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Smart Cakes

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Smart Cakes
Nutrition Facts
Smart Cakes
Amount Per Serving
Calories 38 Calories from Fat 23
% Daily Value*
Total Fat 2.5g 4%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1.5g
Cholesterol 35mg 12%
Sodium 95mg 4%
Potassium 37mg 1%
Total Carbohydrates 9g 3%
Dietary Fiber 5g 20%
Sugars 0g
Protein 4g 8%
Vitamin A 1%
Vitamin C 0%
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Cake
Servings
Cake
Nutrition Facts
Smart Cakes
Amount Per Serving
Calories 38 Calories from Fat 23
% Daily Value*
Total Fat 2.5g 4%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1.5g
Cholesterol 35mg 12%
Sodium 95mg 4%
Potassium 37mg 1%
Total Carbohydrates 9g 3%
Dietary Fiber 5g 20%
Sugars 0g
Protein 4g 8%
Vitamin A 1%
Vitamin C 0%
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
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Yasso Chocolate Chip Bar

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Yasso Chocolate Chip Bar
Nutrition Facts
Yasso Chocolate Chip Bar
Amount Per Serving
Calories 100 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1.5g 8%
Cholesterol 5mg 2%
Sodium 40mg 2%
Potassium 140mg 4%
Total Carbohydrates 16g 5%
Dietary Fiber 0g 0%
Sugars 13g
Protein 5g 10%
Calcium 8%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Bar
Servings
Bar
Nutrition Facts
Yasso Chocolate Chip Bar
Amount Per Serving
Calories 100 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1.5g 8%
Cholesterol 5mg 2%
Sodium 40mg 2%
Potassium 140mg 4%
Total Carbohydrates 16g 5%
Dietary Fiber 0g 0%
Sugars 13g
Protein 5g 10%
Calcium 8%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Iced Mocha MCT Latte

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Starbucks Iced Mocha
Coffee
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Nutrition Facts
Starbucks Iced Mocha
Amount Per Serving
Calories 321 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 16g 80%
Cholesterol 4mg 1%
Sodium 204mg 9%
Total Carbohydrates 16g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 35g 70%
Vitamin A 12%
Calcium 31%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 2 Minutes
Servings
servings
Ingredients
Prep Time 2 Minutes
Servings
servings
Ingredients
Coffee
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Nutrition Facts
Starbucks Iced Mocha
Amount Per Serving
Calories 321 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 16g 80%
Cholesterol 4mg 1%
Sodium 204mg 9%
Total Carbohydrates 16g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 35g 70%
Vitamin A 12%
Calcium 31%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Pour coffee into ice cube tray. Freeze until solid, or overnight.
  2. In a blender, combine coffee ice cubes, protein powder, milk, syrup and splenda. Blend until smooth. Pour into glasses and serve.
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Starbucks Iced Mocha

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Starbucks Iced Mocha
Coffee
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Nutrition Facts
Starbucks Iced Mocha
Amount Per Serving
Calories 177 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.1g
Cholesterol 2mg 1%
Sodium 120mg 5%
Potassium 58mg 2%
Total Carbohydrates 13g 4%
Dietary Fiber 5g 20%
Sugars 1g
Protein 26g 52%
Calcium 3%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 2 Minutes
Servings
servings
Ingredients
Prep Time 2 Minutes
Servings
servings
Ingredients
Coffee
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Nutrition Facts
Starbucks Iced Mocha
Amount Per Serving
Calories 177 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.1g
Cholesterol 2mg 1%
Sodium 120mg 5%
Potassium 58mg 2%
Total Carbohydrates 13g 4%
Dietary Fiber 5g 20%
Sugars 1g
Protein 26g 52%
Calcium 3%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Combine all 3 ingredients in a shaker cup, shake, add ice and enjoy
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Broccoli

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Broccoli
Nutrition Facts
Broccoli
Amount Per Serving
Calories 158 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Sodium 801mg 33%
Potassium 548mg 16%
Total Carbohydrates 18g 6%
Dietary Fiber 10g 40%
Sugars 5g
Protein 11g 22%
Vitamin A 82%
Vitamin C 227%
Calcium 15%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Cups
Product
Servings
Cups
Product
Nutrition Facts
Broccoli
Amount Per Serving
Calories 158 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Sodium 801mg 33%
Potassium 548mg 16%
Total Carbohydrates 18g 6%
Dietary Fiber 10g 40%
Sugars 5g
Protein 11g 22%
Vitamin A 82%
Vitamin C 227%
Calcium 15%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Cashew Shrimp Fried Cauliflower Rice

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Cashew Shrimp Fried Cauliflower Rice
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Nutrition Facts
Cashew Shrimp Fried Cauliflower Rice
Amount Per Serving
Calories 422 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 296mg 99%
Sodium 1569mg 65%
Potassium 561mg 16%
Total Carbohydrates 27g 9%
Dietary Fiber 9g 36%
Sugars 11g
Protein 35g 70%
Vitamin A 21%
Vitamin C 128%
Calcium 13%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Asian, Gluten Free
Servings
people
Course Main Dish
Cuisine Asian, Gluten Free
Servings
people
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Nutrition Facts
Cashew Shrimp Fried Cauliflower Rice
Amount Per Serving
Calories 422 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 296mg 99%
Sodium 1569mg 65%
Potassium 561mg 16%
Total Carbohydrates 27g 9%
Dietary Fiber 9g 36%
Sugars 11g
Protein 35g 70%
Vitamin A 21%
Vitamin C 128%
Calcium 13%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Whisk together the sauce ingredients and set aside.
  2. Cook 4 cups of the Caulilfower Rice according to package instructions; set aside.
  3. Heat the sesame oil in a wok (or saute pan) over medium heat. Add the mushrooms, onion and garlic. Stir and cook for a few minutes, then cover for a few minutes, then stir and cook until the mushrooms are tender and the onion is soft and translucent. Stir in the carrots and peas and saute for a few minutes longer.
  4. Add the Cauliflower Rice, and stir until combined. Continue to cook until the Cauliflower Rice is cooked to taste.
  5. Push the veggies aside and add the eggs to the empty side of the wok or saute pan. Scramble the eggs, then stir to incorporate them into the veggie mixture.
  6. Stir in the shrimp. Pour the sauce over top and stir to mix. Cook for a minute or two longer until the cauliflower "rice" is nice and tender and the shrimp is warm.
  7. Remove from heat and sprinkle with cashews and green onion, if desired.
Recipe Notes

