GLUTEN FREE DAIRY FREE- BREAKFAST CASSEROLE- CASEY’S BREAKFAST CASSEROLE
Ingredients
- 1 pound bulk breakfast sausage- I use ButterBall Turkey
- 2 tablespoons arrowroot powder (natural section or specialty Grocery stores like Whole foods)
- 3/4 Cup coconut milk
warm water - freshly cracked black pepper
- 1- pound package shredded hash brown potatoes ( walmart or grocery store- close to the eggs)
- 1 bunch green onions finely chopped, about 9 small or 7 medium
- 6 eggs OR 3 eggs and 3 egg whites for a leaner version
- 1/2 t garlic powder
- 1/2 t onion powder
- 1/2-1 tsp. salt
- spray coconut oil or coconut oil for greasing
- Equipment Needed
- 3-quart baking dish
Instructions
- Preheat oven to 350°F. Spray or grease a 3-quart baking dish with coconut oil.
- Make coconut or almond milk “cream:” Pour in 2 cups. Let side while you cook sausage. (warning- If you do not blend the arrowroot with the “cream”- it will clump into jelly like balls)
- Cook sausage in heavy large skillet over medium-high heat until brown, breaking into small pieces with a spoon or spatula, about 5 minutes. Sprinkle arrowroot over sausage, stirring to coat, then add in 1 1/2 cups cream. Cook until mixture thickens and comes to boil, stirring occasionally, about 3-5 minutes. Add plenty of fresh black pepper.
- In a medium bowl, whisk eggs and add remaining cream, spices, salt, and 1/3 of the green onions.
- In baking dish, spread hashbrowns evenly, and sprinkle with a pinch of salt. Top with 1/3 of green onions, then sausage mixture, then egg mixture. Bake 45-50 minutes then sprinkle with remaining green onions. Knife inserted in the center won’t come out clean because of the creamy sauce, but the surface should be firm. Cut into squares and serve.
- You can use 1 13.5-ounce can coconut milk instead, if preferred over the almond/cashew etc milk.
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SWEET AND SOUR CHICKEN: (NO REFINED SUGAR)
Ingredients
- 1 tbsp oil
- 1 onion (white, red or brown) – halved and finely sliced
- 3 garlic cloves – minced
- 2 tsp ginger puree
- 475g (2 large) chicken breasts – chopped
- 2-3 peppers, deseeded and chopped into 1inch pieces (any colour)
- 1 carrot cut
- 432g (drained 272g) Can of pineapple in natural juice – cut into chunks
Sauce
- 1 tsp corn flour or arrowroot powder
- 1 1/2 tbsp white wine vinegar
- 1 tbsp low sodium soy sauce or coconut aminos or Bragg liquid aminos.
- 125ml (1/2 cup) Juice from the can of pineapple
- 1 tbsp tomato puree (paste) ( i blend w mixer)
CROCKPOT ROAST BEEF- CASEY STYLE
Ingredients
- 1 Box Broth ( no sugar or yeast in the ingredients)
- 1 bag frozen onion/pepper mix
- 1 Beef Loin
- Salt
- Pepper
- Garlic
- ( you can add a “better than bouillon cube” or bouillon cube)
Pour in frozen pepper/onion bag, garlic- salt/pepper into the slow cooker. Pour in beef broth/Chicken Broth ( no sugar or yeast in ingredients), then set the roast on top. Cover and cook on low 8-10 hours or on high for 5-6 hours. Transfer the meat to a serving dish.
PERSONAL PIZZA- CASEY STYLE
Ingredients:
- Mini Pitas ( any brand)
- Pizza Sauce ( try to get one without sugar in ingredients)
- Ground Meat of choice ( I like 99% ground turkey)
- Shredded Cheese ( or dairy free cheese)
- Salt
- Pepper
- Garlic, Italian Seasoning, Basil
Brown Meat, toast pita, add pizza sauce first, then spices,then meat.. Top with cheese and one more dash of seasoning. Put in toaster over so cheese melts. ENJOY!
SKINNY MARGARITA
Ingredients:
- Kosher Salt or Coarsely Ground Sea Salt
- 2 oz (¼ cup) Silver Tequila (or what the meal plan calls for)
- 1 ½ oz (3 tablespoons/about 1 ½ small limes) Fresh Lime Juice
- 1 oz (2 tablespoons/about ½ of a medium orange) Fresh Orange Juice
- 1 tsp Light Agave Nectar (say – we leave out and add liquid stevia)
- 1 lime wedge or round for garnish
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Any kind of Milk can be used in these shakes.
After Glow Smoothie: 4 oz. (1/2 cup) pomegranate juice, 4 oz. (1/2 cup orange juice), 2 scoops Vi-Shape shake mix, 1 cup frozen pineapple & 5 ice cubes. Blend well in blender.
All Berry Delight: 8 oz. skim milk, 2 scoops Vi-Shape Vishake mix, 1/4 cup frozen raspberries, 1/4 cup frozen blackberries, 1/4 cup frozen strawberries, ¼ cup frozen dark cherries & 4 ice cubes. Blend well in blender.
Almond Joy: 8 oz. Silk Pure Almond milk, 2 scoops Vi-Shape shake mix, 1/2 tsp coconut extract, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder) & 6 ice cubes. Blend well in blender.
Amaretto: 8 oz. Silk Pure Almond milk, 2 scoops Vi-Shape Vi-Shake mix, 1 cup frozen dark sweet cherries & 6 ice cubes. Blend well in blender.
Ambrosia: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, ½ tsp. coconut extract, ¼ cup pear slices, ¼ apple slices, ¼ cup frozen strawberries, ¼ cup frozen pineapple chunks, 1 peach flavor packet & 3 ice cubes. Blend well in blender.
Angel Food Cake: 8 oz. Almond milk, 2 scoops Vi-Shape Body By Vi Shake mix, ½ tsp. coconut extract, ½ tsp. vanilla extract & 3 ice cubes. Blend well in blender.
Apple Cider Smoothie: 6 oz. unsweetened apple juice (or cider), 2 scoops Vi-Shape shake mix, 1 orange flavor packet, 2 tsp. cinnamon, 1/2 tsp. vanilla extract & 6 ice cubes. Blend well in blender.
Apple Mango Freeze: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 3 Tbsp. unsweetened apple sauce, 1 cup frozen mango chunks & 6 ice cubes. Blend well in blender.
Apple Pie: 8 oz. Almond milk, 2 scoops Vi-Shape bodybyvi shake mix, 3 Tbsp. unsweetened apple sauce, 2 tsp. cinnamon, 1/2 tsp. vanilla extract & 6 ice cubes. Blend well in blender.
