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Summer Squash Skillet

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Course Freebie
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Cut squash, carrots and mushrooms in thin slices.
  2. Put oil in skillet; add vegetables and seasoned salt.
  3. Cook until slightly browned; turn and cook until underside is browned.
  4. Spray with I cant believe its not butter
Course Freebie
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Cut squash, carrots and mushrooms in thin slices.
  2. Put oil in skillet; add vegetables and seasoned salt.
  3. Cook until slightly browned; turn and cook until underside is browned.
  4. Spray with I cant believe its not butter
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Recipe Notes

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Enjoy as a freebie or as a FC side dish.

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Roasted Brussels Sprouts

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Course Freebie, Side Dish
Cuisine Vegetarian
Category
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Preheat oven to 425 degrees.
  2. Clean and trim Brussels Sprouts. Spray shallow baking pan with cooking spray, add sprouts.
  3. Spray sprouts lightly with 0 calorie butter flavored spray, season with salt, pepper and garlic powder (fresh garlic may also be used with great results).
  4. Roast for 20 minutes in 425 degree oven shaking pan after 10 minutes to stir sprouts around.
  5. Remove from oven, drizzle with vinegar immediately and shake pan to distribute evenly. Serve warm or room temp.
Course Freebie, Side Dish
Cuisine Vegetarian
Category
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Preheat oven to 425 degrees.
  2. Clean and trim Brussels Sprouts. Spray shallow baking pan with cooking spray, add sprouts.
  3. Spray sprouts lightly with 0 calorie butter flavored spray, season with salt, pepper and garlic powder (fresh garlic may also be used with great results).
  4. Roast for 20 minutes in 425 degree oven shaking pan after 10 minutes to stir sprouts around.
  5. Remove from oven, drizzle with vinegar immediately and shake pan to distribute evenly. Serve warm or room temp.
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Can serve as a freebie or a FC with a meal. :

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Mock Smores

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Course Freebie
Cuisine Vegetarian
Category
Prep Time 2 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. Place one square of bran crispbread on a dish.
  2. Spoon on Walden Farms Calorie Free Marshmallow Dip.
  3. Over that spoon Walden Farms Calorie Free Chocolate Dip.
  4. Cover with another square of crispbread and enjoy!
Course Freebie
Cuisine Vegetarian
Category
Prep Time 2 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. Place one square of bran crispbread on a dish.
  2. Spoon on Walden Farms Calorie Free Marshmallow Dip.
  3. Over that spoon Walden Farms Calorie Free Chocolate Dip.
  4. Cover with another square of crispbread and enjoy!
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Recipe Notes

Modifications
If using Scandinavian Bran Crispbread = Freebie! -if using Wasa Crisp n' Light = Extra (only use 3 Wasa Crisp n' light

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Splendid Meringue Cookies

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Course Freebie
Category
Prep Time 20 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 300 degrees.
  2. Spray cookie sheet; set aside.
  3. Combine egg whites, cream of tartar, and salt in a very clean bowl.
  4. Beat until foamy.
  5. Add Splenda a little at a time until egg whites are stiff and glossy.
  6. Fold in vanilla. (Optional: Fold in 1-2 Tablespoons of cocoa with vanilla. Also you can add different extracts instead or along with vanilla, or you can add food coloring with extracts like red coloring with peppermint extract.)
  7. Spoon meringue onto cookie sheet.
  8. Bake 18-20 minutes.
Course Freebie
Category
Prep Time 20 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 300 degrees.
  2. Spray cookie sheet; set aside.
  3. Combine egg whites, cream of tartar, and salt in a very clean bowl.
  4. Beat until foamy.
  5. Add Splenda a little at a time until egg whites are stiff and glossy.
  6. Fold in vanilla. (Optional: Fold in 1-2 Tablespoons of cocoa with vanilla. Also you can add different extracts instead or along with vanilla, or you can add food coloring with extracts like red coloring with peppermint extract.)
  7. Spoon meringue onto cookie sheet.
  8. Bake 18-20 minutes.
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Recipe Notes

Modifications
Makes 13 extra large Meringue cookies and you can have up to 6 of them as a freebie. 6 cookies = freebie 13 cookies = extra or dessert :

