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White Bean Stew

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Category CF+FC
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 475 degrees
  2. Heat oil in 2-quart oven safe pot over medium heat.
  3. Add garlic, and shallot and cook, stirring until onion is soft and translucent.
  4. Add zucchini, tomatoes, beans, salt, pepper, and oregano, and cook until heated through.
  5. Combine almond meal and cheese, and sprinkle over beans.
  6. Bake beans in preheated oven until top is golden brown and crisp, about 10 minutes.
Category CF+FC
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 475 degrees
  2. Heat oil in 2-quart oven safe pot over medium heat.
  3. Add garlic, and shallot and cook, stirring until onion is soft and translucent.
  4. Add zucchini, tomatoes, beans, salt, pepper, and oregano, and cook until heated through.
  5. Combine almond meal and cheese, and sprinkle over beans.
  6. Bake beans in preheated oven until top is golden brown and crisp, about 10 minutes.
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Recipe Notes

Modifications
May serve with a FC.

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Ginger Stir Fry

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Category FP + FC
Prep Time 120 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. See "Modification Notes" on how to prepare the Tofu.
  2. Heat skillet and cook tofu and other ingredients
Category FP + FC
Prep Time 120 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. See "Modification Notes" on how to prepare the Tofu.
  2. Heat skillet and cook tofu and other ingredients
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Recipe Notes

Modifications
A water-logged block of tofu won't absorb a marinade or get crispy in a frying pan. To drain it, slice the block and place the slices in a single layer on a paper towel-lined baking sheet. Top tofu with more paper towels and then a heavy object (a cast-iron skillet, cookbooks). Let sit at least one hour, preferably two. (Tip: If you know you want tofu for dinner, let it drain in the fridge during the day.) Once drained, you can marinate the tofu or start cooking it.

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Carbquick Drop Biscuits

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Nutrition Facts
Carbquick Drop Biscuits
Amount Per Serving
Calories 111 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 6g
Sodium 259mg 11%
Total Carbohydrates 20g 7%
Dietary Fiber 17g 68%
Protein 7g 14%
Vitamin A 6%
Vitamin C 5%
Calcium 12%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
Category FC
Prep Time 5 minutes
Cook Time 10-12 minutes
Servings
Drop Biscuits
Instructions
  1. Preheat oven to 350 degrees.
  2. Place dry mix in mixer bowl.
  3. On low speed, add water to mixer, run until dough forms and all the water has been absorbed.
  4. Spoon dough chunks onto greased cookie sheet, about 12 biscuits.
  5. Bake 10 - 12 minutes or until golden.
Category FC
Prep Time 5 minutes
Cook Time 10-12 minutes
Servings
Drop Biscuits
Instructions
  1. Preheat oven to 350 degrees.
  2. Place dry mix in mixer bowl.
  3. On low speed, add water to mixer, run until dough forms and all the water has been absorbed.
  4. Spoon dough chunks onto greased cookie sheet, about 12 biscuits.
  5. Bake 10 - 12 minutes or until golden.
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Nutrition Facts
Carbquick Drop Biscuits
Amount Per Serving
Calories 111 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 6g
Sodium 259mg 11%
Total Carbohydrates 20g 7%
Dietary Fiber 17g 68%
Protein 7g 14%
Vitamin A 6%
Vitamin C 5%
Calcium 12%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

Makes 12 drop biscuits or 6 regular size biscuits. The serving size would be 2 drop biscuits or 1 regular size biscuit and counts as a FC

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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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Butternut Squash Soup

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Category FC
Prep Time 20 minutes
Cook Time 50 minutes
Servings
servings
Instructions
  1. Heat oil in large soup pot. Add celery, onion, and garlic and saute until begins to soften, a couple of minutes.
  2. Drain off oil
  3. Add squash, thyme, basil, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer until squash is fork tender, about 30 minutes.
  4. Cool slightly, carefully puree squash in batches in a blender, add back into broth and heat through.
Category FC
Prep Time 20 minutes
Cook Time 50 minutes
Servings
servings
Instructions
  1. Heat oil in large soup pot. Add celery, onion, and garlic and saute until begins to soften, a couple of minutes.
  2. Drain off oil
  3. Add squash, thyme, basil, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer until squash is fork tender, about 30 minutes.
  4. Cool slightly, carefully puree squash in batches in a blender, add back into broth and heat through.
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Recipe Notes

