CONTENTS Introduction...... 12 Food Substitutions For High Carb Items ...... 19 Sweetener Conversion Chart ...... 24 HARD TO FIND INGREDIENTS and TOOLS: ...... 25 Beverages/Sauces ...... 27 Triple Hot Chocolate ...... 28 Irish Cream ...... 29 Pumpkin Latte...... 29 Stir Fry Sauce ...... 30 All-Natural Almond Milk ...... 30 Iced Chai Latte ...... 31 Eggnog ...... 31 A True Eggnog ...... 32 Gravy ...... 33 Ginger Sauce ...... 33 FAT FLUSH Seasoning:...... 34 Tasty Homemade Mayo ...... 34 Appetizers...... 35 Tortilla Chips ...... 36 Crab Rangoon ...... 37 Savory Party Puffs...... 38 Scotch Eggs ...... 39 Greek Avocado Dip ...... 40 Party Aparagus...... 41 Primal Poppers ...... 42 Korean Barbecue Bites ...... 43 2 Introduction

RuEben Fritters ...... 44 Savory Tarts with Ginger Sauce ...... 46 Stuffed Peppas ...... 48 B-L-Teasers ...... 48 Breakfasts ...... 49 Chocolate Cake Donuts ...... 50 Mini Filled Donuts...... 51 Reece's Peanut Butter Donuts ...... 52 Pumpkin Donuts with Pumpkin Glaze...... 54 Eggnog French Toast...... 56 Cream Cheese Danish ...... 57 Coconut Flour Cake Donuts ...... 58 Dry Cereal ...... 59 Protein Waffles ...... 59 Peanut Flour Waffles ...... 60 Pumpkin Pancakes ...... 61 Protein Pancakes...... 62 Peanut Flour Pancakes...... 63 Dutch Pancakes ...... 64 French Toast without the Bread! ...... 65 Scrumptious Scones...... 66 Breakfast HOT POCKET ...... 67 Eggs Benedict ...... 68 Eggs in a Frame ...... 69 Cream of "Wheat" cereal ...... 70 Pop Tarts...... 71 Toaster Strudels ...... 72 Introduction 3

Healthy Hashbrowns ...... 73 Breads and Baked goods ...... 75 Cinnamon Rolls ...... 76 Cinnamon Bread ...... 77 Garlic Bread ...... 78 French Toast Bagel ...... 79 Yorkshire Pudding ...... 80 Gingerbread ...... 81 Zucchini Muffins ...... 82 Rhubarb Muffins ...... 83 Pumpkin Mini Muffins ...... 84 Cinnamon Streusel Muffins...... 85 Tortilla Wraps ...... 86 Tortilla Chips ...... 87 Croutons ...... 87 Homemade Croutons ...... 88 Sunflower Seed Crackers ...... 89 Cheddar Crackers ...... 90 Townhouse Crackers ...... 91 Almond Crackers...... 92 Mini Pretzels ...... 93 Pinwheel Blue Cheese Crackers ...... 94 "Rye" Bread...... 95 Zucchini Coconut Bread ...... 96 Turtle Bread and Spinach Dip...... 97 Baby "Corn" Bread...... 98 Soups ...... 100 4 Introduction

Cauliflower soup with cauliflower beignets ...... 101 Clam Chowder in a "Bread" Bowl ...... 103 Chicken Wild "Rice" Soup ...... 105 Crab Bisque ...... 106 Baked "Potato" Soup ...... 107 French Onion Soup...... 108 Chicken "Noodle" Soup ...... 109 Broccoli Cheese Soup ...... 110 Ratatouille (Fresh from the Garden Soup) ...... 111 Spicy Chayote Soup...... 113 Salads, Vegetables and Side Dishes ...... 114 Cauliflower Gratin: 2 Ways ...... 115 Daikon Chips ...... 116 Eggplant Chips ...... 117 "Breadsticks" with Marinara ...... 118 Cheesy Breadsticks ...... 119 Eggplant French Fries ...... 120 Coconut Encrusted Chicken Salad ...... 121 Green Bean Sushi ...... 122 Scalloped "Potatoes" ...... 123 Corn Bread Stuffing ...... 124 Chayote Squash ...... 125 "Potato" Cakes with Peanut Sauce...... 125 Broccoli Cauliflower Salad...... 127 Buttered Baby Corn ...... 127 ...... 128 Turkey-and-Swiss Cups ...... 129 Introduction 5

