Welcome friends to Be Creatively Healthy Recipe Blog. As some of you know, I have food allergies to legumes, including peanuts & SOY. This makes weight-loss meal replacements a challenge. With planning, I created recipes using Optavia Soy-free products (Some with Soy Lecithin used sparingly). I was able to release my first 100 lbs in just 6-1/2 months on Optavia! (Medifast also used) My Goal is to help others on their health journey #BeCreativelyHealthy. -Jennifer Dickman
If you are interested in an easy casserole idea and you LOVE Lasagna, check out this recipe!
Cauliflower Lasagna Casserole
[4 servings: 1 Lean, 3 Green, 3 Condiment, 1 Fat]
~In a large personal blender, COMBINE:
24 ounces 1% Cottage Cheese (2 Leanest)
6 Tablespoon Eggbeaters (2 Condiments)
8 Tbls Light Cream Cheese (4 Fat)
1 tsp Italian seasoning (2 Condiment)
2 tsp garlic, minced (2 Condiment)
~PULSE until creamy; set aside.
~In a large skillet Brown:
9 ounces Extra Lean Ground Turkey (1 Leanest)
½ tsp Italian seasoning (1 Condiment)
1 tsp garlic, minced (1 Condiment)
~STIR IN: 1 cup diced tomatoes (2 Green), then remove from heat; set aside.
~Added Layers:
1¾ cup Rao's Pasta sauce (5 Green+4 Condiment)
4 oz Sargentos or Lucerne reduced-fat shredded Mozzarella cheese (1 Lean) *3-5g fat per oz.
~ASSEMBLE: In a 4 quart deep Casserole dish, place 8-¾ ounces Chopped Cauliflower Florets (5 Green) on bottom.
~Scoop ½ of the meat mixture followed by all of the Creamy mixture. Next, layer ½ of the Rao's Sauce, 2 ounces of shredded low-fat Sargentos cheese then the remaining ½ meat, followed by remaining ½ sauce. Top with 2 oz more or Low-fat shredded cheese.
~BAKE at 350°F for 40-45 minutes until cheese is melted and golden on top.
~Divide into 4 equal portions!
*Per request: Insta-pot Method:
~Turn the Instant Pot to SAUTE and add the oil.
~Once the oil is hot and shimmering, add the ground meat and seasoning Cook and stir, breaking up as you go, until the meat is no longer pink, about 7 minutes. Stir to combine.
~Add ¼ cup water and scrape up all of the stuck on bits of food. (Make sure to get every bit off so that you avoid a burn warning.) Pour in the diced tomatoes in their juices. Do not stir.
~Add in the chopped Cauliflower. Pressing down so that it is submerged in liquid. Pour ½ the Rao's Sauce over the cauliflower. Do Not Stir.
~Scoop the creamy mixture over top of cauliflower, again Do Not Stir. Cover with remaining Rao's Sauce
~Cover and seal the Instant Pot. Cook on high pressure (manual) for 15 minutes. Allow the pressure to release naturally for 20 minutes, and then vent to release any remaining pressure. Remove lid
~Sprinkle the cheese over the top. Set the lid back on the Instant Pot (no need to seal; just make sure it is resting on top). Let rest 10 additional minutes to allow the cheese to melt and more of the liquid to absorb.
~Bake at 400 for 10 minutes on a parchment paper lined baking stone or vented pan. ~Drape each flatbread over the edge of a loaf pan [FOR Crisper shell, set draped shells in oven bake 5-8 minutes more until crispness desired.]
~Set aside
Chicken Salsa Fajita [6 Servings: Each 2/3 Lean, 1 Green, 1 Condiment] Ingredients: 32 ounces of chicken (4 Lean) 3/4 cup red bell pepper (1 Green) 3/4 cup green bell pepper (1 Green) 1/2 cup chopped green onions (2 Condiment) 1-1/2 cups Rotel Diced tomatoes (3 Green) 2 teaspoon low sodium taco seasoning (4 Condiment) ~Turn on your Pampered Chef Quick Cooker (an Insta-Pot would work also) ~Place chicken into the bottom of the inner pot. Cover with the remaining ingredients then secure and lock the lid aligning the steam icons per manufacture instructions. ~Choose the Chicken/Poultry setting and press start. (15 minute timer will begin) ~When the timer goes off, hit cancel then manually release the pressure, making sure you are away from the back of the quick cooker when you release steam. (The Pampered Chef Quick cooker is designed to release steam towards the back of the cooker as long as you aligned the steam icons to begin. I love that safety feature.)
