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Vegetarian Spaghetti and Meatballs

Tofu Spaghetti
Nutrition Facts
Tofu Spaghetti
Amount Per Serving
Calories 368 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Polyunsaturated Fat 5g
Monounsaturated Fat 1g
Cholesterol 46mg 15%
Sodium 1235mg 51%
Potassium 230mg 7%
Total Carbohydrates 31g 10%
Dietary Fiber 12g 48%
Sugars 7g
Protein 17g 34%
Vitamin A 21%
Vitamin C 19%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 25 Minutes
Cook Time 25 Minutes
Passive Time
Servings servings (~20 meatballs)
Category LP+FC+MCT
Ingredients
Prep Time 25 Minutes
Cook Time 25 Minutes
Passive Time
Servings servings (~20 meatballs)
Category LP+FC+MCT
Ingredients
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Nutrition Facts
Tofu Spaghetti
Amount Per Serving
Calories 368 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Polyunsaturated Fat 5g
Monounsaturated Fat 1g
Cholesterol 46mg 15%
Sodium 1235mg 51%
Potassium 230mg 7%
Total Carbohydrates 31g 10%
Dietary Fiber 12g 48%
Sugars 7g
Protein 17g 34%
Vitamin A 21%
Vitamin C 19%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a medium skillet over medium heat, warm 2 tablespoons of the oil. Add the onion and a pinch of salt. Cook until softened, about 3 to 5 minutes. Add the mushrooms, garlic, and red pepper flakes. Raise the heat to high and cook, stirring frequently, until the mushrooms have given off their juices and are lightly caramelized, about 4 to 5 minutes.
  2. Transfer the vegetables to the work bowl of a food processor. Add the tofu, egg and 1/2 teaspoon of salt and pulse to combine.
  3. Add the FC bread crumbs and parsley and pulse to combine again. Scrape the mixture into a bowl and season with plenty of freshly ground black pepper.
  4. Spread the Carbquick on a plate. Moisten your hands with water and form the tofu mixture into 1 1/2-inch balls. Lightly coat the balls in flour and put them onto a baking sheet or large plate.
  5. In a large skillet over medium heat, warm the remaining 2 tablespoons oil. Add the balls and cook them until browned all over, about 3 to 4 minutes on each side. Add the tomato sauce to the pan and simmer until the balls are firm and cooked through, about 15 minutes. Serve with tofu Noodles
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Planters Mixed Nuts

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Mixed Nuts
Nutrition Facts
Mixed Nuts
Amount Per Serving
Calories 172 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 4g
Monounsaturated Fat 8g
Sodium 111mg 5%
Potassium 192mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 2g 8%
Sugars 1g
Protein 6g 12%
Calcium 4%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Handful (30 nuts)
Product
Servings
Handful (30 nuts)
Product
Nutrition Facts
Mixed Nuts
Amount Per Serving
Calories 172 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 4g
Monounsaturated Fat 8g
Sodium 111mg 5%
Potassium 192mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 2g 8%
Sugars 1g
Protein 6g 12%
Calcium 4%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
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Fried Tofu

Fried Tofu and Veggie
Nutrition Facts
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
Ingredients
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Nutrition Facts
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Pressing the Tofu
  1. Place the Tofu on a Layer of Paper Towels. Fold a length of paper towels or a dishcloth in half or quarters to increase the absorbency. Place the folded towels on the cutting board, then place the block of tofu on the paper towels. ​ Note: If the paper towels become too wet after absorbing the initial moisture, you may want to place the tofu on a second, fresh layer of paper towels.
  2. Place another layer of folded paper towels or a clean kitchen cloth top of the block of tofu. Place the bowl or another cutting board on top of the top layer of paper towels. Place the weight into the bowl or onto the cutting board. Your weight should be heavy enough to press down evenly across the top of the tofu, but not so heavy so as to cause the tofu block to crumble. A large can of food is a perfect weight. Other objects that might work include an iron frying pan, a heavy book, or a small exercise dumbbell weight.
  3. Let the tofu sit for at least 30 minutes. The weight will gradually and effectively squeeze the moisture out of the block of tofu, where it will be absorbed by the paper towels. If the paper towels become fully saturated, you may need to replace them with fresh paper towels and continue pressing until the paper towels stop absorbing moisture. You can now proceed to cut the tofu block into strips or cubes for use in your recipes.
Cooking the Tofu
  1. Slice the drained and pressed tofu into 1/2-inch cubes.
  2. In a small bowl, combine the tofu with the remaining ingredients, except the oil, and toss gently to coat the tofu well. Or, place all ingredients in a zip-lock bag or covered container and shake well.
  3. In a large skillet, heat the oil over medium heat and add the tofu. Cook for 4 to 6 minutes, turning occasionally, until golden brown and lightly crispy.
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Swiss Steak and Turkey Meal