Banana Coconut Breeze: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1/2 small frozen banana, 1 banana flavor packet, ½ tsp. coconut extract, & 4 ice cubes. Blend well in blender.
Banana Kiwi Cooler: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1/2 small frozen banana, 1 banana flavor packet, ½ cup fresh kiwi slices (peeled), & 6 ice cubes. Blend well in blender.
Banana Cream: 8 oz. water, ¾ cup vanilla low fat yogurt, 2 scoops Vi-Shape shake mix, 1 small banana (6” inches), 1 tsp. vanilla extract, & 6 ice cubes. Blend well in blender.
Banana Nut Bread: 8 oz. Silk Pure Almond milk, 2 scoops Vi-Shape shake mix, 1 tsp. butter extract flavoring, 1 banana flavor packet, 1 tsp. cinnamon, ½ tsp. vanilla extract & 6 ice cubes. Blend well in blender.
Banana Spice: 8 oz. Silk Light Vanilla Soy Milk, 2 scoops Vi-Shape body by vi shake mix, 1 small frozen banana (6” inches), 2 Tbsp. ground flax seeds, pinch of cinnamon, pinch of nutmeg & 6 ice cubes. Blend well in blender.
Banana Split: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 small banana (6” inches), 1 Chocolate flavor packet, 1 Tbsp. reduced fat peanut butter, & 4 ice cubes. Blend well in blender.
Berry Blast: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, ½ cup frozen blackberries, ½ cup frozen strawberries & 5 ice cubes. Blend well in blender.
Berry Peachy: 8 oz. Almond milk, 2 scoops Vi-Shape bodybyvi shake mix, ½ cup frozen peach slices, ½ cup frozen strawberries, 1 peach flavor packet & 5 ice cubes. Blend well in blender.
Berries & Cream: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, ½ cup frozen raspberries, ½ cup frozen strawberries, 1 strawberry flavor packet, ½ tsp. vanilla extract & 5 ice cubes. Blend well in blender.
Birthday Cake: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 chocolate flavor packet, ½ tsp. butter flavoring (or butter buds), ½ tsp. vanilla extract & 6 ice cubes. Blend well in blender.
Blackberry Apple Slush: 6 oz. unsweetened apple juice, 2 scoops Vi-Shape vi-shake mix, 30 frozen blackberries & 7 ice cubes. Blend well in blender.
Blackberry Freeze: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 30 frozen blackberries & 4 ice cubes. Blend well in blender.
Blackberry Pie: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen blackberries, 1 Tbsp. Graham Cracker Crumbs, 1 tsp. vanilla extract & 6 ice cubes. Blend well in blender.
Black Raspberry Vanilla Cooler: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 15 frozen blackberries, 15 frozen raspberries, 1 tsp. vanilla extract & 4 ice cubes. Blend well in blender.
Blended Coffee: 8 oz. (1 cup) coffee-instant, regular, prepared with water, 1 ½ cup skim milk, 2 scoops Vi-Shape shake mix, 1 chocolate flavor packet & 4 ice cubes. Blend well in blender.
Blueberry Blaster: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 30 frozen blueberries & 4 ice cubes. Blend well in blender.
Blueberry Cheesecake: 6 oz. Almond milk, 2 scoops Vi-Shape vishake mix, 20 frozen blueberries, 1 tsp. graham cracker crumbs, 2 oz. fat-free cream cheese & 5 ice cubes. Blend well in blender.
Blueberry Lemon Freeze: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen blueberries, 1 Tbsp. sugar-free instant lemon pudding mix, & 5 ice cubes. Blend well in blender.
Blueberry Mango Smoothie: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen blueberries, ½ cup frozen mango chunks, & 4 ice cubes. Blend well in blender.
Blueberry Peach Cobbler: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 15 frozen blueberries, 1 cup frozen peach slices, 1 tsp. vanilla extract & 4 ice cubes. Blend well in blender.
Blueberry Pie: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen blueberries, 2 Tbsp. Graham Cracker Crumbs, 1 tsp. vanilla extract & 6 ice cubes. Blend well in blender.
Blueberry Pomegranate: 6 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen blueberries, ½ cup pomegranate juice & 5 ice cubes. Blend well in blender.
Blueberry Vanilla Pear: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, ½ cup frozen blueberries, ½ pear (chopped) & 4 ice cubes. Blend well in blender.
Blue Banana: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 15 frozen blueberries, 1 banana flavor packet (or 1/2 frozen banana), & 5 ice cubes. Blend well in blender.
Butterfinger: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 2 Tbsp. sugar free butterscotch pudding mix, 1 Tbsp. reduced-fat peanut butter & 5 ice cubes. Blend well in blender.
Butterscotch Mousse: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 2 Tbsp. sugar free butterscotch pudding mix & 5 ice cubes. Blend well in blender.
Café Latte: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 tsp. dry instant coffee powder & 6 ice cubes. Blend well in blender.
Candy Cane: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, ½ cup frozen strawberries, ½ tsp. peppermint extract, 1 strawberry flavor pack & 5 ice cubes. Blend well in blender.
Caramello: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 2 tsp. sugar free caramel flavoring & 5 ice cubes. Blend well in blender.
Cherry Almond Chill: 8 oz. Silk Pure Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen dark sweet cherries & 6 ice cubes. Blend well in blender.
Cherry Banana Breeze: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen dark sweet cherries, 1 banana flavor packet & 5 ice cubes. Blend well in blender.
Cherry Cheesecake: 6 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen dark unsweetened cherries, 2 oz. fat-free cream cheese, 2 dashes ground cinnamon & 5 ice cubes. Blend well in blender.
Cherry Lemonade: 6 oz. crystal light lemonade, 2 scoops Vi-Shape shake mix, 1 cup frozen dark sweet cherries & 8 ice cubes. Blend well in blender.
Cherry Orange Delight: 4 oz. orange juice, 4 oz. water, 2 scoops Vi-Shape shake mix, 1 cup frozen dark sweet cherries & 8 ice cubes. Blend well in blender.
Cherry Pineapple Slush: 6 oz. water, 2 oz. pineapple juice drained from can, 2 scoops Vi-Shape shake mix, 1/2 cup pineapple, ½ cup frozen cherries & 8 ice cubes. Blend well in blender.
Cherry Limeade: 8 oz. vanilla soy milk, 2 scoops Vi-Shape shake mix, 1 Tbsp. frozen limeade concentrate, 4 maraschino cherries & 6 ice cubes. Blend well in blender.
