Optimal Shepherd's Pie (With or Without Fueling)

 LEAN & GREEN MEAL

[1 Serving: 1 Lean, 3 Green, 2-1/2 Condiment, 1 Fat]

Ingredients:

7 ounces extra lean ground turkey (uncooked) *OR other lean protein of your choice

1/2 Tablespoon Coconut Amino=1/2 Condiment Or Wine Vinegar

1 low sodium beef bouillon cube (1 Condiment)

1/2 cup spinach (1/2 Green)

1/4 cup green beans (1/2 Green)

1/4 cup broccoli (1/2 Green)

3/4 cup frozen cauliflower (1-1/2 Green)

2 Tablespoon Light Cream Cheese (1 Fat)

2 Tablespoon Plain Greek Yogurt (1`Condiment)

1 ounce reduced-fat cheese, shredded (1/6 Lean)

Directions:

~In a pan: Sauté ground turkey, Coconut Aminos sauce, bouillon, spinach, green beans and broccoli.

~Warm Cauliflower in microwave until thawed.

~In a blender or magic bullet: add in cauliflower (after heated up) cream cheese and Greek yogurt. Blend until the consistency of mashed potatoes. Take a pan, spread the sautéed meat and vegetables along the bottom of the pan evenly. Take the mashed cauliflower and spread it over the meat and veggies to coat the top. Sprinkle grated cheese over the top and cook in the over at 350 degrees for 10-12 minutes or until the mashed cauliflower is cooked and cheese is melted. ENJOY!!!

***To Utilize MASHED POTATO FUELING:

7 ounces extra lean ground turkey (uncooked) *OR other lean protein of your choice

1/2 Tablespoon Coconut Amino=1/2 Condiment Or Wine Vinegar

1 low sodium beef bouillon cube (1 Condiment)

1/2 cup spinach (1/2 Green)

1/2 cup green beans (1 Green)

1/2 cup broccoli (1 Green)

1/4 cup frozen cauliflower (1/2 Green)

2 Tablespoon Light Cream Cheese (1 Fat)

2 Tablespoon Plain Greek Yogurt (1`Condiment)

1 ounce reduced-fat cheese, shredded (1/6 Lean)

~Make recipe as above until you get to the cauliflower.

~Make 1 packet Mashed Potato (Any flavor) as directed. Blend in personal blender with the 1/4 cup cauliflower, cream cheese and Greek yogurt until creamy. Spread over meat/veggie mixture then bake as directed in recipe above.

*Reserve 1/4 of the completed meal to use as a Fueling later!

#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.)

Cheesy Bacon Turkey Burgers

[6 Servings: 1 Lean, 1 Condiment, 1/2 Fat]

36 ounces extra lean ground turkey (4 Leanest)

9 ounce turkey sausage (1-1/5 Lean)

3 ounces fine diced turkey bacon (3/5 Lean)

1-1/2 ounce low-fat cheese, shredded (1/5 Leaner)

6 wedges Light Laughing cow Cheese OR 6 Tbls Light Cream Cheese (3 Fat)

2 teaspoon ranch seasoning (4 condiment)

1/2 cup diced chives or Green onions (2 Condiment)

 

~In a mixing bowl combine all the ingredients and work with hands until well incorporated. (Use prep gloves if desired)
~Divide meat mixture into 6 equal portions Freeze in individual portions for use later if all are not needed.
~Grill until internal temp reaches 160 degrees F.

~Serve with 3 Approved Green servings of your choice. You can use lettuce as a wrap for the burger or use 1 Revolution Roll (1/6 Lean, 1/3 Condiment, 1/6 Fat-According to Nutrition Support, 1 extra ounce of Lean will not affect a fat-burn.)
Like a salad OR Cauliflower OR my favorite: Roasted Kabocha Squash (It's like a sweet potato mixed with pumpkin) 

Caramel Mocha Macchiato Lava Cake

[2 Servings: 1 Fuel, 1/12 Lean, 1/8 Condiment-add 1 Condiment for Redi-whip]

Ingredients:
1 packet Caramel Macchiato Shake Fueling (Or any chocolate fueling)
1 packet Chocolate Anti-oxidant Shake Fueling
1/8 teaspoon Baking Powder (1/4 Condiment)
6 Tablespoon water
2 ounce Fage Total Yogurt (1/6 Lean)

Directions
~Preheat Oven to 350*F. Spritz  two 7 -ounce Ramekin with non-stick cooking spray.
~Mix all ingredients in a small bowl to combine.
~Pour into prepped Ramekins.
~Bake in oven for approximately 10-15 minutes. (IF you want to make  itin the microwave: POUR into 2 large coffee mug. Cook for 60-75 seconds)
~Divide the mixture evenly and drop into the center of two ramekins then cover with with the chocolate shake mixture.
~Top with 2 Tablespoon Redi-whip (1 Condiment) and Enjoy!