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Sweet Butternut Squash Fries

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Course Freebie, Side Dish
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 400 degrees
  2. Cut butternut squash into slices like french fries
  3. Place on cookie sheet and spray with 0 calorie cooking spray
  4. Sprinkle with Splenda and Cinnamon
  5. Cook for 20 minutes
Course Freebie, Side Dish
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 400 degrees
  2. Cut butternut squash into slices like french fries
  3. Place on cookie sheet and spray with 0 calorie cooking spray
  4. Sprinkle with Splenda and Cinnamon
  5. Cook for 20 minutes
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Recipe Notes

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Freebie or serve as a FC :

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Roasted Vegetables

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Cuisine Vegetarian
Category
Prep Time 15 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 400 F.
  2. Spray cooking spray on baking sheet. Add spices to vegetables. Toss together and spread on a baking sheet. Drizzle MCT oil over vegetables.
  3. Check after 20 minutes to see if they need to be turned. Cook an additional 15-20 minutes.
  4. Note: Tomatoes and blanched asparagus can be added the last 10 minutes of cooking time. Roma tomatoes work best. If using fresh tomatoes, remove the seeds and juice.
Cuisine Vegetarian
Category
Prep Time 15 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 400 F.
  2. Spray cooking spray on baking sheet. Add spices to vegetables. Toss together and spread on a baking sheet. Drizzle MCT oil over vegetables.
  3. Check after 20 minutes to see if they need to be turned. Cook an additional 15-20 minutes.
  4. Note: Tomatoes and blanched asparagus can be added the last 10 minutes of cooking time. Roma tomatoes work best. If using fresh tomatoes, remove the seeds and juice.
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Recipe Notes

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Can be a freebie or a FC with a meal. :

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Sweet Butternut Squash Fries

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Course Freebie
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 400 degrees
  2. Cut butternut squash into slices like french fries
  3. Place on cookie sheet and spray with 0 calorie cooking spray
  4. Sprinkle with Splenda and cinnamon
  5. Cook for 20 minutes
Course Freebie
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 400 degrees
  2. Cut butternut squash into slices like french fries
  3. Place on cookie sheet and spray with 0 calorie cooking spray
  4. Sprinkle with Splenda and cinnamon
  5. Cook for 20 minutes
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Recipe Notes

Modifications: Freebie or serve as a FC

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Grilled Okra and Hot Peppers

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Course Freebie, Side Dish
Category FC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Instructions
  1. Place a grill basket on the grill and preheat on high for 10 minutes. (Or position oven rack 5 inches from heat source; preheat broiler to high.)
  2. Combine okra, peppers, oil, salt and pepper in a large bowl. Transfer to the grill basket (or to a rimmed baking sheet).
  3. Grill (or broil) until the okra is bright green and just tender, stirring occasionally, 8 to 10 minutes.
Course Freebie, Side Dish
Category FC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Instructions
  1. Place a grill basket on the grill and preheat on high for 10 minutes. (Or position oven rack 5 inches from heat source; preheat broiler to high.)
  2. Combine okra, peppers, oil, salt and pepper in a large bowl. Transfer to the grill basket (or to a rimmed baking sheet).
  3. Grill (or broil) until the okra is bright green and just tender, stirring occasionally, 8 to 10 minutes.
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Cinnamon Bread

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Nutrition Facts
Cinnamon Bread
Amount Per Serving
Calories 33 Calories from Fat 2
% Daily Value*
Total Fat 0.2g 0%
Saturated Fat 0.03g 0%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.02g
Sodium 26mg 1%
Potassium 25mg 1%
Total Carbohydrates 10g 3%
Dietary Fiber 7g 28%
Sugars 0.1g
Protein 1g 2%
Vitamin A 0.4%
Vitamin C 2%
Calcium 8%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Course Freebie
Category Freebie
Prep Time 1 minutes
Cook Time 1 minutes
Servings
servings
Ingredients
Instructions
  1. Spritz "I Can't Believe It's Not Butter" on crispbread
  2. Sprinkle cinnamon and Splenda
Course Freebie
Category Freebie
Prep Time 1 minutes
Cook Time 1 minutes
Servings
servings
Ingredients
Instructions
  1. Spritz "I Can't Believe It's Not Butter" on crispbread
  2. Sprinkle cinnamon and Splenda
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Nutrition Facts
Cinnamon Bread
Amount Per Serving
Calories 33 Calories from Fat 2
% Daily Value*
Total Fat 0.2g 0%
Saturated Fat 0.03g 0%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.02g
Sodium 26mg 1%
Potassium 25mg 1%
Total Carbohydrates 10g 3%
Dietary Fiber 7g 28%
Sugars 0.1g
Protein 1g 2%
Vitamin A 0.4%
Vitamin C 2%
Calcium 8%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