Cherry Pineapple Chill: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1/2 cup frozen dark sweet cherries, ½ cup frozen pineapple chunks, & 6 ice cubes. Blend well in blender.
Cherry Spice: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen dark sweet cherries, 2 tsp. cinnamon & 6 ice cubes. Blend well in blender.
Chocolate Almond Delight: 12 oz. Almond milk, 2 scoops Vi-Shape shake mix, 15 raw almonds, ½ tsp. coconut extract, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder), & 5 ice cubes. Blend well in blender.
Chocolate Cheesecake: 6 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder), 2 oz. fat-free cream cheese & 5 ice cubes. Blend well in blender.
Chocolate Covered Cherries: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 10 frozen dark sweet cherries, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder), & 5 ice cubes. Blend well in blender.
Chocolate Covered Strawberries: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 5 frozen strawberries, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder), & 4 ice cubes. Blend well in blender.
Chocolate Peanut Butter Cup: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 Tbsp. reduced fat peanut butter, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder), & 6 ice cubes. Blend well in blender.
Chocolate Peppermint: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1/2 tsp. peppermint extract, 2 chocolate flavor packets (or 2 Tbsp. cocoa powder), & 6 ice cubes. Blend well in blender. For a hot chocolate treat, heat in microwave.
Chocolate Razzleberry: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1/3 cup frozen raspberries, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder), & 4 ice cubes. Blend well in blender.
Cinnaberry: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 5 frozen strawberries, 1 strawberry flavor packet, 3 tsp. cinnamon & 5 ice cubes. Blend well in blender.
Cinnamon Almond Cream: 8 oz. Silk Pure Almond milk, 2 scoops Vi-Shape shake mix, 3 tsp. cinnamon & 6 ice cubes. Blend well in blender.
Cinnamon Bun: 8 oz. vanilla soy milk, 2 scoops Vi-Shape shake mix, 2 Tbsp. cinnamon, 1/2 tsp. vanilla extract, 1 tsp. butter buds (or butter flavoring) & 6 ice cubes. Blend well in blender.
Citrus Berry: 4 oz. Almond milk, 4 oz. orange juice, 2 scoops Vi-Shape shake mix, 1 strawberry flavor packet, ½ cup frozen strawberries, 1 tsp. lemon juice & 5 ice cubes. Blend well in blender.
Citrus Spice: 6 oz. orange juice, 2 oz. water, 2 scoops Vi-Shape shake mix, 1 Tbsp. lemon juice , 3 tsp. cinnamon & 6 ice cubes. Blend well in blender.
Citrus Splash: 6 oz. sprite zero or diet sprite, 2 scoops Vi-Shape shake mix, 1 orange flavor packet, 1/2 Tbsp. lemon juice, ½ Tbsp. lime juice, & 7 ice cubes. Blend well in blender.
Citrus Delight: 4 oz. water, 2 oz. orange juice, 2 oz. grapefruit juice, 2 scoops Vi-Shape shake mix, 1 orange flavor packet, 1 tsp. lemon juice & 7 ice cubes. Blend well in blender.
Coco Mango: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 6 chunks frozen mango (1 cup), ½ tsp. coconut extract & 5 ice cubes. Blend well in blender.
Coconut Lime Spritzer: 6 oz. sprite zero or diet sprite, 2 scoops Vi-Shape shake mix, 2 Tbsp. lime juice, ½ tsp. coconut extract & 7 ice cubes. Blend well in blender.
Cranberry Crush: 8 oz. (1 cup) cranberry juice (no sugar added), 2 scoops shake mix, 4 frozen strawberries, 2 Tbsp. plain nonfat yogurt & 6 ice cubes.
Cranberry Citrus Splash: 4 oz. (1/2 cup) cranberry juice (no sugar added), 4 oz. orange juice (1/2 cup), 2 scoops shake mix, 1 orange flavor packet, 2 Tbsp. plain nonfat yogurt & 6 ice cubes.
Cran-Blueberry: 4 oz. (1/2 cup) cranberry juice (no sugar added), 4 oz. skim milk, 2 scoops shake mix, 1 cup frozen blueberries & 5 ice cubes.
Dreamsicle: 8 oz. Vanilla Almond milk, 2 scoops shake mix, 1 Tbsp. orange juice concentrate or 3 Tbsp. orange juice, & 6 ice cubes.
Frozen Banana: 8 oz. Vanilla Almond milk, 2 scoops shake mix, 1 small frozen banana, 1 chocolate flavor packet & 6 ice cubes.
Fruit Bar: 8 oz. Almond milk, 2 scoops shake mix, 1 strawberry flavor packet, 1 cup frozen raspberries, ½ tsp. coconut extract & 5 ice cubes.
Fruit Loop: 8 oz. water, 4 scoops shake mix, 1 strawberry flavor packet, 1 orange flavor packet & 5 ice cubes.
Fruit Smoothie: 4 oz. water, 2 scoops shake mix, ½ small banana 6”, 6 frozen strawberries, ½ cup frozen pineapple & 5 ice cubes.
Fuzzy Navel: 4 oz. skim milk, 4 oz. reduced calorie orange juice, 2 scoops Vi-Shape shake mix, 1 cup peach slices (frozen or canned) & 6 ice cubes. Blend well in blender.
German Chocolate Cake: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 1 chocolate flavor packet, 1 tsp. coconut extract, & 5 ice cubes. Blend well in blender.
Hawaiian Apple: 2 oz. unsweetened apple juice, 4 oz. water, 2 scoops Vi-Shape shake mix, ½ cup unsweetened apple juice, 1/2 tsp. coconut extract & 8 ice cubes. Blend well in blender.
Holiday Shake: 4 oz. skim milk, 4 oz. egg nog, ½ tsp. rum extract (optional), 1/8 tsp. cinnamon, 1/8 tsp. nutmeg, 2 scoops Vi-Shape shake mix & 5 ice cubes. Blend well in blender.
Honeydew Melon Dream: 4 oz. water, ¼ cup non-fat vanilla yogurt, 2 scoops Vi-Shape shake mix, 1 cup (5 large chunks) honeydew melon & 4 ice cubes. Blend ice & water in blender first, then add shake mix & honeydew melon & blend.
Key Lime Pie: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 3 tsp. limeade concentrate, 3 tsp. graham cracker crumbs, & 6 ice cubes. Blend well in blender.
Kiwi Melon Freeze: 4 oz. water, ¼ cup non-fat vanilla yogurt, 2 scoops Vi-Shape shake mix, 1/2 cup (3 large chunks) honeydew melon, 1 kiwi (peeled & cut-up) & 4 ice cubes. Blend well in blender.