Modifications
Serving Size: Unlimited Submitted by Richard McLeish

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Bocca Italian Chik’n Chop Salad

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Nutrition Facts
Bocca Italian Chik'n Chop Salad
Amount Per Serving
Calories 231 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.03g
Sodium 744mg 31%
Potassium 1050mg 30%
Total Carbohydrates 25g 8%
Dietary Fiber 10g 40%
Sugars 3g
Protein 16g 32%
Vitamin A 362%
Vitamin C 94%
Calcium 23%
Iron 36%
* Percent Daily Values are based on a 2000 calorie diet.
Category FP FC
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Cook patties as directed on package.
  2. Meanwhile, combine next 4 ingredients in large bowl.
  3. Add greens; mix lightly. Place on 2 plates.
  4. Chop patties into bite-size pieces; sprinkle over salads.
Category FP FC
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Cook patties as directed on package.
  2. Meanwhile, combine next 4 ingredients in large bowl.
  3. Add greens; mix lightly. Place on 2 plates.
  4. Chop patties into bite-size pieces; sprinkle over salads.
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Nutrition Facts
Bocca Italian Chik'n Chop Salad
Amount Per Serving
Calories 231 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.03g
Sodium 744mg 31%
Potassium 1050mg 30%
Total Carbohydrates 25g 8%
Dietary Fiber 10g 40%
Sugars 3g
Protein 16g 32%
Vitamin A 362%
Vitamin C 94%
Calcium 23%
Iron 36%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

Modifications
Serving Size: 1 Salad:

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Black Bean Salad

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Nutrition Facts
Black Bean Salad
Amount Per Serving
Calories 250 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.3g 2%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 1365mg 57%
Potassium 1113mg 32%
Total Carbohydrates 55g 18%
Dietary Fiber 21g 84%
Sugars 10g
Protein 15g 30%
Vitamin A 25%
Vitamin C 65%
Calcium 21%
Iron 49%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish, Vegan
Category CF + FC
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. In a large bowl, combine lime juice, salt, fruit sweetener, cumin, coriander, and oregano.
  2. Add beans, tomatoes, cucumber, and onions and toss until well combined with a vinaigrette.
Course Main Dish, Vegan
Category CF + FC
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. In a large bowl, combine lime juice, salt, fruit sweetener, cumin, coriander, and oregano.
  2. Add beans, tomatoes, cucumber, and onions and toss until well combined with a vinaigrette.
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Nutrition Facts
Black Bean Salad
Amount Per Serving
Calories 250 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.3g 2%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 1365mg 57%
Potassium 1113mg 32%
Total Carbohydrates 55g 18%
Dietary Fiber 21g 84%
Sugars 10g
Protein 15g 30%
Vitamin A 25%
Vitamin C 65%
Calcium 21%
Iron 49%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