#BeCreativelyHealthy
#MySoyFreeJourney
#opt4lifewithjenn`

Cheesy Tator Tots (Fueling)

Fabulously On plan "Tator" Tots: I make these and pair with a Turkey burger and grilled veggies. (When I pair meals with a fueling, I eat 3/4 of  the whole meal and save at least 1/4 for my next Fueling but these are good on their own, too.)

[2 Fuelings: 1 Fuel, 1 Condiment, 1/6 Lean, 1 Green]

~Preheat oven to 425 °F
~Line a baking sheet with parchment paper; set aside.

1 packet biscuit mix
1 packet mashed potato
1/8 teaspoon baking powder (1/4 Condiment)
1/2 teaspoon Garlic (1/4 Condiment)
1/4 teaspoon paprika (1/2 Condiment)
~Mix together in small mixing bowl. Then add
3 ounce water
3 Tablespoon egg beaters, whisked (1 condiments)
2 ounces reduced-fat cheese (1/3 Lean)
1 cup grated cauliflower, broccoli, zucchini or combination (2 green)

~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.
~Bake approximately 18-20 or until golden brown. *Oven temps vary so check after 15 minutes.

*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

Chocolate Cupcake

[6 Fuelings: 1 Fueling, 1/3 Condiment, 1/2 Fat]*add 1 Condiment if you use 2 Tbls Redi-whip

INGREDIENTS:

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)
6 Tablespoon Light Cream Cheese (3 Fat)
3 eggwhites, whisked 'til  frothy

DIRECTIONS:
~Preheat oven to 350°F. Line a standard muffin pans with cupcake liners.
~In mixing bowl, combine Chocolate shake, baking powder and baking soda, coconut milk and water. Beat until combined. Cream and blend cream cheese into batter.
~Fold in whisked Eggwhites.
~Divide batter evenly into 6 muffin liners.
~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 remaining ingredients for a Chocolate Chip muffin.
~For Cinnamon Cream Cheese Swirl Cake Muffin: sift out the cream cheese bits; set aside. Exchange Cinnamon Cream Cheese Swirl Cake for the Chocolate Shake and mix with the ingredients listed above.
~In a small prep bowl combine sifted bits with 15 chopped pecans (3 Fat) and 1/2 teaspoon Cinnamon (1 Condiment), 1 pkt Stevia (1 Condiment)

JD😎2017
#BeCreativelyHealthy
#MySoyFreeJourney
#opt4lifewithjenn

Spinach Dip Party Tray with Cali'flour Crackers

Having a get-together or party you're planning? Want to offer Healthy choices for those on plan and everyone else? I am working on some more for this fall. Here is one I made for our Health & Hope local support meeting. It was super yum.

SPINACH Alfredo Dip with Cali'flour Crackers Party Tray

[6 servings: 1 Lean, 3 Green, 3 Condiment, 1 Fat]

FOR Chips/Cracker:

4 Cali'LITE Crusts (12 Green, 2 Lean)

*To order 5&1 approved crusts, use link: 

http://www.califlourfoods.com?aff=138 

For Dip:

24  ounces 1% Cottage Cheese (2 Leanest)

2  Eggs (2/3 Lean)

6 ounces shredded Reduced Fat Cheese (1 Leaner)

4 ounces Fage Total 0% Yogurt (1/3 Leaner)

6 oz Light Cream Cheese (6 Fat)

4 Tbls Chopped onion (4 Condiment)

2 teaspoons minced Garlic (2 Condiment)

1/4 Cup Reduced-fat Alfredo Sauce (4 Condiment)

1/2 teaspoon salt (2 Condiment)

- - - - -

2 cups Spinach, chopped (2 Green)

1-1/2 cup Hearts of Palm, chopped (3 Green)

1/2 cup Green onions, chopped (1 Green)

6 oz (12 Tbls) Reduced Fat Parmesan (6 Condiment)* 6 Tbls if using Regular Parmesan

(*RESERVE half of the Parmesan for topping)

~Cut each crust, with a pizza cutter, into cracker sized pieces. Lay pieces on a parchment paper lined baking stone so they are not touching.

Bake at 400° F for 15 minutes then flip pieces and bake an additional 5-10 minutes unti desired crispness.

~In a food processor combine all the ingredients up to the dotted line.

~Stir in the Spinach, Hearts of Palm, green onions and Half of the Parmesan cheese

~Scoop all the Spinach mixture into a 8-cup casserole dish.