TO SERVE: Shred chicken and divide mixture into 6 equal portions. Serve 2 portions with 2 Cali'flour FLATBREADS each and store the remaining 4 servings in Ziploc Freezer for a different meal. Remember to label the bags.
[4 Servings: Each 1 Lean, 1 Green, 1-1/2 Condiment] Ingredients: 32 ounces of chicken (4 Lean) 1/2 cup red bell pepper (1 Green) 1/2 cup green bell pepper (1 Green) 1/2 cup chopped green onions (2 Condiment) 1 cups Rotel Diced tomatoes (2 Green) 2 teaspoon low sodium taco seasoning (4 Condiment) ~Turn on your Pampered Chef Quick Cooker (an Insta-Pot would work also) ~Place chicken into the bottom of the inner pot. Cover with the remaining ingredients then secure and lock the lid aligning the steam icons per manufacture instructions. ~Choose the Chicken/Poultry setting and press start. (15 minute timer will begin) ~When the timer goes off, hit cancel then manually release the pressure, making sure you are away from the back of the quick cooker when you release steam. (The Pampered Chef Quick cooker is designed to release steam towards the back of the cooker as long as you aligned the steam icons to begin. I love that safety feature.) TO SERVE: Shred chicken and divide mixture into 4 equal portions and serve with 2 additional GREENS like as Lettuce wraps or as a Fajita Salad.
To see how you are doing in your overall health, take a quick survey by clicking this link:Wellness Evaluation
If you would like information about the Amazing Health Journey or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan™ with support is 20 lbs.)
Yield 2 Servings *Adapted from Optavia Lean&Green Ingredients 9 oz Spaghetti Squash (5 Green) *or 15 oz Zucchini noodles 1/8 teaspoon Sea salt (1/2 Condiment) 1/4 teaspoon Coarse Ground Black Pepper (1/2 Condiment) 2 teaspoon olive oil (2 Fat) 12 oz raw Skinless boneless chicken breast (1-1/3 Leaner) 1 teaspoon garlic, minced (1 Condiment) 1/2 cup diced scallions (1 Green) 1 cup 1% Cottage cheese (2/3 Leanest) 4 Tablespoon Reduced Fat Parmesan (2 Condiment *Double the count if regular parm used) Directions Cut squash in half and scoop out seeds. (For Zucchini noodles, skip steps 1-4 and spiralize zucchini) Drizzle each half with olive oil. Sprinkle squash with salt and black pepper then place flesh-side down on a parchment paper lined baking sheet. Bake at 400° F. 40-,50 minutes until tender.
Cook chicken in a non-stick skillet spritzed with cooking spray along with minced garlic. In a personal blender combine 1% Cottage cheese, reduced fat cheese salt & pepper and blend until creamy
Idea: Use Spiraled Zucchini instead of
Spaghetti Squash
~Add sauce to skillet of cooked chicken and simmer 2 minutes. Add scallions and remove from heat. ~Scoop spaghetti squash out of the skin and divide equally between two plates. ~Divide chicken Alfredo evenly and spoon over spaghetti squash servings. Be Creatively Healthy #MySoyFreeJourney #opt4lifewithjenn
If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com (Average weight loss for Clients on the Optimal Weight 5&1 Plan™ with support is 20 lbs.)
[1 Serving: 1 Lean, 3 Green, 2 Condiment, 1 Fat] 1 Cali'LITE approved crust ~In a large non-stick skillet, cook Cali'flour Crust for 8-10 minutes then flip and cook for 5-8 minutes. (The crust should not be crispy but hold it's shape and foldable)
Avocado spread: ~ In a small mixing bowl combine 1-1/2 oz avocado with 1 Tbls Fage Yogurt and 1 wedge Light Laughing cow cheese. Mix until creamy and blended.
~Spread avocado mix over the crust. Then layer with 2 oz extra lean Turkey Deli slices and 1 oz Sargento's Reduced-fat shredded cheese.
~I opted to use lettuce on my wrap. (Per nutrition support There are 2 carbs in 1-1/2 cups of green leaf lettuce. I used 1 large leaf, so they said there wasn't enough to affect even a condiment used)
TO ORDER CALI'FLOUR CRUSTS: CLICK HERE (The Original Italian, the Sweet Red Pepper, the Spice Jalepeno and the PLAIN crust are the only ones approved for the 5&1 Optimal weightloss plan. Each Cali'flour LiTE crust count as 3 Green and 1/2 your Lean for the day.) https://glnk.io/9pw/dragonfliesluv #BeCreativelyHealthy#MySoyFreeJourney #opt4lifewithjenn
If you would like information about the Awesome Optavia Life or how you can have a Free Personal Health Coach Email me: becreativelyhealthy@gmail.com (Average weight loss for Clients on the Optimal Weight 5&1 Plan™ with support is 20 lbs.)
