Lemon Dijon Potato Salad with Herbs

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This potato salad is even more enjoyable to me then a traditional mayo blended potato salad.  Its light and fresh, made with real and simple ingredients. Lower calories and lower fat content.  Tangy and flavorful with just the right amount of zing.  The earthy Dijon and the tart lemon with fresh herbs makes this potato salad the most perfect side dish or can even be eaten as a whole meal if you prefer.  Plus its soy free, dairy free, gluten free and vegan!

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Ingredients:

5 medium Yukon gold potatoes

1/2 cup scallions chopped

1/2 cup flat leaf parsley, roughly chopped

2 tablespoons capers

1 tablespoon whole grain mustard

 

Lemon Dijon Dressing

1/2 cup extra virgin olive oil

1/4 cup fresh lemon juice

1-2 tablespoons red wine vinegar

2 tablespoons Dijon mustard

1 clove garlic chopped

1 teaspoon salt

1/2 teaspoon ground black pepper

Peel the potatoes and cut into 2 inch pieces.  In a large pot on the stove top bring 4-5 cups of salted water to a full boil.  Add the potatoes and simmer until tender about 10-12 minutes.  Drain and set aside to cool.  In the meantime make the dressing.

In a mason jar add the extra virgin olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, salt and pepper.  Cover and shake vigorously until combined.

Once the potatoes have cooled, using a knife on a cutting board slice them into 1/4 thick pieces leaving some larger chunks.  Add the potatoes back into a bowl and toss with at least 1/2 of the dressing.  Any dressing you don’t use can be stored in the fridge and used for something else.  Add the scallions, parsley, capers and whole grain mustard and blend well until the potatoes are fully coated with all the goodness.  Serves 4-6 and can be stored in the fridge for up to a week.

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“Atkins: Eat Right, Not Less” Lifestyle Book

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When it comes to nutrition advice and living a low-carb lifestyle, the“Atkins: Eat Right, Not Less” lifestyle book is one of my top go-to sources. The book provides solutions for eating the foods we love in a healthier way and contains 100 delicious whole food recipes that are low in carbs and sugar.  www.atkinseatrightnotless.com

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As flexible as it is inspiring, Atkins: Eat Right, Not Less” will show me how to enjoy the benefits of a lower carb lifestyle on my own terms.

“Atkins: Eat Right, Not Less” also acts as a guide book that shows me how to eat the right balance of moderate protein, healthy fats and nutrient dense, high-fiber carbohydrates. It features a guide to help avoid the “Hidden Sugar Effect” – foods that you think are healthy that actually turn into sugar when digested. You don’t see the sugars, but your body does – which helps you to experience overall optimal health and effortless weight loss. It provides helpful information on how to read a food label, smart shopping strategies and meal plans for any stage of the game.

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The book offers a variety of recipes from breakfast to dinner, including savory side dishes or sweet decadent desserts to suit any time of the day.  Some of my favorites include the Wilted Brussels Sprout Salad with Warm Pancetta Dressing and Parmesan Scallops so I had to share.

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Wilted Brussels Sprout Salad with Warm Pancetta Dressing

Wilted Brussels Sprout Salad

4g net carbs

217 calories

Serves 4

Ingredients

½ pound brussels sprouts

5 ounces baby spinach or kale

4 hard-cooked eggs, quartered

4 ounces pancetta, diced

Shred the brussels sprouts in a food processor with the shredder attachment. Divide the spinach and brussels sprouts among four plates.  Divide the eggs among the plates.

Place the pancetta in a small skillet over medium heat.  Cook 4 to 5 minutes, stirring occasionally, until well browned, reserving the fat in the skillet.  Make the dressing as directed.  Divide the pancetta among the salad plates.  Drizzle the dressing over the salad and serve immediately.

Warm Pancetta Dressing

4 garlic cloves, minced

¼ cup apple cider vinegar

2 teaspoons Dijon mustard

Place the skillet with the fat from the pancetta that you cooked over low heat and add the garlic; cook 1 to 2 minutes, until fragrant.  Turn the heat off, carefully add the vinegar and the mustard to the skillet, and stir well, scraping up any brown bits sticking inside the pan.

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Parmesan Scallops

14.3g net carbs

299 calories

Serves 4

Ingredients

2 tablespoons olive oil

1 head broccoli, cut into small florets (about 4 cups)

¼ teaspoon garlic salt

¼ teaspoon freshly ground black pepper

2 cups low-sugar marinara sauce from a jar

½ cup water

1 pound fresh sea scallops

¼ cup chopped fresh flat-leaf parsley

½ cup grated Parmesan cheese

Warm the olive oil in a large skillet over medium heat.  Add the broccoli, garlic salt and black pepper; cook 7 to 8 minutes, until the broccoli starts to brown and soften.  Set the oven to broil.  Decrease the heat to low under the skillet, carefully add the marinara sauce and water; and stir well.  Smooth the top of the broccoli sauce mixture and place the scallops on top.

Sprinkle with the parsley and Parmesan, and place under the broiler.  Broil 4 to 5 minutes, until the tops become golden and the scallops are cooked through and no longer translucent when sliced with paring knife.  Serve immediately.

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www.atkinseatrightnotless.com

 

Chicken Sausage with Peppers & Onions

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This was one of my favorite meals growing up.  A few simple ingredients and easy to make.  Perfect on a sandwich, in a wrap, over pasta or served with garlic bread.  Comforting and delicious.  Taste great reheated as a leftover.