~Sprinkle with *Reserved Parmesan cheese

~Bake at 350 for 20 minutes, Covered with lid.

~Remove lid and bake an additional 10 minutes.

~Serve with a tray of the Cali'flour "Crackers" 

*Or divide all equally between 6 plates for a complete Lean & Green Dinner!

As Always, Be Creatively Healthy 

😎 Jenn Dickman 😎

#MySoyFreeJourney

#opt4lifewithjenn

Sweet and Sour Soup

[4 Servings: 1 Lean, 3 Green, 2 Condiments, 1/4 fat] *5&1 compliant

Meat Mixture:

15 oz ground lean turkey sausage (1-2/3 lean)

18 ground lean turkey (2 lean)

1/4 cup parsley, chopped (1 Condiment)

1 cup scallions, diced (2 Green)

2 tsp garlic, minced (2 Condiments)

1 tsp Coconut Aminos sauce (1 Condiment) *or Balsamic vinegar

1/2 tsp black pepper (1 Condiment)

1/4 tsp salt (1 Condiments​)
1 cup Beef Broth (<1g carb=1 Condiment)
Pinch of red pepper flakes *optional

SWEET & SOUR SAUCE Base:

2 cup tomatoes (4 Green)

2 Tablespoon SF Brown sugar Cinnamon Syrup (1 Condiment)

2 Tablespoon Light balsamic vinaigrette (1 Fat)
1 egg (1/3 Lean)

1 cup water

Veggie mix-ins:

 1-1/2 cup chopped cauliflower (3 Green)

9 oz cabbage, chopped (3 Green)

Directions

• In a large Dutch oven (I use Pampered Chef's RockCrok Dutch) to brown the meat, scallions and seasonings.
• In a personal blender, combine all the sauce Ingredients and pulse to combine.
• Pour sauce puree into Dutch oven over meat mixture
• Add veggies and bring to a boil.
• To keep warm until ready to serve you can put in oven at 200°F or I place it on a RockCrok slow cooker base from Pampered Chef. (*You can cook this all in a Crock-Pot itself on high for 4-6 hours.)
• Divide into 4 equal portions

I freeze the remaining servings in airtight containers like a 2 cup Tupperware for each separate servings for easy use later. Just remove when needed, thaw and microwave or reheat in oven. 

#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.)

 

Zucchini Potato Cakes

[1 Fueling, 1 Green, 1/6 Lean, 1 condiment]

1 pkt Optavia/Medifast
Potato (Fueling)
 1 egg white, whisked
 1 oz shredded reduced-fat mozzarella (1/6 Leaner)
 2 Tbls water
 -----
 1/2 cup Zucchini, shredded (1 Green)
 --Mix mashed potato pkt (any kind), egg white, cheese, and water.
 --Add the shredded Zucchini mixture and drop by spoonfuls in to a HOT griddle spritzed with Pam.

Green Detoxifying Soup

[ 4 servings: 3 Green, 2 Condiments, 1/2 Snack, 1 Fat]

 

Ingredients:

2 teaspoons coconut oil (2 Fat)

1 cup green onion (2 Green)

2 Tablespoon chopped onion (2 Condiment)

1-1/2 cup zucchini, chopped (3 Green)

2 cups Spinach (2 Green)

1 cup kale, stemmed and chopped (2 Green)

1-1/2 cups broccoli florets, (3 Green)

6 stalks celery diced (2 Snack)

2 cups vegetable broth (<1g carb=2 Condiment)*You can use Chicken Broth if you prefer

2 cup water

2 teaspoon garlic, minced OR 2 cloves garlic, pressed (2 Condiment)

1 teaspoon grated ginger (1/2 Condiment)

1/4 cup parsley (1 Condiment)

1/2 cup cilantro (1/2 Condiment)

1/4 teaspoon Kosher salt (1 condiment)

 

 

Directions:

~Heat coconut oil in a large pot over medium heat.  Add in onion with a pinch of salt and cook until the onion is translucent and fragrant (about 3-5 minutes).

~Add in zucchini, kale, broccoli, veggie broth and water.  Add enough water to cover the vegetables by 1 inch. Bring to a boil and then reduce down to a simmer and cook until broccoli is tender.

~Turn off the heat then stir in the garlic and ginger and salt. Cover with a lid and set until cool enough to handle.

~Working in batches, add the soup to a blender (An Emulsion Stick Blender works great if you have one.) along with the parsley, and cilantro.  Blend until creamy. Transfer the soup into a storage container or into a pot and repeat until you have blended all the soup.

*This soup will last up to 5 days stored in an airtight container in your fridge.