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
~Preheat oven to 350 degrees F. ~Slice 9 ounces of eggplant (6 Green) to 3/8-1/2 inch thickness. Brush with 2 teaspoons of olive oil (2 Fat) and season with pinch salt and pepper .Grill for 2-3 minutes each side, then layer them in a Casserole dish. ~In a food processor combine: 24 ounces 1 % Cottage cheese, strained (2 Leanest) 1/4 cup egg beaters (1/4 Leanest) *For egg free: omit and add 1-1/2 oz more cheese 4-1/2 ounces low-fat cheese (3/4 Leaner) 4 wedges Light Laughing Cow Cheese (2 Fat) 1/4 teaspoon salt (1 Condiment) 1/4 teaspoon pepper (1/2 Condiment) 1 teaspoon minced garlic (1 Condiment) 2 cups spinach (2 Green) ~Pulse until creamy then stir in 1 cup of chopped hearts of Palm. ~Spread Spinach mixture over the eggplant then sprinkle with 5 Tablespoon Parmesan OR 10 Tablespoon Reduced fat Parmesan (5 Condiment) and 6 ounces shredded low-fat mozzarella (1 Leaner) ~Bake in oven until spinach cream mixture starts to bubble and the cheese is melted approximately 25-30 minutes
JD😍2017 #BeCreativelyHealthy #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 head of cauliflower-(Chop half into bite-sized pieces to use for soups, casseroles and roasting. Pulse the remaining half to use in place of Rice. Freeze in measured portions so you save time later. Label portion amount)
1 Kabocha Squash-(Cut in half and remove seeds. Cut squash into cubes to roast or steam. Freeze in portions to save time measuring later. Label portion amount)
1 Jicama-(Remove peel and discard (Do not eat peel) Next, cut in half. Grate or shred to use raw, adding a slight texture and sweet to coleslaw, gelatin snacks and more. Slice or cube the remaining half for fries or use in other Lean & Green yumminess. Freeze in portions to save time measuring later. Label portion amount)
[ 6 Servings: 1 Green, 1 Condiment, 1 Fat]
For Hummus:
1 cup Roasted Cauliflower cubes (2 Green)
1-1/2 cup Roasted Kabocha Squash cubes (3 Green)
2 teaspoon Sesame oil (2 Fat)
2 teaspoons minced garlic (2 Condiment)
~Pre-heat oven to 400 degrees F.
~Make sure your Cauliflower and Kabocha Squash are cubed into equal sizes. Toss to coat with olive oil and minced garlic.
~Place in single level on a parchment paper and roast for 20 minutes; let cool.
~Peel Jicama, then grate. Measure out 1/2 cup (1 Green) and freeze the remaining for another use. Remember to label before freezing. (You can omit the Jicama and add instead: 1/2 cup more Kabocha or Cauliflower, if desired.
~In a food processor, combine all the veggies, making sure to scoop all the garlic and oil from the roasting sheet, then add:
1-1/3 ounce pine nuts (4 Fat)
3 teaspoon Sesame seeds (3 Condiment)
1/2 teaspoon cumin (1 Condiment)
~Pulse until completely creamy and smooth.
~Serve with crackers made out of a fueling OR with 2 more Green and 1 Lean. Use as a veggie dip
Spiced Kabocha Hummus
[6 servings: 1 Green, 1 Condiment, 1 Fat]
3 cups raw Kabocha Squash cubes (6 Green)
3 teaspoon coconut oil (3 Fat)
1/4 teaspoon salt (1 Condiment)
1/2 teaspoon Pumpkin Spice (1 Condiment)
~Preheat oven to 400 degrees F.
~In a mixing bowl toss cubes of Kabocha with the oil and spice until coated.
~Place in single layer on parchment paper lined baking sheet; Roast for 30 minutes.
~Let Cool then place in food processor with 2 Tablespoon water
~Add:
6 Tablespoon light Cream Cheese (3 Fat)
1/4 teaspoon cumin, (1/4 Condiment)
1/8 teaspoon chili powder (1/4 Condiment)
1/4 teaspoon garlic powder (1/2 Condiment)
pinch black pepper
1/4 teaspoon paprika (1/2 Condiment)
1/4 teaspoon allspice (1/2 Condiment)
2 teaspoon Sunflower seeds (2 Condiment)
~Pulse to blend until smooth & creamy.
~Divide into 6 portions and serve with chips or crackers made out of a fueling or Lean and Green.
JD😍2017
#BeCreativelyHealthy
#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.)
1/2 teaspoon kosher salt (2 Condiment) 1 teaspoon garlic minced (1 Condiment) 1/2 teaspoon Italian Seasoning (1 Condiment)
~Preheat oven to 350° ~Line a loaf pan with parchment paper OR use a disposable paper loaf pan. (*I get them at Walmart when I want to use these.) ~Rice cauliflower by pulsing in a food processor. Measure out 3 cups OR 10-1/2 ounces of the cauliflower rice. ~In a medium bowl, beat egg whites until stiff peaks form. Set aside. ~In a large bowl, mix together almond flour, baking powder, salt, egg yolks and 1/4 of the whipped egg whites. ~Beat until well combined, then stir in mashed cauliflower. Fold in the remaining egg whites and mix until just combined ~Pour batter into the lined loaf pan. (OR Pour into 6-12 muffin tray/liners) ~ Bake until the top is golden, about 45 to 50 minutes. Let cool completely before slicing into 6 equal portions. *Each portion can be cut into 2 or 4 thin slices of bread.