Modifications
1/4 Salad = Meal

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Freebie Cauliflower Soup

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Category Freebie
Prep Time 10 minutes
Cook Time 10 minutes
Servings
servings
Instructions
  1. Remove the leaves and tough core from the cauliflower
  2. Chop into small florets. In a medium saucepan, bring 1 quart (4 cups) of water to a boil.
  3. Stir in 2 tsp of salt till dissolved.
  4. Pour in the cauliflower florets
  5. Bring the water back to a boil and cover.
  6. Let the cauliflower cook for about 5 minutes till very soft and tender.
  7. Remove the florets from their cooking water using a slotted spoon; reserve the salted cooking water.Place the cooked cauliflower into a blender, filling it halfway.
  8. Carefully pour in cooking water, adding till it reaches about halfway up the cooked cauliflower
  9. Cover the blender carefully and blend, scraping the sides as needed, until the soup becomes a smooth puree. You may need to add more cooking water to achieve a soup-like texture.
  10. The longer you blend, the more silky and smooth the soup becomes.
  11. Add salt and pepper to taste. Salt is your friend here, if the soup is tasting bland don't be afraid to add more.
  12. Serve soup hot.
Category Freebie
Prep Time 10 minutes
Cook Time 10 minutes
Servings
servings
Instructions
  1. Remove the leaves and tough core from the cauliflower
  2. Chop into small florets. In a medium saucepan, bring 1 quart (4 cups) of water to a boil.
  3. Stir in 2 tsp of salt till dissolved.
  4. Pour in the cauliflower florets
  5. Bring the water back to a boil and cover.
  6. Let the cauliflower cook for about 5 minutes till very soft and tender.
  7. Remove the florets from their cooking water using a slotted spoon; reserve the salted cooking water.Place the cooked cauliflower into a blender, filling it halfway.
  8. Carefully pour in cooking water, adding till it reaches about halfway up the cooked cauliflower
  9. Cover the blender carefully and blend, scraping the sides as needed, until the soup becomes a smooth puree. You may need to add more cooking water to achieve a soup-like texture.
  10. The longer you blend, the more silky and smooth the soup becomes.
  11. Add salt and pepper to taste. Salt is your friend here, if the soup is tasting bland don't be afraid to add more.
  12. Serve soup hot.
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Recipe Notes

Modifications
There may be some other spices you like with cauliflower so don't be afraid to experiment! Remember, it's a freebie so you can have as much as you want.:

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Olive Garden Minestrone Soup

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Category CF+FC
Prep Time 15 minutes
Cook Time 45 minutes
Servings
servings
Instructions
  1. Heat two tablespoons of MCT oil over medium heat in a large soup bowl
  2. Saute onion, celery, garlic, green beans, and zucchini in the oil for 5 minutes or until onions begin to turn translucent
  3. Add vegetable broth to pot, plus drained tomatoes, beans, carrot, hot water, and spices
  4. Bring soup to a boil, then reduce heat and allow to simmer for 20 minutes
  5. Add spinach leaves and miracle noodles and cook for an additional 20 minutes or until desired consistency.
Category CF+FC
Prep Time 15 minutes
Cook Time 45 minutes
Servings
servings
Instructions
  1. Heat two tablespoons of MCT oil over medium heat in a large soup bowl
  2. Saute onion, celery, garlic, green beans, and zucchini in the oil for 5 minutes or until onions begin to turn translucent
  3. Add vegetable broth to pot, plus drained tomatoes, beans, carrot, hot water, and spices
  4. Bring soup to a boil, then reduce heat and allow to simmer for 20 minutes
  5. Add spinach leaves and miracle noodles and cook for an additional 20 minutes or until desired consistency.
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Sweet and Sour Tofu

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Category LP+FC
Prep Time 15 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
Instructions
  1. Chop onions, celery, bell peppers, tomatoes and keep them all in separate bowls.
  2. In a large pot pour some MCT oil and saute the minced garlic and onions until brown.
  3. Add the chopped celery and saute add some water and then add the peppers.
  4. Pour some more water and the cover the pot, let it simmer for 5 minute or until the vegetables softens.
  5. Add the tomatoes, tofu and the Walden Farms Asian sauce, cover and let it simmer for 5-8 minutes or until all vegetables are soften.
Category LP+FC
Prep Time 15 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
Instructions
  1. Chop onions, celery, bell peppers, tomatoes and keep them all in separate bowls.
  2. In a large pot pour some MCT oil and saute the minced garlic and onions until brown.
  3. Add the chopped celery and saute add some water and then add the peppers.
  4. Pour some more water and the cover the pot, let it simmer for 5 minute or until the vegetables softens.
  5. Add the tomatoes, tofu and the Walden Farms Asian sauce, cover and let it simmer for 5-8 minutes or until all vegetables are soften.
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Recipe Notes

Modifications
May serve over Miracle Rice or Shirataki Noodles

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