Seafood Salad ...... 130 Coconut & Curry Broccoli ...... 131 Sweet "Potato" Casserole ...... 132 Turnip Gratin ...... 133 Brussel Sprout with Pancetta ...... 134 Shredded Brussel Sprouts ...... 135 Cucumber "BLT" ...... 136 ...... 137 ...... 138 Bacon Carolina "Rice" ...... 139 Pesto-Rice Stuffing ...... 140 Creamy Pumpkin "Risotto"...... 141 Baked Cheese "Grits" ...... 142 Fried Green Tomatoes ...... 143 Green Beans with Basil ...... 144 Crunchy Top "Faux"tatoes ...... 145 Faux-tato Salad ...... 146 Bacon, Egg, Avocado and Tomato Salad ...... 147 California Salad ...... 147 Twice-Baked Cauliflower ...... 148 Asian ...... 151 Thai Peanut "Noodles"...... 151 Teriyaki Sauce and Shrimp Fried "Rice"...... 152 Chicken Lo Mein ...... 153 Easy Shrimp Stir Fry...... 154 Sushi Rolls...... 155 American...... 156 6 Introduction

Open-Faced Provolone Chicken "Sandwich"...... 156 Buffalo Chicken & Blue Cheese Mash...... 157 Corndogs...... 158 Shrimp with Lemon "Rice" and Crispy Basil ...... 159 "Macaroni" and Cheese ...... 161 Shrimp Dinner ...... 162 Pork and Cabbage Rolls...... 163 Beef Stroganoff with Cabbage Noodles...... 164 Roasted Chicken and Pecan Rice ...... 165 Braised Beef with Coconut Risotto ...... 167 Sesame Fish Sticks ...... 169 Crockpot Philly Cheese Peppers ...... 170 Beef-a-Roni ...... 171 Meatloaf Cordon Bleu ...... 172 Shrimp Stuffed Eggplant ...... 173 Chicken Wings with Blue Cheese Dressing ...... 174 Potluck "Rice" Casserole ...... 175 Chili Lime Chicken Kabobs on "RICE" ...... 176 Shepard's Pie ...... 177 Leftover Turkey Tetrazzini ...... 179 Creole "Rice"...... 180 Rolled Turkey Loaf and Green Beans ...... 181 Hamburger Helper ...... 183 Italian...... 184 "Risotto" with Brie and Almonds ...... 184 Risotto...... 185 Thin and Crispy Pizza Crust...... 186 Introduction 7

Deep Dish Pizza! ...... 187 BBQ Chicken Lasagna...... 188 Portabella Pizza...... 189 Bean Sprout Pasta...... 190 Summer Squash Pasta & Simple Tomato Sauce ...... 191 Easy Pizza Casserole...... 192 Fettuccine with Tomato-Basil Sauce ...... 193 Eggplant Parmesan ...... 194 Cannelloni...... 195 Calzones! ...... 197 Zucchini Alfredo ...... 198 Ricotta gnocchi...... 199 A ligher Gnocchi ...... 200 Lasagna Cupcakes...... 201 Easy Chicken sausage Pasta...... 202 Cabbage Lasagna ...... 203 White Lasagna ...... 205 Pizz-A-Roni ...... 206 Garden Spaghetti...... 207 Spaghetti and Meatballs...... 208 Mexican ...... 209 Chicken Enchiladas ...... 209 Taco Pizza on a HEALTHY crust...... 210 Mexican CHicken Casserole ...... 211 Other ...... 212 Southwestern "Tabbouleh" ...... 212 Healthy Kids Recipes ...... 213 8 Introduction

Teddy Grahams ...... 214 Cheesy Dehydrated Popcorn ...... 215 Crispy Cauliflower Popcorn ...... 216 Peanut Butter "Rice" Crispy Treats ...... 216 Granola Bars...... 217 Chocolate "Pudding"...... 218 Frozen yogurt lollipops ...... 219 Sticks and Dip ...... 220 ...... 221 Blueberry Beauty ...... 222 Red, White and Blueberry Sundaes ...... 222 Animal Crackers ...... 223 Mock Applesauce ...... 224 No Bake Protein Balls...... 224 Dinosaur Droppings...... 225 No-Bake Chocolate Coconut Energy Bars ...... 226 ...... 227 Graham Crackers...... 228 Desserts, Snacks and Drinks ...... 229 Cinnabun Cookies...... 230 Protein Pecan Sandies...... 231 Little Debbie Oatmeal Creme Pies ...... 232 Yummy Peanut Butter Cookies ...... 233 Nutella ...... 234 Almond Cookies...... 235 Nutter Butters ...... 236 Oreo's and Milk ...... 237 Introduction 9

Fudge Ecstasies ...... 238 Pecan Macaroons...... 239 Chocolate Raspberry French Macaroons...... 240 Chocolate Chip Cookies...... 241 Peanut Blossoms ...... 242 Gingerbread Cookies ...... 243 White Chocolate Snowflake Cookies ...... 244 Christmas Cookie Cut Outs ...... 245 Creme de Pirouline...... 246 White Chocolate Macadamia Biscotti...... 247 Brownie Biscotti ...... 248 Easy Almond Joys ...... 249 EASY Chocolate Peanut Butter Fudge ...... 249 Buck-Eye-Balls ...... 250 Peppermint Patties ...... 251 Almond Bark ...... 252 Chocolate Covered Cherries ...... 253 Chocolate Eclair Dessert ...... 254 Strawberry Cupcakes ...... 255 Caramel Cream Puffs ...... 256 Hostess Little Debbies ...... 258 Homemade Ho-Hos...... 260 Twinkies...... 262 45 calorie Chocolate Pudding ...... 263 Peanut Butter Cup Cupcakes...... 264 Coconut Strawberry Pops ...... 265 Fudge-Cicles...... 265 10 Introduction