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.)
4 tablespoons light cream cheese at room temp (2 Fat)
4 Tablespoons (2 oz) Fage Total 0% Yogurt (2 Condiments)
6 Tablespoons water
10 Almonds, finely chopped (1 Snack)
Directions
~Preheat oven to 350*F degrees. Line baking sheet with parchment paper. (*I like to use a Wilton Whoopie Pie pan spritzed with Pam)
~Separate egg whites into one bowl and egg yolks in another bowl.
~Add cream of tartar to whites (*You can use white vinegar or lemon juice as a substitute for cream of tartar) and beat on high until stiff peaks form. Set aside.
~Add the cream cheese, yogurt, Shake and Swirl Cake packets, Almond Flour, baking powder, allspice, chopped almonds and water to the bowl of yolks. Blend completely.
~Gently FOLD fueling mixture into whites, careful not to over-mix and lose the air in the whites. ~Scoop 2 Tablespoons of batter into mounds on Parchment so they are not touching. (2 Tablespoons of batter spread in the bottom of a cupcake pan or a Whoopie Pie pan, spritzed with non-stick cooking spray works great, also) ~Bake at 350 for approximately 10-12 minutes until golden brown. ~Cool completely; Divide into 6 equal portions before placing in the fridge up to 3 days OR Freeze extras inside a larger Ziplock bag OR Tupperware Freezer container. *You can substitute any OPTAVIA* OR Medifast Fueling for this cookie recipe!
*Per nutrition support, 1 extra ounce of lean protein a day will not take you out of a fat-burn state. If you opt to eat 2 servings of this in one day you would need to deduct 1/3 from your Lean option and 2 Condiments from the daily allotted amounts. (Since these are so YUMMY, I would do this and have a Spring Salad with 4 ounces of diced grilled Chicken and Light dressing for my Lean and Green Meal OR have a Cali'flour Crust with 2 wedges of Light Laughing Cow Cheese and 1 ounce shredded low-fat cheese. To Order Cali'flower crust please use my link in support of Be Creatively Healthy & MySoyFreeJourney blog. https://glnk.io/9pw/dragonfliesluv )
If you would like information about an Amazing Optimal 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.)
Choose how many servings you wish to divide the Cheesecake. Freeze individual servings and remember to label each one. Here is the breakdown per serving... [4 Servings: Each is 1 Lean, 2 Green, 1-1/2 Condiment, 1 Fat] *I would TOTALLY love this as my Lean and Green. Seriously? Cheesecake and a side salad?!? OH Yeah! However, I don't. But, WE Could! LOL [6 Servings: Each is 2/3 Lean, 1-1/2 Green, 1 Condiment, 2/3 Fat] [8 Servings: Each is 1/2 Lean, 1 Green, 3/4 Condiment, 1/2 Fat] **[12 Servings: Each is 1/3 Lean, 3/4 Green, 1/2 Condiment, 1/3 Fat]- This is the best way to divide and have as an actual dessert with your Lean & Green Meal. (Some Ideas: 4-2/3 oz. Shrimp Or Lobster=2/3 Lean Plus 1/2 cup Steamed Broccoli and 1 cup Spring mix+1/4 cup cherry tomato halves=2-1/4 Green topped with your favorite Light dressing=1 Fat) OR (4 oz. extra lean ground turkey cooked with 1/2 cup diced tomatoes with green chilies and 1/2 teaspoon taco seasoning, tossed with 1-1/4 cups Spring mix =2-1/4 Green and 1/2 oz. shredded low-fat cheese. Top with light sour cream=1 Fat) OR 2/3 vegetarian Protein option along with 2-1/4 Green option
Ingredients: 1 Cali'flour Plain LITE Crust (3 Green, 1/2 Lean) 24 ounces 1% Cottage Cheese (2 Lean) 8 Tablespoons Light cream cheese (4 Fat) 2 eggs + 4 egg whites (1 Lean) 2-1/2 cup Kabocha Squash Puree (5 Green) 4 Tablespoons Sugar free Brown Sugar and Cinnamon syrup OR Vanilla (2 Condiment) 1 teaspoon pumpkin pie spice (2 Condiment) 1 teaspoon pure vanilla (2 Condiment) 6 ounces Fage Total 0% Yogurt (1/2 Lean) Directions: ~Preheat oven to 350 degrees F. (Use a large sheet of foil to wrap up bottom of a 8 OR 9-inch Spring-form pan to avoid water seeping in while baking. Spring-form pans are known for leaking. Over time, the metal where the band meets the base can weaken the seal due to damage like dings or bends.) ~Place Cali'flour crust in the bottom of the pan then bake for 15 minutes at 400 degrees F. Let cool.