Lemon Fizz: 6 oz. water, 2 scoops Vi-Shape shake mix, 30 frozen raspberries, 1 Neuro lemon packet & 5 ice cubes. Blend well in blender.
Lemon Mango: 4 oz. skim milk, 2 scoops Vi-Shape shake mix, 1 cup frozen mango, 1 6 oz. fat free lemon yogurt, & 3 ice cubes. Blend well in blender.
Lemon Meringue: 8 oz. skim milk, ¼ cup Simply Natural limeade, 2 scoops Vi-Shape shake mix, 1 tsp. sugar free lemon pudding mix & 5 ice cubes. Blend well in blender.
Limeade: 8 oz. vanilla soy milk, 2 scoops Vi-Shape shake mix, 1 Tbsp. frozen limeade concentrate & 6 ice cubes. Blend well in blender.
Mango Peach: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 6 chunks frozen mango, 3 slices frozen peaches, 1 peach flavor packet (or 3 additional frozen peaches), & 3 ice cubes. Blend well in blender.
Monkey Shake: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 1 small banana (6” inches), 1 Chocolate flavor packet, & 6 ice cubes. Blend well in blender.
Neapolitan: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder), 1 strawberry flavor packet (or 4 frozen strawberries), 1 tsp. vanilla extract & 5 ice cubes. Blend well in blender.
Orange Pomegranate: 8 oz. orange juice, 4 oz. pomegranate juice, 2 scoops Vi-Shape shake mix & 5 ice cubes. Blend well in blender.
Papaya Mango Chiller: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 2 slices papaya, 1 cup frozen mango & 5 ice cubes. Blend well in blender.
Peach Cooler: 8 oz. Diet 7-up, 2 scoops Vi-Shape shake mix, 1 cup peach slices (frozen), 1 tsp. fresh lemon juice & 5 ice cubes. Blend well in blender.
Peach Melon Slush: 6 oz. water, 2 scoops Vi-Shape shake mix, 4 large chunks frozen watermelon, 1 peach flavor packet & 8 ice cubes. Blend ice & water in blender first, then add shake mix & watermelon & blend.
Peach Dream: 8 oz. water, 2 scoops Vi-Shape shake mix, ¾ cup low fat vanilla yogurt, 1 cup peach slices (frozen or canned), 1 tsp. vanilla extract & 5 ice cubes. Blend well in blender.
Peach Raspberry Blast: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 1 cup frozen raspberries, 1 peach flavor packet & 6 ice cubes. Blend well in blender.
Peanut Butter & Jelly: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 1 Tbsp. reduced fat peanut butter, 1 Tbsp. sugar free preserves/jelly & 6 ice cubes. Blend well in blender.
Pear Berry Blizzard: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 1 cup sliced pears, 1 strawberry flavor packet & 6 ice cubes. Blend well in blender.
Pear Glace Cooler: 6 oz. water, 2 scoops Vi-Shape shake mix, 1 cup sliced pears, 3 chunks frozen watermelon, 1 peach flavor packet & 6 ice cubes. Blend well in blender.
Pina Colada: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 5 large chunks frozen pineapple, 1/2 tsp. coconut extract, & 5 ice cubes. Blend well in blender.
Pineapple Crush: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 6 chunks frozen pineapple (1/2 cup) & 4 ice cubes. Blend well in blender.
Pineapple Mango Tango: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, ½ cup frozen pineapple, ½ cup frozen mango chunks & 5 ice cubes. Blend well in blender.
Pineapple Upside Down Cake: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, ½ tsp. butter flavoring (or butter buds), ½ tsp. vanilla extract, ½ cup frozen pineapple, ¼ cup frozen dark sweet cherries & 6 ice cubes. Blend well in blender.
Plum Cooler: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 1 plum (pitted), juice of 1 lemon & 4 ice cubes. Blend well in blender.
Pumpkin Spice: 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 1/3 cup canned pumpkin (without salt), 1/8 tsp. vanilla extract, 1/8 tsp. cinnamon, 1/8 tsp. nutmeg & 2 ice cubes. Blend well in blender.
Purple Cow: 8 oz. Almond milk, 1 Tbsp. frozen grape juice concentrate, 2 scoops Vi-Shape shake mix, 1 banana flavor packet (or 1/2 banana) & 5 ice cubes. Blend well in blender.
Raspberry Freeze: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 30 frozen raspberries & 5 ice cubes. Blend well in blender.
Raspberry Fizz: 6 oz. water, 2 scoops Vi-Shape shake mix, 30 frozen raspberries, 1 Neuro raspberry flavor packet & 5 ice cubes. Blend well in blender.
Raspberry Mint Chocolate: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 30 frozen raspberries, ½ tsp. peppermint extract, 1 chocolate flavor pack (or 1 Tbsp. cocoa powder) & 5 ice cubes. Blend well in blender.
Red, White & Blue: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen blueberries, 1 cup frozen strawberries, 1 strawberry flavor packet. Blend well in blender.
Root Beer Float: 4 oz. Almond milk, 2 scoops Vi-Shape shake mix…mix together in blender first. Add ½ cup ice. Add ½ can diet mug root beer (to taste) and pulse a few time to mix in.
Sex on the Beach: 4 oz. cranberry juice (no sugar added), 4 oz. reduced calorie orange juice, 2 scoops Vi-Shape shake mix, 1 cup pineapple (frozen or canned) & 8 ice cubes. Blend well in blender.
Snickerdoodle: 8 oz. light vanilla soy milk, 2 scoops Vi-Shape shake mix, 1 tsp. cinnamon, 1 Tbsp. Honey & 5 ice cubes. Blend well in blender.
Spiced Cranberry: 8 oz. cranberry juice (no sugar added), 2 scoops Vi-Shape shake mix, 1 tsp. cinnamon & 8 ice cubes. Blend well in blender.
Spiced Peaches: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 peach flavor packet, ½ cup frozen peaches, 1 tsp. cinnamon & 5 ice cubes. Blend well in blender.
Silky Latte: 4 oz. mocha soy milk (Silk Brand), 4 oz. water, 2 scoops Vi-Shape shake mix & 3 ice cubes. Blend well in blender.
Strawberry Almond: 8 oz. Silk Pure Almond milk, 2 scoops Vi-Shape shake mix, 1 strawberry flavor packet, ½ cup frozen strawberries & 5 ice cubes. Blend well in blender.
Strawberry Banana: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 2/3 cup frozen strawberries, 1 banana flavor packet & 4 ice cubes. Blend well in blender.