~In a small pie pan or 8 inch casserole dish, layer 1 cup fresh spinach, 1/2 cup diced tomatoes, 1/2 cup sliced mushrooms (Complete Greens) ~ In a medium mixing bowl Whisk 10 egg whites 1 ounce reduced-fat shredded cheese 3 Tablespoon Half & Half (1 fat) 1 teaspoon Minced Garlic, optional (1 Condiment) 1/4 teaspoon Salt substitute, optional (1 Condiment) 1 Tablespoon low sodium Bacon pieces (not bits), optional (1 condiment) ~Pour over veggies and Bake at 350°F for approximately 20-30 min or until whites are cooked through.
#MySoyFreeJourney
#opt4lifewithjenn
If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach E-mail me: becreativelyhealthy@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan™ with support is 20 lbs.)
🎆🎇Planning your menu for the Fourth Of July, or ANY Holiday, is the best way to stay on track. Here is an Approved 5&1 Menu you can use for all your family summer get-togethers! ~Jenn 🎆🎇
👌Fueling #1:Caramel Macchiato Or Calorie Burn Cappuccino ( Any Drink or smoothie without any additions) [1 Serving: 1 Fueling]
~In a personal blender, pulse pasta into a fine powder.
~In a small mixing bowl combine the pulsed powder and water to make a paste.
~Drop onto one side of your parchment sheet. Let it sit for a few minutes.
~Fold the parchment sheet over the pasta dough and spread it out. (I used my fingers at first to get it started, then my rolling pin to get it really thin.) ~Very carefully pull the top parchment paper off.
~Use your fingers to help it along if it sticks around the edge.
~Cut the extra parchment paper off so that it fits flat on a baking sheet.
~Use a pizza cutter to score the dough into even sized pieces then use a fork to poke holes into the center of the cut dough.
~Bake in the oven 10-15 minutes! (They're done when they're golden brown) ENJOY!
~In the microwave, steam cauliflower. Let cool then squeeze out extra water.
~Mix the sauce and cauliflower into the Turkey meat and divide into 8 small patties. Place a hole in the center of each patty, then set in single layer on heavy duty foil and wrap into foil packet. (The hole in the center will close as the burger cooks allowing for even cooking)
~TO GRILL: Set Foil packets on Grill over medium-high heat, turning foil packet halfway through, 10 minutes. (*You can cook in a skillet on stove if preferred) *Divide the burgers up into 2 equal portions along with half of the stuffed peppers and half the slaw. Serve each with 2 dill pickle spears as an additional snack option.
*If you are able to add a little extra to your burger for 4&2 or 3&3, add a touch of Lettuce or tomato and a bit of cheese. To add these on the 5&1 use less Slaw to account for the Greens added.
For Slaw:
3/4 cup Angel hair Cabbage (1-1/2 Green)
1/2 cup shredded Jicama (1 Green)
1 ounce Fage Total Yogurt
1/2 teaspoon Ranch (1 Condiment)
~In a Mixing Bowl combine the Slaw ingredients and toss to coat with yogurt and seasoning.
*Divide into 2 equal portions and serve with the Lean and Green Meal
Fueling #4:
Buttermilk Cheddar Potato Roll
(*USE 2 rolls for Fueling and 2 rolls with your sliders Meal-Save all the rest for another day) *MAKE DAY AHEAD [Makes 3 servings of 4 rolls: 1 Fueling, 1/6 Lean, 1/ 3 Condiment, 2/3 Fat]
Ingredients: 1 eggs+3 egg whites, at room temp (1/2 Lean)
4 Tablespoons light cream cheese at room temp (2 Fat) 1/4 tsp cream of tartar (1/2 Condiment)
----------
3 packets Optavia Buttermilk Biscuit Mashed Potato OR Mac-N-Cheese*pulsed in blender (3 Fueling) *You can use one of each for a great flavor combination or use up what you have on hand.
9 Tablespoon water
Directions: ~Preheat oven to 350 degrees.
~Separate egg whites from egg yolks, putting whites in one bowl and yolk in another bowl.
~Add cream of tartar to whites.
~Beat whites on high until stiff peaks form. Set aside.
