Not-So-Pretty Spaghetti Squash and Cheese

This meal may not look pretty, but trust me, it's on par with macaroni and cheese for how little calories it is!

INGREDIENTS:

• 1 c. Spaghetti Squash, prepared
• 1/3 c. Cheddar Cheese, shredded
• 1 TBSP Chobani Plain Greek Yogurt
• Salt
• Pepper

DIRECTIONS:

1. After your spaghetti squash is cleaned, cooked, and prepared, attempt to salt and pepper to taste.
2. Then add the yogurt and stir it in until it's blended.
3. Do the same with the shredded cheese.
4. Heat in the microwave for 15-30 seconds to help melt cheese.
5. Stir some more, adding salt and pepper to taste.

NUTRITION:

• CALORIES: 158
• CARBS: 12
• FAT: 4
• PROTEIN: 7
• SUGAR: 5
• FIBER: 2

Spaghetti Squash Spaghetti

INGREDIENTS:

• 1 c. Spaghetti Squash, cooked
• 1/3-1/4 c. Marinara Sauce (I used Victoria Trading Company - All Natural Marinara-Old World Style)
• 1-2 TBSP Onions, chopped
• 1/3 c. Portabello Mushrooms, chopped
• Salt
• Pepper

DIRECTIONS:

1. In a warm pan on medium heat, saute the onions and mushrooms until slightly limp.
2. After having cooked, cut, and prepared your spaghetti squash, place it in a bowl and add the marinara sauce and stir.
3. Place in microwave for 30 seconds to warm up the sauce.
4. Add onions, mushrooms, and salt and pepper to taste. Mix well.

NUTRITION:

• CALORIES: 91
• CARBS: 14
• FAT: 2
• PROTEIN: 3
• SUGAR: 8
• FIBER: 3

Chocolate Milk

INGREDIENTS:

• 1 c. Unsweetened Almond Milk
• 1 TBSP Unsweetened Cocoa
• 2 TSP Stevia
• Pinch of Xanthan Gum (optional, to thicken consistency)

DIRECTIONS:

1. Add all ingredients to blender.
2. Blend away!

NUTRITION:

• CALORIES: 47
• CARBS: 4
• FAT: 4
• PROTEIN: 1
• SUGAR: 0
• FIBER: 3

Pumpkin Spice Frappuccino

INGREDIENTS:

• 2 TBSP of Pumpkin Puree
• 1 TBSP of Cinnamon
• 1 c. Pure Unsweetened Almond Milk
• 2 Espresso shots OR 1/2 c. of very strong coffee, prepared and cooled
• 2-3 ice cubes
• 1/2 TSP. Xanthan Gum (optional, to thicken consistency)

DIRECTIONS:

1. Add milk, pumpkin, and cinnamon to the blender. Blend until mixed well.
2. Add coffee and ice cubes, blend well.
3. Add xanthan gum and pulse blend until desired consistency.
4. Pour into a glass and enjoy (top with whipped cream and a sprinkle of cinnamon if desired)!

NUTRITION:

• CALORIES: 70
• CARBS: 12
• FAT: 3
• PROTEIN: 2
• SUGAR: 1
• FIBER: 7

Spaghetti Squash Breakfast Bake

INGREDIENTS:

• 5 Large Egg Whites
• 1 TBS Ground Flax-seed
• 1 TBS Water
• 2 c. Spaghetti Squash, cooked
• 3/4 c. Portabello Mushrooms, cooked and chopped
• 2 slices of Bacon, cooked
• 4 TBSP Parmesan Cheese, shredded
• Salt, to taste
• Pepper, to taste
• Oregano, to taste
• Basil, to taste

DIRECTIONS:

1. Pre-heat oven to 350° F.
2. In a medium sized bowl, mix eggs, flax-seed, water, and spaghetti squash together very well. Set aside.
3. In a pan, fully cook bacon on medium heat. Set aside on a napkin to absorb grease once complete.
4. In the same pan, fully cook mushrooms.
5. After the mushrooms are done, add bacon, mushrooms, salt, pepper, and spices to your egg-squash mixture. Mix all the ingredients thoroughly.
6. In a bread pan, spray non-stick cooking spray, then evenly distribute your mixture into the pan. Cover with foil and stick it into the oven.
7. Bake for 20-30 minutes, until top is "bouncy" and the eggs are fully set. Check with a toothpick in the center to make sure nothing sticks.
8. Once ready, remove from the oven and sprinkle your cheese on top, allowing it to melt.
9. Cut in half and serve!

NUTRITION (Serving size is equal to 1/2 of the recipe):

• CALORIES: 193
• CARBS: 15
• FAT: 7
• PROTEIN: 19
• SUGAR: 6
• FIBER: 4

Whole Wheat Bread Buns Pizza

INGREDIENTS:

• 1 Whole Bun of Nature's Own - 100% Whole Wheat Sandwich Thins
• 2 TBSP Marinara Sauce (I used Victoria Trading Company - All Natural Marinara-Old World Style)
• 1/4 c. chopped Portabello Mushrooms *
• 1/8 c. chopped Onions *
• 35 calories worth meat of your choosing, cooked (I used 2 slices of Hormel Fully Cooked Bacon)
• Salt, to taste
• Pepper, to taste
• Basil, to taste
• Oregano, to taste
• Garlic Salt, to taste

*You may substitute these with toppings of your choosing, just note that the calories will change!


DIRECTIONS:

1. Heat oven to 350° F.
2. Spray two circles on baking pan, large enough for the two slices of bread, with non-stick cooking spray.
3. Place slices on top of the cooking spray and evenly distribute the marinara sauce.
4. Add a touch of each spice on top of the sauce, then begin to add your toppings.
5. Add a touch of each spice again on the tippy-top, to taste. The sandwich thins and marinara sauce are naturally on the sweet side, so you may want to add or neglect spices, depending on your preferences.
6. Cook for 10-15 minutes, or until buns are crisp.

NUTRITION:

• CALORIES: 174
• CARBS: 26
• FAT: 5
• PROTEIN: 10
• SUGAR: 6
• FIBER: 6

Chicken Pot Pie Soup

INGREDIENTS:

• 1 1/2 TBSP Wheat Flour
• 1/2 TBSP Ground Flax-seed
• 1 c. Water
• 1 Five Inch Celery Stalk, chopped
• 1/2 Medium Onion, chopped
• 4 oz Portabello Mushrooms, sliced
• 3/4 c. Frozen Mixed Vegetables
• 1 Red Potato, cut into bite-sizes
• 6 oz Chicken Breast, cubed and cooked.
• 1 Chicken Bullion cube
• Oregano, to taste
• Basil, to taste
• Salt, to taste
• Pepper, to taste

DIRECTIONS:

1. Create a slurry by combining 1/4 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
2. Pour remaining water and milk into a large pot and slowly bring to a boil. 
3. Add celery, onion, mushrooms, chicken bullion, oregano, basil, pepper, frozen vegetables and return to a boil.
4. Partially cover and simmer on low until vegetables are soft, about 15 minutes.
5. Remove lid, add potatoes and cook until soft, about 10 minutes. 
6. Add chicken and slowly whisk in slurry, stirring well as you add. 
7. Cook another 5-10 minutes, until soup thickens, adjust salt and pepper to taste and serve.

NUTRITION (Servings: 2 1/2):

• CALORIES: 235
• CARBS: 27
• FAT: 4
• PROTEIN: 22
• SUGAR: 5
• FIBER: 4