Strawberry Blast: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen strawberries & 4 ice cubes. Blend well in blender.
Strawberry Coco: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen strawberries (or 1 strawberry flavor packet), ½ tsp. coconut extract & 3 ice cubes. Blend well in blender.
Strawberry Cheesecake: 6 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 strawberry flavor packet (or 4 frozen strawberries), 2 oz. fat-free cream cheese & 5 ice cubes. Blend well in blender.
Strawberry Mango Dream: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, ½ cup frozen mango, ½ cup frozen strawberries & 5 ice cubes. Blend well in blender.
Strawberry Melon Slush: 6 oz. water, 2 scoops Vi-Shape shake mix, 5 large chunks frozen watermelon, 1 strawberry flavor packet. Blend well in blender.
Strawberry Pina Colada: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 4 large chunks frozen pineapple, 4 frozen strawberries, 1/2 tsp. coconut extract, & 3 ice cubes. Blend well in blender.
Strawberry Shortcake: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 strawberry flavor packet, ½ tsp. butter flavoring (or butter buds), ½ tsp. vanilla extract & 6 ice cubes. Blend well in blender.
Summer Slim: 8 oz. water, 2 scoops Vi-Shape shake mix, ½ peach or 6 frozen peach slices, 6 fresh or frozen strawberries & 4 ice cubes. Blend well in blender.
Thai Coconut Chiller: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 Tbsp. lemon juice, ½ tsp. coconut extract & 6 ice cubes. Blend well in blender.
Triple Chocolate Smash: 8 oz. Silk Light Chocolate Soy Milk, 2 scoops Vi-Shape shake mix, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder), 1 Tbsp. fat-free sugar-free chocolate pudding mix & 4 ice cubes. Blend well in blender.
Tropical Delight: 4 oz. Almond milk, ½ cup reduced calorie orange juice (or 1 Tbsp. orange juice concentrate), 2 scoops Vi-Shape shake mix, 1 cup frozen mango chunks, ½ tsp. coconut extract & 4 ice cubes. Blend well in blender.
Tropical Dream: 8 oz. Vanilla Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen pineapple, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder) & 4 ice cubes. Blend well in blender.
Tropical Teaser: 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1/2 cup frozen strawberries, 1 cup sliced mango, ½ cup frozen pineapple & 4 ice cubes. Blend well in blender.
Turtle Cheesecake: 6 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 tsp. sugar free caramel flavoring, 2 oz. fat-free cream cheese, 3 pecans & 5 ice cubes. Blend well in blender.
Very Berry: 8 oz. sparkling water, 2 scoops Vi-Shape shake mix, 10 frozen raspberries, 6 frozen strawberries, & 2 ice cubes. Blend well in blender.
Watermelon Slush: 6 oz. water, 2 scoops Vi-Shape shake mix, 5 large chunks fresh watermelon & 8 ice cubes. Blend ice & water in blender first, then add shake mix & watermelon & blend.
Wild Berry Blast: 8 oz. water, 2 scoops Vi-Shape shake mix, 8 frozen raspberries, 4 frozen strawberries, 15 frozen blueberries & 6 ice cubes. Blend well in blender.
-HOT DRINKS-
Creamy Vi-Chai: 8 oz skim milk, 1 scoop Vi-Shape shake mix, 1 TB Chai Mix (any kind). Heat milk on stove, pour into blender with the powder and blend for a few seconds. Pour into coffee mugs. I only used one scoop of Vi-Shape Shake Mix as this is just a nice warm morning drink.
**DISCLAIMER**
Casey Shipp does not suggest that anyone use ViSalus. This page is us sharing recipes for ViSalus shakes that we compiled all over the web and from our own experience when we used the product.
THANKSGIVING MENU
Hey Team,
I used this recipe last year and it blew everyone’s mind! I purchased my turkey at publix – it was Kosher and pre-brined, thawed. I think the pre-brine helped.. don’t get scared about the recipe and cooking it high, uncovered.
Follow and It will turn out perfect.
Last year, I cooked the turkey, sugar free cranberry sauce, ‘best damn vegetables’ and store bought trader joes dressing. Deviled eggs were made with avocado mayo vs regular mayo and no one could tell.
http://www.howtocookathanksgivingturkey.com/
I cooked these on the side and once again.. a HIT
https://damndelicious.net/2014/10/04/roasted-vegetables/
INGREDIENTS:
2 cup broccoli florets
2 cups cremini mushrooms
2 cups chopped butternut squash
1 zucchini, sliced and quartered
1 yellow squash, sliced and quartered
1 red bell pepper, chopped
1 red onion, chopped
2 tablespoons olive oil
2 tablespoons balsamic vinegar, or more, to taste
4 cloves garlic, minced
1 1/2 teaspoons dried thyme
Kosher salt and freshly ground black pepper, to taste
DIRECTIONS:
Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray. Place broccoli florets, mushrooms, butternut squash, zucchini, squash, bell pepper and onion in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.Place into oven and bake for 12-15 minutes, or until tender.*
Serve immediately.
BEST HOMEMADE CRANBERRY SAUCE
Total Time: 25 mins
Sugar-Free Cranberry Sauce. Takes 15 minutes to make and sweetened with stevia.
Author: Kristine Fretwell
Recipe type: Side
Yield: 3 cups
INGREDIENTS:
2 – 340 g or 12 oz bags Fresh Cranberries (6 cups cranberries)
½ tsp Vanilla Extract
DIRECTIONS:
CLEAN MAC N CHEESE
This does not taste like velveeta- this is great for someone who’s tastebuds are geared for healthier/crunchie type food.
INGREDIENTS:
Salt & Pepper, to taste
DIRECTIONS:
LOW CALORIE THANKSGIVING STUFFING
Kosher Salt and Pepper to taste
DIRECTIONS:
Cover dish with foil and transfer to over. Cook for about 25 minutes. Then, take out stuffing, mix it around and fluff it a bit and put back in the oven, uncovered for about another 15 minutes. Enjoy!
Entire Recipe is 4 servings
GREEN BEAN CASEROLE
INGREDIENTS:
Cooking Spray
DIRECTIONS:
SWEET POTATO CASSEROLE
1/2 tsp Sea Salt
Topping:
1/3 cup Chopped Pecans
DIRECTIONS:
Preheat oven to 350 degrees Fahrenheit, and spray an 8 by 8 baking dish with zero-calorie nonstick cooking spray. In a large mixing bowl, combine all filling ingredients and mix well. Spoon into prepared baking dish and spread evenly. In a different bowl, combine the brown sugar and flour for the topping, then cut in the cold butter until the mixture resembles coarse crumbs. Stir in chopped pecans and sprinkle over the sweet potato mixture in the baking dish.