Ingredients:

4 Italian style chicken sausage links

1 medium red bell pepper cut into 2 inch pieces

1 medium green bell pepper cut into 2 inch pieces

1 large yellow onion cut into cut into 2 inch pieces

extra virgin olive oil

salt and pepper to taste

In a small pan on the stove top pan sear the sausages until browned and fully cooked.  Set aside to cool.

While the sausages cook, heat 2-3 tablespoons olive oil in a large skillet on medium high heat.  Add peppers and onions and season with salt and pepper.  Cook the peppers and onions stirring occasionally until caramelized.  About 10-12 minutes.

Slice the sausage into 12 inch thick coins.  Add the sausage to the pan with the peppers and onions.  Continue to cook for 2-3 minutes.  Serve in lettuce boats, with crusty bread or a on a sandwich.

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Chili Roasted Chickpeas

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I love chickpeas so much, especially roasted chickpeas.  They can be eaten as a snack, along with a meal or a topping for a soup or salad.  You can season them to your liking either sweet or savory.  My favorite way to season them is with chili powder and sea salt because it gives them just the right balance of flavor.  I just can’t get enough of them.

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I like to use canned chickpeas.  I make sure they are in a brand that has a BPA free can.  Always drain and rinse them thoroughly before spreading onto a baking sheet.

IMG_4566 Parchment paper or aluminum foil both work perfectly fine!  Pre-heat oven to 400 F or if you like to use a toaster oven like me turn the heat up to 425.

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Season them up just the way you like.  Chili powder, garlic powder, lemon pepper and cocoa powder and cinnamon for a sweeter note are a few suggestions.  Spray with a little olive oil, avocado oil or coconut oil spray and toss to fully coat.  Then get to baking!  Time varies on preference of crispiness.  I personally don’t like to make them too crispy if eating with a meal but like them extra crispy on top of a soup or a salad.

Chili Roasted Chickpeas

Ingredients:

1 can of BPA free chickpeas drained and rinsed

1 tsp. chili powder

1/2 tsp. sea salt

Olive oil spray

Preheat oven to 400 F or toaster oven to 425 F.  Spread the chickpeas on a parchment or foil lined baking sheet.  Dust the chili powder and sea salt (or whatever other seasonings you prefer), then spray with a light coating of oil spray.  Bake for 15 – 25 minutes depending on desired crispness.

They can be stored in a zip lock bag in the fridge for 2-3 days.

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Chickpea Pasta with Mozzarella, Tomatoes & Basil (Caprese)

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If you are looking for a comforting meal with refreshing Spring flavors made with lots of fresh ingredients this this Caprese inspired Chickpea Pasta with Mozzarella, Tomato and Basil is just what you need.  Dressed with a balsamic olive oil blend for a tangy and robust bite.

It’s super easy to make and can be made in advance to eat as a side dish with meat or fish, on top of a greens salad or a cozy pasta dish in itself.

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Ingredients:

2 cups cooked pasta (I used Banza Cavatappi Chickpea Pasta)

2 cups cherry tomatoes halved

2 cup fresh mozzarella cut 1 into 1/2 inch chunks

1 cup fresh basil leaves chopped

1/2 cup extra virgin olive oil

1/4 cup balsamic vinegar

1/2 cup kalamata olives pitted & slices in half lengthwise

1 teaspoon dried oregano

salt and pepper to taste

Combine pasta, tomatoes, mozzarella, basil & olives in a medium bowl.  In a separate small bowl blend together balsamic vinegar, olive oil, oregano, salt and pepper.  Pour dressing over pasta mixture and toss to coat.  Add additional salt and pepper if needed to adjust flavor.

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Nutty Grain Salad with Citrus Dressing

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This grain salad is nourishing, healthy and refreshing and can be customized to your liking.  I used buckwheat groats to make this but works perfectly with any other type of grain.  Bulgur, Farro, Brown Rice and Millet are some of my top choices or you can get exotic and use Freekah or Sorghum.  The choices are endless.  Can be used as a side dish, on a green salad as stuffing for a veggie boat or eaten on its own.  If you are not a fan of chickpeas you can use black beans or white beans instead and if you are allergic to pine nuts, almonds or walnuts can be added instead.

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Ingredients

2 cups buckwheat cooked** or sub any other type of grain (bulgur, farro, brown rice)

**(Bring 3 cups water or stock to a boil add 1 cup buckwheat groats reduce heat to simmer until groats are tender and fully cooked.  Drain excess water and rinse in a strainer.)

1 can of chickpeas drained and rinsed

1 cup carrots cut into matchsticks

1 bunch scallions, greens and whites finely chopped, about ½ cup

Handful flatleaf parsley roughly chopped, about ½ cup

½ cup pine nuts

Salt and pepper to taste

 

For the dressing:

½ cup fresh squeezed orange juice

½ cup extra virgin olive oil

¼ cup agave nectar

2 tablespoons apple cider vinegar

1 tsp. salt

½ tsp. ground black pepper

In a medium bowl add the buckwheat, chickpeas, carrots, scallions and parsley and combine well.  Season with salt and pepper.  In a separate small bowl make the dressing.  Combine olive oil, orange juice, agave nectar, apple cider vinegar, salt and pepper.  Combine well until fully blended and pour over the buckwheat mixture.  Mix to combine and let sit for at least 20 minutes for flavors to absorb.

In the meantime toast the pine nuts.  On the stove top heat a small pan on medium high heat until hot.  Add the pine nut tossing constantly until they start to brown.  Remove from heat and add to salad mixture for a toasty nutty crunch.

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