 cup low-fat cottage cheese
2 T. grapeseed or vegetable oil, plus extra oil to cook in
6 eggs
½ cup almond flour (available in bulk at Rosauer’s Huckleberry’s section)
¼ tsp. salt
½ tsp. vanilla

Heat pan to medium, put all ingredients in blender and mix until smooth. Using a small amount of oil in pan, cook until bubbles start forming. Turn, cook very briefly, and remove from pan. (The batter will be very thin and only requires a short cooking time.)

Serve with a little homemade fruit sauce (recipe below), pure maple syrup or low carb yogurt and fruit. Some people love these so much that they prefer them plain, without any topping.

Low Carb Fruit Sauce

2 cups frozen unsweetened fruit (i.e., boysenberries, blackberries, peaches)
1 cup water, mixed with 1 T. cornstarch
4 T. agave syrup
Pinch of salt

Put frozen fruit in pan. Mix all other ingredients together and pour over fruit. Bring to boil, stirring occasionally. Enjoy!

Copyright David and Cheryl MacDonald, 2009


Fajita Wraps

Fajita Wraps


*Another tasty recipe brought to you by Go Figure chef, David MacDonald


1 lb. chicken breast, cut into pieces             ½ tsp. salt

1 sweet onion, cut into strips                      1 tsp. garlic salt

½ bunch cilantro, chopped                         Bibb lettuce

4 Tbsp. olive oil                                        1 avocado, chopped

2 tsp. chili powder                                     1 large tomato, chopped

1 each red and yellow pepper, cut in strips

1 jalapeno pepper, chopped (remove seeds if you don’t want it too hot)

Take 2 saute pans, about 10 inches large.  Split olive oil between them.

In pan #1:

Saute chicken until almost done.  Stir in 1 Tbsp. chili powder and salt and finish cooking chicken.  Let sit.

In pan #2:

Add onions, jalapeno, and peppers.  Saute until soft and stir in 1 tsp. chili powder and garlic salt.

Take individual pieces of Bibb lettuce, and add a small portion of chicken and pepper mix to each.  Mix avocado, cilantro and tomato together and use as garnish.  Enjoy!

(For variety, try replacing chicken with other proteins like beef or ground turkey.)


© David and Cheryl MacDonald, 2014

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