~In a small bowl combine Fueling packets and water
~Add cream cheese to yolks. Whisk yolk mixture until blended , then add fueling powder to the Cream Cheese mixture and blend until dissolved
~Gently whisk yolk mixture into whites being careful to not over mix and make the whites fall. On a cookie sheet lined with parchment paper, make 12 equal sized discs, not touching. *I used a Whoopee Pie Pan spritzed with Pam Spray for this and dropped 2 Tablespoon of batter into each well. ~Bake at 350 degrees F for 30 to 35 minutes until golden brown.
Fueling #5:
Berry Dessert [1 Fueling, 1/2 Condiment]
Ingredients:
1 packet Triple Berry Smoothie (any shake or smoothie works)
~Pour into large mug (Spritzed with Pam) and Microwave 1 minute. Enjoy!
👌Per Nutrition Support, adding an ounce of Fage Total 0% to your day will not affect a fat-burn state and this menu is compliant with the Optimal 5&1 weight-loss plan!👌
#MySoyFreeJourney
#opt4lifewithjenn
If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach E-mail me: becreativelyhealthy@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan™ with support is 20 lbs.)
Ingredients: 2 cups steamed cauliflower (4 Green) 2 cups steamed Jicama (4 Green) 1 cup scallions (green onions), chopped (2 Green) 1 cup finely diced celery (2 Green) 4 dill pickle spears, diced (2 Snack) 2 boiled egg, chopped (2/3 Lean) 4 Boiled egg whites, chopped (boil eggs then remove yolks) -1/3 Lean --------------- 3 Tablespoon light mayonnaise (2 Fat) 1/2 Tablespoon yellow mustard (1/2 Condiment) 1/4 tsp salt (1 Condiment) 3/4 teaspoon minced garlic (3/4 Condiment) 1/8 tsp black pepper (1/4 Condiment) 3/8 cup fresh dill (3/8 Condiment) ---------------- Reserve to top salad: 1/8 cup fresh dill (1/8 Condiment) 1/2 teaspoon Smoked Paprika (1 Condiment) ~Quarter and steam cauliflower for 10-15 minutes, or until the cauliflower is tender. Texture is key here; you want it to be about the same texture as cooked potatoes would be for potato salad. Not too firm, but NOT mushy. Use a fork to test it as it cooks. Remove from the heat and rinse in ice water for several minutes until the cauliflower is all cold. I set them in a salad spinner or pat dry if needed. ~Chop the cauliflower into small bites then place in a bowl with the scallions, celery, pickles and chopped eggs. Gently toss together. ~In a small bowl combine remaining ingredients and mix completely then fold into vegetable mix gently with a spatula until well combined. ~Sprinkle with 1/8 cup fresh dill and paprika over the top. Cover and chill for at least an hour. #MySoyFreeJourney #opt4lifewithjenn
If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan™ with support is 20 lbs.)
(3/4 cup paneer + 6 oz Fage Total 0% =1 Lean on the 5&1 plan) 4 cups 2% milk 1 Tablespoon vinegar (1/4 Condiment) *Use 1 teaspoon at a time For Paneer (4 Lean, 1/4 Condiment) 4 cups 2% milk (Whole milk is better if you can have it) 1-2 teaspoons vinegar (1/4 Condiment) *White or Apple Cider Vinegar or Lemon Juice can be used as the acidic additive. *Wine vinegar adds a rich flavor Bring Milk to a low simmer stirring to keep from scalding until it reaches a temp of 175 degrees F. Turn off the heat and stir in the vinegar one teaspoon at a time. Stir the milk after each addition until the milk separates; the solid curds part from the green and watery whey. ~You want to add just enough to see the boiling milk start to curdle. If it does not start to create curds, add another teaspoon of the acidic choice. Don't add too much or it will make the curds taste sour and will not be a softer texture. ~Stir gently and continuously to help separate the solid curds from the whey, also to keep it from sticking to the pan. ~You will know that it is done curdling when the curds don't separate from the whey. ~Let set for 30 minutes to be able to handle without burning. ~Set a cheesecloth (I use 2 at a time) inside a colander. Pour the Curds and whey into the cloth and gather the corners up into the center above. Give it a twist and squeeze gently to remove the extra whey from the curds. (The more whey you remove the firmer the cheese) ~Set the cloth of cheese on a plate, open it to scrape and shape the cheese into a block. ~Wrap the cloth back over the cheese and set into the colander. Cover with a saucer or small plate. Weight it down with a 24 oz can or something medium weight to strain any extra whey. *Keep stored in the fridge until needed. (Will keep for 1 week or so) Cut into small cubes equal in size. Paneer Makhani Recipe *Cut paneer into cubes (3/4 cup paneer + 6 oz Fage Total 0% =1 Lean) 2 cup diced red tomatoes (4 Green) 1 teaspoon crushed bay leaf (1/2 Condiment) Ginger Garlic paste 1 teaspoon grated ginger (1/2 Condiment ) 2 teaspoons garlic, minced (2 Condiment)- ground to a paste in a mortar-pestle or use the flat side of chef's knife to press into paste. 