Modifications

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Cauliflower Rice

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Nutrition Facts
Cauliflower Rice
Amount Per Serving
Calories 56 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.02g
Sodium 42mg 2%
Potassium 424mg 12%
Total Carbohydrates 7g 2%
Dietary Fiber 4g 16%
Sugars 3g
Protein 3g 6%
Vitamin A 0.3%
Vitamin C 108%
Calcium 3%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
Category FC
Prep Time 5 minutes
Cook Time 8 minutes
Servings
servings
Ingredients
Instructions
  1. Cut the cauliflower into large pieces: Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. Break apart the cauliflower into large florets with your hands. If the core is tender, you can chip it into pieces and add it with the florets.
  2. Transfer the cauliflower to a food processor. Don't fill the food processor more than 3/4 full; if necessary, process in two batches.
  3. Pulse the cauliflower until completely broken down: Process the cauliflower in 1-second pulses until it has completely broken down into couscous-sized granules. (Alternatively, grate the florets on the large holes of a box grater.
  4. Pull out any unprocessed pieces: Some florets or large pieces of cauliflower might remain intact.
  5. Pull these out and set them aside. Transfer the cauliflower couscous to another container and re-process any large pieces.
  6. Serving raw cauliflower couscous: Cauliflower couscous can be used raw, tossed like grains into a salad or in a cold side dish.
  7. Cooking cauliflower couscous: Cooking makes the cauliflower more tender and rice-like. Warm a tablespoon of MCT oil in a large skillet over medium heat. Stir in the couscous and sprinkle with a little salt.
  8. Cover the skillet and cook for 5 to 8 minutes, until the couscous is as tender as you like. Use or serve immediately, or refrigerate the couscous for up to a week.
Category FC
Prep Time 5 minutes
Cook Time 8 minutes
Servings
servings
Ingredients
Instructions
  1. Cut the cauliflower into large pieces: Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. Break apart the cauliflower into large florets with your hands. If the core is tender, you can chip it into pieces and add it with the florets.
  2. Transfer the cauliflower to a food processor. Don't fill the food processor more than 3/4 full; if necessary, process in two batches.
  3. Pulse the cauliflower until completely broken down: Process the cauliflower in 1-second pulses until it has completely broken down into couscous-sized granules. (Alternatively, grate the florets on the large holes of a box grater.
  4. Pull out any unprocessed pieces: Some florets or large pieces of cauliflower might remain intact.
  5. Pull these out and set them aside. Transfer the cauliflower couscous to another container and re-process any large pieces.
  6. Serving raw cauliflower couscous: Cauliflower couscous can be used raw, tossed like grains into a salad or in a cold side dish.
  7. Cooking cauliflower couscous: Cooking makes the cauliflower more tender and rice-like. Warm a tablespoon of MCT oil in a large skillet over medium heat. Stir in the couscous and sprinkle with a little salt.
  8. Cover the skillet and cook for 5 to 8 minutes, until the couscous is as tender as you like. Use or serve immediately, or refrigerate the couscous for up to a week.
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Nutrition Facts
Cauliflower Rice
Amount Per Serving
Calories 56 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.02g
Sodium 42mg 2%
Potassium 424mg 12%
Total Carbohydrates 7g 2%
Dietary Fiber 4g 16%
Sugars 3g
Protein 3g 6%
Vitamin A 0.3%
Vitamin C 108%
Calcium 3%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

Modifications
Instead of salt, I used some liquid amino. Yummy! Freezing raw cauliflower couscous: The couscous can also be sealed in airtight containers or bags and frozen for up to three months. Thaw on the counter for a few minutes before using or cooking.

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