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Chicken and Cabbage Sauté with Cauliflower Rice

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Chicken and Cabbage Saute with Cauliflower Rice
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Nutrition Facts
Chicken and Cabbage Saute with Cauliflower Rice
Amount Per Serving
Calories 225 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 7g 35%
Trans Fat 0.01g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.2g
Cholesterol 32mg 11%
Sodium 206mg 9%
Potassium 232mg 7%
Total Carbohydrates 13g 4%
Dietary Fiber 2g 8%
Sugars 2g
Protein 18g 36%
Vitamin A 3%
Vitamin C 37%
Calcium 2%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Asian, Gluten Free
Servings
servings
Course Main Dish
Cuisine Asian, Gluten Free
Servings
servings
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Nutrition Facts
Chicken and Cabbage Saute with Cauliflower Rice
Amount Per Serving
Calories 225 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 7g 35%
Trans Fat 0.01g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.2g
Cholesterol 32mg 11%
Sodium 206mg 9%
Potassium 232mg 7%
Total Carbohydrates 13g 4%
Dietary Fiber 2g 8%
Sugars 2g
Protein 18g 36%
Vitamin A 3%
Vitamin C 37%
Calcium 2%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat MCT Oil in large pan on medium heat until hot. Add chicken and cook through until no longer pink, then shred with spatula or fork. Add (to taste) seasoned salt, crushed red pepper, and hemp seed.
  2. Add cabbage and saute until cabbage is soft, about 5 minutes.
  3. Add riced cauliflower and mushrooms. Stir and cook until everything is heated through and cabbage is tender to taste.
Recipe Notes

As a reminder, this recipe is high on sodium, but if you drink your water you should not have a problem.

BUT, if your doctor told you to watch your sodium then this recipe will use up most of your "sodium allowance" for the day (recommended at 2,300 mg).

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Cloud Eggs

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Cloud Eggs
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Course Breakfast
Servings
person
Ingredients
Course Breakfast
Servings
person
Ingredients
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Instructions
  1. Beat 2 egg whites until extra frothy-add a dash of salt and the Parmesan.
  2. Put in cupcake baker (sprayed with Pam) and bake at 400.
  3. Part way through baking time -make a dip in the egg white with a spoon and set in the egg yolk and top with turkey bacon bits.
  4. Baking time depends on how “hard” you like your egg yolk! Remember to enjoy with a FC, such as a slice of H Aunt Millie's 35 calorie whole wheat bread! Can be enjoyed with 1 cup Kroger Carbmaster Milk or your favorite Freebie Beverage.
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Crunchy Cheddar Chicken with Cauliflower Rice Casserole

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Crunchy Cheddar Chicken with Cauliflower Rice Casserole
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Course Main Dish
Servings
people
Course Main Dish
Servings
people
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Instructions
  1. Cook 4 -4oz chicken breasts in a skillet until brown and cooked through.
  2. Add 1 packet of Health Wise cream of chicken and 8 oz water and 1 package of Green Giant riced cauliflower...cook until bubbly.
  3. Add 1 slice of ultra thin cheddar cheese on each piece of chicken. Top with the 2 packages of crushed nacho beanitos.
Recipe Notes

 

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Sweet Ginger Chicken Stir Fry with Egg Fried Cauliflower Rice

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Sweet Ginger Chicken Stir Fry with Cauliflower Egg Fried Rice
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Course Main Dish
Cuisine Asian, Gluten Free
Servings
people
Ingredients
Sweet Ginger Chicken Stir Fry
Cauliflower Egg Fried Rice
Course Main Dish
Cuisine Asian, Gluten Free
Servings
people
Ingredients
Sweet Ginger Chicken Stir Fry
Cauliflower Egg Fried Rice
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Instructions
  1. Heat 1 Tbs MCT Oil in a wok or large frying pan. Add the chopped chicken and fry until lightly browned all over. Add the mushrooms and cook for a further minute.
  2. Add 3 Tbs soy sauce, 4 Tbs Splenda or other no-calorie sweetner, garlic, ginger, marsala cooking wine, and apple cider vinegar. Bring to a gentle boil and allow to bubble for 3-4 minutes until it becomes slightly thickened.
  3. Meanwhile, place another large frying pan on a high heat for the cauliflower rice. Add 1 Tbs MCT Oil, then add in the eggs and fry, moving them around the pan until lightly scrambled. Add in the prepared cauliflower rice and stir. Add in the 1 Tbs soy sauce and the pepper, and keep moving the cauliflower rice around the pan until it is hot throughout (Around 5 minutes). Turn off the heat.
  4. By now, the sauce with the chicken should have thickened and caramelized slightly. Add in the 2 Cups Snow Pea Pods, sliced yellow pepper and sliced red pepper. Stir and cook for a further 2 minutes, then add in the 11/2 cups kale and cook for another minute until it is just wilted. If the vegetables release too much liquid to the stir fry, you can stir in a little of the cornflour mixture right at the end.
  5. Serve the chicken with the cauliflower fried rice. Enjoy with your favorite Freebie Beverage!
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