1/2 teaspoon red chili powder (1 Condiment) 1 cup green chilies, sliced thin (2 Green) 1/4 teaspoon salt-free Garam Masala powder (If it contains salt=1 Condiment No salt=1/2 Condiment) 1/2 Tables poon Sugar-free Brown Sugar Cinnamon syrup (1/4 Condiment) 2 teaspoon ginger, finely sliced (1 Condiment) 1/2 teaspoon crushed, dry fenugreek leaves (1 Condiment) 1/4 teaspoon Sea salt (1 Condiment) 1-1/2 cups water 6 ounces Fage Total 0% Yogurt (1/2 Lean) (** Along with this recipe for 4 people, you will need to add 4-1/2 ounces of Fage Total 0% to a fueling like a shakes or the Hot cereal to complete your Lean for the day unless you want to add 12- 24 oz to your Makhani but I think it is too creamy) ~Pulse the tomatoes in a food processor. ~Spritz large skillet with Pam then add in the crushed bay leaf and ginger garlic paste and saute lightly. ~Stir in the tomato puree, and chili powder stirring for 15 minutes to reduce liquid then add water and reduce again for 5-7 minutes. (*I know it seems strange to reduce and add water then reduce but this allows the rich flavor of the tomatoes to be more concentrated without burning as it thickens.) ~Stir in the thinly sliced green chilies, masala, ginger, SF syrup, fenugreek and salt. ~Add in the cubes of Paneer and gently stir to simmer for 2-3 minutes. ~Gently stir in the Fage Total 0% then sprinkle the garam masala and stir again. Saffron Curry Cauliflower "Rice" [6 Green, 4 Condiment] 1/2 cup vegetable broth (1/2 Condiment) 1/2 teaspoon curry powder (1 Condiment) 1 teaspoon Saffron (1 Condiment) 1/2 teaspoon garlic, minced (1/2 Condiment) 1/4 teaspoon ground cinnamon 1/2 Condiment) 1/8 teaspoon paprika (1/4 Condiment) 1/8 teaspoon ground cloves (1/4 Condiment) 1/2 cup chopped scallions (1 Green) 2-1/2 cups Cauliflower, riced (5 Green) ~Pulse the cauliflower in a food processor until rice sized pieces ~Bring broth and spices to a boil in a large skillet then add cauliflower "rice" to the skillet. Stir continuously to prevent it from sticking to the pan. Stir fry until liquid is reduced. ~Divide into 4 equal portions and serve with the Paneer Makhani
#MySoyFreeJourney
#opt4lifewithjenn
To see how you are doing in your overall health, take a quick survey by clicking this link:Wellness Evaluation
If you would like information about the Amazing Health Journey or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan™ with support is 20 lbs.)
[2 serving: 1/6 Lean, 1 Green, 1 Condiment] ~Preheat oven to 425 °F ~Line a baking sheet with parchment paper; set aside. 1 cup grated raw cauliflower, broccoli, zucchini , squash or combination (2 green) 3 Tablespoon egg beaters, whisked (1 condiments) 2 ounces reduced-fat cheese (1/3 Lean) 1/8 teaspoon baking powder (1/4 Condiment) 1/2 teaspoon Garlic (1/4 Condiment) 1/4 teaspoon paprika (1/2 Condiment)
~Squeeze any extra moisture from the grated veggies of your choice. ~Mix thoroughly then let set for a few minutes. ~Spoon mixture into a piping bag. ~Pipe mixture into 1 inch lines on parchment paper lined baking sheet (OR spoon straight into drops) then FREEZE for 3-4 hours. OVEN Method: ~Bake approximately 18-20 or until golden brown. *Oven temps vary so check after 15 minutes. *DIVIDE into two equal portions *AIRFRYER Oven Method: ~Pipe mixture into 1 inch tots onto parchment paper lined tray. Freeze for 3-4 hours ~Place frozen tots in the fryer tray. Press the French fry button, decrease time to 10-15 minutes. ~Flip them over halfway through. Remove when golden brown (*Add a couple minutes if needed) *Divide into two equal portions
#MySoyFreeJourney
#opt4lifewithjenn
To see how you are doing in your overall health, take a quick survey by clicking this link:Wellness Evaluation
If you would like information about the Amazing Health Journey or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan™ with support is 20 lbs.)