Bake 30 minutes.
CRANBERRY OATMEAL COOKIES
1 whole Banana, cut into pieces
DIRECTIONS:
Preheat oven to 350 degrees. Lightly coat a heavy duty baking sheet with a thin layer of extra virgin coconut oil. In a large bowl, whisk together the flour, salt, baking soda, cinnamon and allspice. Mix in the oats, cranberries, walnuts, chia seeds and chocolate chips. In a blender on medium speed, blend the melted extra virgin coconut oil, sugar and vanilla extract until the sugar is smooth. Add the banana and blend until the banana is completely pureed. Stir the banana mixture into the dry ingredients until well combined. Drop the batter by tablespoonfuls onto the prepared baking sheet, 1 inch apart, to make 24 cookies. Flatten the cookies slightly with the back of a wet spoon. Bake the cookies for 15 to 18 minutes, until they are golden brown and almost firm to the touch. Cool on the baking sheet on a wire rack for about 5 minutes, then remove the cookies from the baking sheet and continue to let them cool on a rack.
Yields 24 cookies.
Note: These cookies will keep about 5 days if kept in a covered container in the fridge. They can also be made ahead and frozen for up to a month.
Enjoy! I cooked every one of these last year and it was a HIT! The cookies were so hearty and yummy. Remember to have fun and enjoy your family. Food Is made with love. Be sure to keep snacks for in between family get-togethers so your not starving when you sit down to eat. Take your time while you eat. Drink LOTS of water! If your family is anything like mine they will add salt, bouillon cubes and msg to almost every dish. If you are not accustomed to a high sodium intake you swell from the excess. The extra water should help.
If you can’t get to the gym! Do 2-4 sets of 15 no rest in between and rest 2-3 minutes after you complete 1 round.
Jump Squats
TUNA PATTIES
Ingredients:
- 16oz Can Tuna, drained
- 1 Egg White, beaten
- 2 tbsp Oatmeal
- 2 tbsp Onion, diced (or 1/4 tsp Onion Powder)
- 1/4 tsp Garlic Powder
- Salt & Pepper
Instructions
- Mix all ingredients except cheese together in a small bowl.
- Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray.
- Make two small patties and cook until both sides are brown.
NO BAKE PROTEIN BARS
Ingredients:
- 4 serving (serving = 2 tbsp) Jif Extra Crunchy Peanut Butter
- 2.5 serving (serving = 1 scoop) Optimum Nutrition 100% Whey Protein Powder Gold Standard – Vanilla Ice Cream
- 1/2 cup Honey
- 5 serving (serving = 1 tbsp) Hershey’s Special Dark Chocolate Chips
- 1.5 serving (serving = 1/2 cup) Quaker Quick Oats
Instructions
First, heat the peanut butter and honey in a pot on medium to low heat until thin. Then remove from heat, add your protein powder and oats, and mix up. You may need to add a little water as the mixture will get super thick. Only add a tsp at a time until it reaches a consistency that is relatively hard but will be easy to mold. I put the mixture into a 9 glass dish and press it out into a square. Heat up your chocolate chips (I use 30 sec intervals in the microwave mixing in between- usually takes 90 secs total), and cover the top of your protein bars with chocolate. I throw them in the freezer for 30 mins to an hour to harden then cut six lines down and one across for a total of 14 bars.
PEANUT BUTTER PROTEIN BAR
Ingredients:
- 27g Flaxseed Meal
- 180g Gluten Free Oats
- 28g Coconut Oil
- 109g Agave Nectar
- 3/4 cup Peanut Butter
- 30g Peptides
- 58g Vega Sport w Greens Vanilla Protein
Instructions
- Line an 8×8- or 9×9-inch baking pan with parchment paper, leaving overhang on two sides like handles.
- Place the peanut butter and coconut oil in a medium heatproof bowl. Set the bowl over a saucepan of water and bring the water to a simmer over medium to medium-high heat. (Do not let the water boil, and make sure the water does not touch the bottom of the mixing bowl.) Stir and heat until the mixture is smoothly combined. Remove the bowl from the saucepan and turn off the heat.
- To the bowl with the peanut butter mixture, add the oats, protein powder, and flaxseed. Stir to combine. The mixture will seem very dry at first but will come together as you stir. It won’t be sticky but should hold together when pressed (see recipe notes for more details). If the mixture is still fairly warm, pop the bowl into the refrigerator for a few minutes to let it cool. Don’t worry if they do melt a little—the bars will still be delicious!) Press evenly into the prepared pan and refrigerate for 1 hour or until firm.
- Lift the bars from the pan using the parchment handles and transfer to a cutting board. Slice into bars of desired size and enjoy.
PEANUT BUTTER PROTEIN BAR 2
Ingredients:
- 3/4 cup Creamy Peanut Butter
- 1/3 cup Honey
- 2 tbsp Coconut Oil
- 2 cups Bob’s Red Mill Gluten Free Rolled Oats
- 1/2 cup Protein Powder — about 2 scoops, depending upon your brand
- 3 tbsp Flaxseed Meal
- 1/4 tsp Ground Cinnamon
- 1/4 tsp Kosher Salt
- 1/3 cup Mini Chocolate Chips
Instructions
- Line an 8×8- or 9×9-inch baking pan with parchment paper, leaving overhang on two sides like handles.
- Place the peanut butter, honey, and coconut oil in a medium heatproof bowl. Set the bowl over a saucepan of water and bring the water to a simmer over medium to medium-high heat. (Do not let the water boil, and make sure the water does not touch the bottom of the mixing bowl.) Stir and heat until the mixture is smoothly combined. Remove the bowl from the saucepan and turn off the heat.
- To the bowl with the peanut butter mixture, add the oats, protein powder, flaxseed, cinnamon, and salt. Stir to combine. The mixture will seem very dry at first but will come together as you stir. It won’t be sticky but should hold together when pressed (see recipe notes for more details). If the mixture is still fairly warm, pop the bowl into the refrigerator for a few minutes to let it cool, then stir in the chocolate chips. (Cooling the mixture will prevent the chocolate from melting. Don’t worry if they do melt a little—the bars will still be delicious!) Press evenly into the prepared pan and refrigerate for 1 hour or until firm.
- Lift the bars from the pan using the parchment handles and transfer to a cutting board. Slice into bars of desired size and enjoy.