Swiss Steak and Turkey Meal
Nutrition Facts
Swiss Steak and Turkey Meal
Amount Per Serving
Calories 301 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 3g 15%
Polyunsaturated Fat 7g
Monounsaturated Fat 4g
Cholesterol 9mg 3%
Sodium 950mg 40%
Potassium 627mg 18%
Total Carbohydrates 22g 7%
Dietary Fiber 8g 32%
Sugars 4g
Protein 21g 42%
Vitamin A 16%
Vitamin C 91%
Calcium 6%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Passive Time
Servings
Category
Ingredients
Passive Time
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Category
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Nutrition Facts
Swiss Steak and Turkey Meal
Amount Per Serving
Calories 301 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 3g 15%
Polyunsaturated Fat 7g
Monounsaturated Fat 4g
Cholesterol 9mg 3%
Sodium 950mg 40%
Potassium 627mg 18%
Total Carbohydrates 22g 7%
Dietary Fiber 8g 32%
Sugars 4g
Protein 21g 42%
Vitamin A 16%
Vitamin C 91%
Calcium 6%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat Swiss steak and and turkey slices and enjoy with side salad.
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Loma Linda Swiss Steak with Gravy

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Loma Linda Swiss Steak with Gravy
Nutrition Facts
Loma Linda Swiss Steak with Gravy
Amount Per Serving
Calories 130 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Sodium 430mg 18%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Protein 9g 18%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Pieces
Product
Servings
Pieces
Product
Nutrition Facts
Loma Linda Swiss Steak with Gravy
Amount Per Serving
Calories 130 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Sodium 430mg 18%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Protein 9g 18%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Apple

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Apple
Nutrition Facts
Apple
Amount Per Serving
Calories 72 Calories from Fat 2
% Daily Value*
Total Fat 0.2g 0%
Saturated Fat 0.04g 0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Sodium 1mg 0%
Potassium 148mg 4%
Total Carbohydrates 19g 6%
Dietary Fiber 3g 12%
Sugars 14g
Protein 0.4g 1%
Vitamin A 1%
Vitamin C 11%
Calcium 1%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Apple
Product
Servings
Apple
Product
Nutrition Facts
Apple
Amount Per Serving
Calories 72 Calories from Fat 2
% Daily Value*
Total Fat 0.2g 0%
Saturated Fat 0.04g 0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Sodium 1mg 0%
Potassium 148mg 4%
Total Carbohydrates 19g 6%
Dietary Fiber 3g 12%
Sugars 14g
Protein 0.4g 1%
Vitamin A 1%
Vitamin C 11%
Calcium 1%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.
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White Bean Stew

White Bean Stew
There is no Nutrition Label for this recipe yet.
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Prep Time 20 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category CF+FC
Ingredients
Prep Time 20 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category CF+FC
Ingredients
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There is no Nutrition Label for this recipe yet.
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.
Recipe Notes

Modifications
May serve with a FC.

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Ginger Stir Fry

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Ginger Stir Fry
There is no Nutrition Label for this recipe yet.
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Prep Time 120 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
Prep Time 120 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
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Instructions
  1. See "Modification Notes" on how to prepare the Tofu.
  2. Heat skillet and cook tofu and other ingredients
Recipe Notes

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 the tofu with more paper towels and place a heavy object (a cast-iron skillet, cookbooks) on the tofu block. Let Tofu 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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Carbquick Drop Biscuits
CategoryFC
Servings Prep Time
12Drop Biscuits 5minutes
Cook Time
10-12minutes
Servings Prep Time
12Drop Biscuits 5minutes
Cook Time
10-12minutes
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.
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.
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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Cauliflower Rice
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.
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Prep Time 5 minutes
Cook Time 8 minutes
Passive Time
Servings servings
Category FC
Ingredients
Prep Time 5 minutes
Cook Time 8 minutes
Passive Time
Servings servings
Category FC
Ingredients
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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.
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.
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.