~In a food processor, cream together cottage cheese and cream cheese until smooth.
~Slowly add squash puree, beaten eggs + egg whites, spices, syrup, and vanilla until creamy. ~Stir in the yogurt and beat until completely combined. ~Pour batter over Baked Cali'flour Crust and bake in water bath for 1 hour. (Use a cooking thermometer to test the doneness of the cheesecake and take it out of the oven when the temp shows it has reached 150 degrees. Additional time for baking may be needed to make sure the cheesecake is cooked thoroughly.) ~Turn off oven and leave the cake in the oven with door closed for 1 more hour to cool slowly and prevent cracking on top. ~Chill in fridge completely before removing from pan. To Order your own Crusts, use link https://glnk.io/9pw/dragonfliesluv #BeCreativelyHealthy #Allergy2SoyNoProb #opt4lifewithjenn
~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.)
*My all-time favorite pie has always been Strawberry Rhubarb Pie. Today I knocked it out of the park with this alternative. Wow, just WOW!
Strawberry Rhubarb Gelatin Dessert
[4 servings: 1 Green, 1/2 condiment, 1 snack] *1 each day
2 cups diced Rhubarb (4 Green)
3 oz box Sugarfree Strawberry Jello (4 snack)
4 Tbls Walden Farms up Sugar Free Strawberry Syrup (2 condiments)
1 cup water
~Combine Rhubarb, SF Jello, Sugarfree l
syrup, and water in a small sauce pan, bring to a slight boil then reduced to a simmer.
~Makes 2 cups Gelatin.
*Divide into 4 even servings as a snack or make into the following Cheesecake recipe.
Berry Rhubarb Cheesecake
[8 servings:1/2 Fueling, 1/8 lean, 1/6 Green, 1/4 condiments, 1/4 fat, 1/2 snack] *You have 1 for snack and 1 for Fueling totalling 2 each day!
4 pkt Yogurt Berry Blast Smoothie mix (any smoothie or shake mix like *🍓 Strawberry shake if you can have *Soy)
1 cup 1% cottage cheese (2/3 lean)
1 egg, beaten (1/3 lean)
4 Tbls light cream cheese (2 fat)
1 Cup Rhubarb Gelatin Dessert
~Preheat oven 350°F
~Blend all 4 shake packets and remaining ingredients in a food processor. Pulse until creamy.
~Pour batter evenly into Eight (8) 6-oz ramekins, spritzed with 1 quick spray Pam to keep cheesecake base from sticking.
~Pour remaining 1 cup Rhubarb Gelatin Dessert evenly top of cheesecake.
~Bake approximately 20-25 minutes. * Oven temps vary so make sure to watch them.
~Keep in Fridge 3-5 days or Freeze extras with label of condiments used for each.
*1/2 Rhubarb equals 1 serving of Green per Nutrition Support (higher carb Veggie list)
JD😎2017
#
#opt4lifewithjenn
*If you try this recipe, please post in the comments below.
[6 Fuelings: 1 Fueling, 1 Condiment, 1 Fat]
INGREDIENTS:
Cheesecake Filling:
3 ounces cream cheese, at room temperature (3 Fat)
2 Tbls SF Madagascar Vanilla syrup (1 Condiment)
2 egg whites, at room temperature
1 oz Fage Total 0 Yogurt
Cupcake Batter:
6 Chocolate Anti-Oxidant shake (Any Chocolate fueling would work)
1/2 cup coconut milk (1 Condiment)
1/4 cup water
1/4 teaspoon Baking Powder (1/2 Condiment)
1/2 teaspoon baking soda (1/2 Condiment)
1-1/2 Tbls melted butter (3 Fat)
3 eggwhites, whisked 'til frothy
DIRECTIONS:
~Preheat oven to 350°F. Line two standard muffin pans with cupcake liners.
~Make the Cheesecake Filling: In a medium bowl, beat the cream cheese, until smooth, about 30 seconds. Beat in the egg whites and yogurt until combined, about 1 minute
~Freeze filling for 30 minutes to 1 hour.
~In mixing bowl, combine Chocolate shake, baking powder and baking soda, & coconut milk and water. Beat until combined. Add melted butter (* omit if desired for 1/2 fat)
~Fold in whisked Eggwhites.
~Divide batter evenly into 6 muffin liners
~Using a small cookie scoop, scoop frozen filling evenly between the 6 muffin liners of Chocolate batter.
~Bake cupcakes for 15 minutes.
~Refrigerate for up to 2 days OR Freeze extras in an airtight Tupperware container.
* Variations--if you can have the Chocolate chip softbake(contains soy) use 1 packet of the softbake mixed with 3 Tbls water and fold into the cream cheese filling batter.
Use only 5 pkts of chocolate shake, reducing water 3 Tbls. Still divide chocolate shake batter into 6 muffin liners. Divide the Chocolate chip cream cheese filling evenly into the 6 liners. Bake as directed above.
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.)