Recipe Notes
The consistency of the bars will vary based on the brand of peanut butter you use. If they seem too loose, add a tablespoon or two of extra oats. If they seem too dry, add additional peanut butter, honey, or even water, 1 tablespoon at a time, until the bars hold together easily when pressed into the pan.
The nutritional information will vary based upon the brand of protein powder you use.
Store the bars at room temperature for up to 1 week or freeze for up to 3 months. I like to wrap mine individually, then remove them from the freezer as needed. You can also store them in the fridge, though I find they taste best at room temperature.
MISS OLYMPIA CHOCOLATE MUFFINS
Ingredients:
- 1 tbsp Dark Chocolate Coco Powder
- 1 cup Vi Shake Mix
- 4 oz Unsweetened Apple Sauce
- 1 tsp Baking Powder
- 1 Egg
Instructions
- Sprinkle with choc chips or carob chip.
- 350 for 10 min
- Buy the shake mix at Caseyshipp.bodybyvi.com
OVEN BAKED MAHI MAHI
Ingredients:
- 4 Mahi Mahi fillets
- 1/8 tsp Salt
- 1/8 tsp Pepper
- 3 tbsp Unsalted Butter (I used melt vegan -42 grams total)
- 1/4 tsp Minced Garlic
- 3 tsp Lemon Juice
- 1 Lemon
Instructions
- Preheat oven to 425 degrees F.
- Line a baking sheet with parchment paper, then grease the paper with cooking spray or brush with olive oil.
- Place the thawed Mahi Mahi fillets onto the parchment paper. Season with salt and pepper.
- Melt the butter, then add in the minced garlic and lemon juice – stir to combine.
- Using a basting brush, brush the lemon butter mixture over the Mahi Mahi fillets.
- Slice one lemon into thin slices, remove any seeds and place onto the fillets.
- Bake for 20 minutes or until the fillets are flaky and reach an internal temperature of 137 degrees F.
- Remove from oven. Using the basting brush, brush the melted lemon butter from the pan over the fillets once again. Serve immediately.
Recipe Notes
TURKEY MEATLOAF
Ingredients:
- 16 oz raw, Fit & Easy Ground Turkey
- 45 g Gluten Free Oatmeal
- 6 tbsp Liquid Egg Whites
- 0.50 cup Organic Chopped Spinach (frozen)
- 85 g Red, Yellow, Green Bell Pepper Strips
- 30 ml 1T Ketchup
- 10 ml Amino Liquid
Instructions
- Preheat oven to 350 degrees F. Prepare a standard loaf pan.
- Melt coconut oil in a sauté pan over medium heat.
- Cook onion and garlic in melted oil for 5 minutes, stirring occasionally.
- Place the cooked onion and garlic in a large bowl to cool for 5 minutes.
- Mix turkey, bread crumbs, egg, ketchup, and pepper with onion mixture.
- Shape into loaf and place on a baking pan.
- Bake for 50-55 minutes or until cooked completely through. Enjoy!
Recipe Notes
PUMPKIN PIE OVERNIGHT OATS
Ingredients:
- 1/3 cup Quick Quaker Oats
- 76g Libby’s Pumpkin Puree
- 76g Silk Unsweetened Almond Milk
- 4 1/2 g Chia Seeds
- 1.4g Ground Nutmeg
- 2g Ground Cinnamon
- 4.3g Pure Maple Syrup
Instructions
- Place all ingredients except toppings in a jar or other container with tight fitting lid and give a good stir.
- Cover and refrigerate overnight or at least 5 hours.
- In AM add additional liquid if you would like, once you achieve desired consistency add toppings.
Optional Toppings
Chopped Pecans and Maple Syrup – WILL INCREASE MACROS
SLOW COOKER WHITE CHICKEN CHILI
Ingredients:
- 32 oz Boneless, skinless Chicken Breasts
- 28 g McCormick Taco Seasoning
- 198 g Fire Roasted Diced Tomatoes
- 198 g Diced Tomato and Green Chillies
- 2 cup Bone Broth
- 260 g Black Beans
- 260 g White Kidney Beans
- 1 Onion
Instructions
- Cook chicken breast and shred (baked 350 for 60 mins).
- Add chicken and all other ingredients to slow cooker.
- Cook on low for 8 hours or on high for 4.
MONSTER MEATLOAF
Ingredients:
- 3lb 99% Lean Ground Turkey
- 1 cup Quick Quaker Oats
- 4 Large Egg Whites
- 16 tbsp Organic Ketchup
- 180g Bone Broth
- 4 tbsp Liquid Aminos
- 1 oz Tomato Paste
- 1/2 tsp Thyme
- 1 tsp Garlic, minced
- 1 1/2 cup Onion, finely chopped
- 1 tsp Pepper
- 1 tsp Salt
Instructions
- Preheat oven to 325 degrees and prep a 9-by-13 Pyrex dish with non-stick spray. In a large sauté pan, cook the onions and peppers with salt, pepper and thyme until onions are translucent (about 5 minutes). Next, add garlic, soy sauce, chicken broth and tomato paste, mixing until heated through. Set aside to cool.
- In a large bowl, combine ground turkey, egg whites, oats and sautéed mixture (cooled). Mix by hand until all incorporated and press flat into the 9-by-13 prepared Pyrex dish.
- Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake for 1 hour and 20 minutes.
BASIC MASHED POTATOES
Ingredients:
- 2 lb Baking Potatoes, peeled and quartered
- 2 tbsp Melt Rich and Creamy Butter
- 1 cup Unsweetened Almond Milk
- Salt and Pepper to taste
Instructions
- Bring a pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes; drain.
- In a small saucepan heat butter and milk over low heat until butter is melted. Using a potato masher or electric beater, slowly blend milk mixture into potatoes until smooth and creamy. Season with salt and pepper to taste.
GLUTEN-FREE LASAGNA
Ingredients:
- 280 g Tinkyada Organic Brown Rice Lasagna Pasta
- 1 lb Ground Turkey
- 794 g Newman’s Own Tomato & Basil Pasta Sauce
- 454 g Ricotta Cheese
- 43 g Parmesan Cheese
- 256 g Mozzarella Cheese
- 1 tbsp Olive Oil
- 28 oz Diced Tomato
- 6 g Garlic
- 1 Onion
- 3 Large Carrots
- 1 tbsp Italian Seasoning
- 1/4 tsp Crushed Rep Pepper Flakes
- 1 tsp Sea Salt
- 1 tsp Pepper
- 1/2 tsp Garlic Powder
- 24 g Basil, sliced and divided
- 20 g Parsley, picked and chopped
- 2 Large Egg
Instructions
- In a medium sized saucepan, heat 1 tablespoon extra virgin olive oil over medium-high heat. Add garlic and sauté for 1-2 minutes.