Ice Cream Sandwiches ...... 266 Strawberry Cheesecake Pops ...... 267 Chocolate Zucchini Brownies...... 268 Flour-less Chocolate Tiramisu Torte ...... 269 Flour-less Chocolate Torte ...... 270 Chocolate Lava Cakes...... 271 Pecan Spice Cake with Cream Cheese Frosting ...... 272 Cannoli ...... 274 Creme Brulee ...... 275 Vanilla Bean Cheesecake ...... 276 Peanut Butter Cup Cheesecake ...... 277 Ice Cream Cone ...... 278 Boston Cream Cheesecake ...... 279 Pumpkin Swirl Cheesecake ...... 281 Pumpkin Pie...... 282 Bûche de Noël...... 283 Angel Food Cake ...... 284 Extreme Chocolate Birthday Cake ...... 285 ...... 286 Floating Islands ...... 287 Coconut Cream Pie ...... 288 German Chocolate Cake ...... 289 Rhubarb Bread Pudding ...... 290 Boston Cream Pie...... 291 Creamy Rhubarb Pie ...... 292 Rhubarb Crisp ...... 293 Zucchini Crisp ...... 294 Introduction 11

CREAM OF "WHEAT" CEREAL ¾ cup of warm unsweetened vanilla or chocolate almond milk 2 to 4 TBS freshly ground flaxseeds (or more for a thicker "cereal") 1 scoop vanilla or chocolate whey protein (Jay Robb) 1 TBS vanilla extract 1 drop of stevia glycerite ½ tsp of nutmeg ½ tsp cinnamon Optional: coconut flakes, nuts or peanut butter Thicker Option: add 1/4 tsp of guar gum or xanthan gum (thickeners)

Combine warm milk, flax, whey, vanilla, stevia, cinnamon and nutmeg (and other toppings) in a bowl. Stir well and let sit for a few minutes Serves 1.

NUTRITIONAL COMPARISON (per serving): Traditional Cream of Wheat with Skim Milk = 230 calories, 39.6 carbs, 1.3 fiber, 12 protein 5g carbs, 4g fiber, 29g protein

70 Breakfasts

SWEET "POTATO" CASSEROLE

3 cups mashed cauliflower 1 cup pumpkin (or more...if you want a deeper color) 1/4 cup Truvia (or erythritol and 1/4 tsp stevia glycerite) -Or you could use pancake syrup 2 eggs, beaten 1/2 cup almond milk 1/2 tsp Celtic sea salt 1/3 cup butter, melted 1 tsp vanilla extract Topping: 1/2 cup Truvia (or erythritol and 1/4 tsp stevia glycerite) 1/2 cup almond flour or almond meal 1/3 cup butter, melted 1 cup chopped pecans

Place cauliflower florets in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. Place the cooked cauliflower in a food processor and blend until very smooth. In a mixing bowl, combine the cauliflower, pumpkin, Truvia, eggs, almond milk, salt, 1/3 cup butter and vanilla. Mix together and pour into a greased 13x9 inch baking dish. To prepare the topping, combine the Truvia, almond flour, 1/3 cup melted butter and pecans. Mix together and crumble over "sweet potato" mixture. Bake uncovered at 350 degrees F (175 degrees C) for 35 to 45 minutes. Serves 10 NUTRITIONAL COMPARISON (per serving): Traditional Sweet Potato Casserole = 407 calories, 68.6 carbs, 2g fiber "Healthified" Casserole = 190 calories, 5.3 carbs, 2.5 fiber

132 Salads, Vegetables and Side Dishes

PIZZ -A-RONI 3 cup eggplant, cut into cubes 4 links (Bolinski's) organic pre-cooked Chicken Sausage 1 package nitrate-free pepperoni 1 medium onion, diced 1/2 green pepper, diced 1 cup mushrooms, sliced Pinch of Celtic sea salt & pepper 1 clove of garlic, minced (optional) 4 cups No-Sugar Marinara sauce

Preheat oven to 350 degrees F. Peel and cube the eggplant into 1/2 inch squares. Place in a skillet with marinara, onion, pepper, mushrooms and garlic. Simmer for 10 minutes or until the eggplant is soft. Slice the chicken sausage into ¼ inch cubes. In a casserole dish, layer the eggplant mixture, sliced sausage and pepperoni. Add salt, pepper and spices to your liking. Top with cheese and bake for 20 minutes. Enjoy!

NUTRITIONAL COMPARISON: 1 cup noodles = 246 calories, 46 carbs, 5g fiber 1 cup eggplant = 20 calories, 5 carbs, 3g fiber

206 Italian