- Add onion and carrots to saucepan. Let cook, stirring occasionally, for 5 minutes until onions are translucent and the carrots begin to soften.
- Add meat to saucepan and let cook until brown and no pink remains, about 7 minutes.
- Add tomato sauce, diced tomatoes, italian seasoning, red pepper flakes, 1 teaspoon sea salt and 1/2 teaspoon black pepper to the pan and combine.
- Bring tomato sauce to a boil over high heat. Reduce heat to low and let simmer for 15 minutes. The longer you can let simmer, the better! Taste and adjust spices as desired then remove from heat.
- Meanwhile prepare ricotta mixture in a medium bowl by combining ricotta, parmesan, garlic powder, 3/4 cup basil, parsley, eggs, 1/4 teaspoon salt and 1/2 teaspoon black pepper.
- Pre-heat oven to 400ºF.
- Prepare gluten-free lasagna noodles 2 minutes less than instructed to cook on package. Drain well and immediately begin assembling lasagna.
- In a 9″ x 13″ oven-safe container begin layering lasagna starting with 1 1/2 cups of meat sauce on the bottom. Then place one layer of noodles, 2/3 ricotta mixture, 1 1/2 cups of meat sauce and 1/4 cup shredded mozzarella. Repeat for a total of 4 layers of noodles. Top with remaining meat sauce and mozzarella. (See note about alternative preparation)
- Cover with aluminum foil and place lasagna in oven on a rimmed baking sheet. Bake for 25 minutes. Remove foil and continue to bake for 20 minutes, or until cheese is bubbling and golden in spots.
- Let cool for 15 minutes before slicing and serving.
CREAMY TUSCAN CHICKEN
Ingredients:
- 656 BS (boneless skinless) Chicken
- 20g Frozen Onions
- 247g Broth
- 120g Coconut Milk
- 140g Sun-dried Oil n All
- 126g Frozen Spinach
- 1/4 tsp Garlic Powder
- 1/4 tsp Onion Powder
- 4 cloves Garlic minced
- 1 tbsp Arrowroot or Tapioca Flour
- 1/2 tbsp Stone Ground Mustard
- 1 tsp Italian Seasoning Blend
- 1/4 tsp Sea Salt
- 1/8 tsp Black Pepper
Instructions
- Season the chicken with sea salt, pepper, garlic, and onion powder. In a large skillet add the coconut oil and cook the chicken thighs on medium-high heat for 5-7 minutes on each side or until browned and no longer pink in center. Remove chicken and set aside on a plate.
- Add additional oil if necessary and cook the onions over medium heat until soft, then stir in the garlic and cook another 45 seconds.
- Whisk in the tapioca or arrowroot, the add the broth and coconut milk. Stir to combine, then stir in the mustard, yeast, Italian seasoning, sea salt and pepper. Cook and stir over medium-high heat until it starts to thicken.
- Add the spinach and sun-dried tomatoes and allow mixture to simmer until spinach is wilted and tomatoes are softened. Add chicken back to the skillet and simmer another 2 minutes. Serve over cauli rice, zucchini noodles, or with roasted potatoes.
BALSAMIC ROASTED BABY CARROTS
Ingredients:
- 1.5 lbs Baby Carrots, tops removed, peeled if desired
- 2 tbsp Olive Oil
- 2 tbsp Balsamic Vinegar
- 1 pinch Salt
- 1 pinch Pepper
- 1 pinch Dried or Fresh Parsley
Instructions
- Preheat oven to 400 degree F.
- Line a rimmed cookie sheet with parchment paper, if you don’t have any just spray it liberally with non-stick cooking spray.
- Rinse your carrots and pat dry.
- In a medium sized glass bowl (or large if double batching) place the carrots inside.
- In a small glass bowl add the balsamic vinegar, then slowly add the olive oil while whisking with gusto. Do not use aluminum bowls, it doesn’t play well with acidic ingredients. Whisk with gusto until your arm falls off, or your ingredients combine perfectly.
- Now pour the balsamic mix over top off the carrots. Toss the carrots until well coated. Pour them onto the cookie sheet.
- Place in oven and roast them for about 30 to 40 minutes, depending on how crisp or soft you like your carrots, and how thick they are. I did not cut this batch in half since they were not overly thick, but you can do that if you like. I often do. I flip mine halfway through, just so I get that nice caramelised goodness on both sides.
- Remove from oven. Transfer to a bowl. Sprinkle with coarse salt, pepper and parsley.
- Serve with a big old Vitamin A loving smile!
ROASTED RED POTATOES
Ingredients:
- 1 lb small Red Potatoes
- 1 tsp Garlic Powder
- 1 tsp Grill Mates Steak Rub
- 1 tsp Italian Seasoning
Instructions
- Cut red potatoes into 4’s and boil until tender.
- Place on baking sheet or dish- spray lightly with cooking spray and COAT with grill mates steak rub, Italian seasoning and garlic powder.
- Bake at 400 degrees for 30min and take out, turn, add more seasoning and bake for about another 30 min or until crispy.
TACO SEASONING I
Ingredients:
- 1 tbsp Chili Powder
- 1/4 tsp Garlic Powder
- 1/4 tsp Onion Powder
- 1/4 tsp Crushed Red Pepper Flakes
- 1/4 tsp Dried Oregano
- 1/2 tsp Paprika
- 1 1/2 tsp Ground Cumin
- 1 tsp Sea Salt
- 1 tsp Black Pepper
Instructions
In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.
Recipe Note
Depending on how spicy you and your family like your dishes, use as little or as much as you want.
WHOLE30 SAUSAGE BALLS
Ingredients:
- 1 lb Ground Pork
- 2 1/2 cups Almond Flour (Gluten Free Bisquik)
- 1/2 Sweet Onion, peeled and grated
- 1 Apple or Pear (any variety) unpeeled and grated
- 1 Egg
- 1 tsp Ground Sage
- 1 tsp Salt
- 1/2 tsp Garlic Powder
- 1/2 tsp Dried Parsley
- 1/2 tsp Crushed Rosemary
- 1/4 tsp Black Pepper
Instructions
1. Preheat oven to 350°F and adjust rack to middle of oven. Line baking sheet with parchment paper or silicone mat.
2. Mix all ingredients in a large bowl. Spoon 1 1/2-inch balls on baking sheet. (I use my medium sized cookie scoop.) Bake for 20-23 minutes until just golden brown.