Roasted Egg Plant Dip (Baba Ganoush)

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There are so many delicious dips and sauces these days, from guacamole to hummus, tzatzki sauce or french onion dip but one that doesn’t get the appreciation it deserves is Roasted Egg Plant Dip also known as Baba Ganoush.  It’s tasty, healthy and goes well with  fresh veggies, pita bread, spread on toast or with your favorite chips.  I like to eat mine in a bowl filled with veggies and some good chips.


1 large eggplant sliced in half lengthwise.

2 to 3 tbsp. Extra virgin olive oil.

1 clove garlic finely chopped

1 to 2 tbsp. Tahini

Juice of half a lemon

1/2 tsp. cumin

1/2 tsp. red pepper flakes

Salt & Pepper to taste.

Preheat oven to 425 F. Brush each half of eggplant with olive oil and place down on sheet pan. Bake for about 30 mins. until tender. Remove from oven and cool. Scoop out the insides of the eggplant and transfer to a bowl. Mash well leaving some chunks. Add remaining ingredients and mix until fully combined with a little drizzle of olive oil adding salt and pepper to taste. You can adjust any ingredient more or less depending on your preference. Serve with crackers, bread or veggies.

Avocado & Tomato Frittata with Cheddar Cheese & Bacon

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2 large russet potatoes cut into 1 inch pieces.
1 shallot or small red onion chopped.
2 tablespoons avocado oil.
6 eggs.
1/2 cup milk.
5 slices cooked bacon cut into small pieces.
1 1/2 cups shredded cheddar cheese.
1 avocado peeled and sliced lengthwise into 1/2 inch slices.
2 small vine or plum tomatoes sliced into 1/2 inch rounds.
Salt and pepper to taste.

Preheat oven to 375 F. Bring a pot of water to a boil on the stove top. Add the potatoes and boil for 5-7 minutes then drain. In a 10 inch cast iron skillet or oven safe pan heat 2 tablespoons avocado oil on medium high heat. Add the red onion and potatoes and season with salt and pepper. Cook for about 5 minutes stirring occasionally until onions start to caramelize and potatoes lightly brown. Remove from heat and set aside.

Add the eggs to a medium bowl and beat with a whisk. Beat in the milk. Spread out the potato and onion mixture in the cast iron pan evenly. Pour the egg mixture over the potatoes and onions. Evenly add the bacon and sprinkle on the cheddar cheese. Place in oven and bake for 12 minutes. Carefully remove the skillet from the oven with an oven safe mitt or towel. Evenly layer the tomato and avocado slices on top. Season with salt and pepper and move back into the oven. Bake for an additional 15-20 minutes until the eggs are fully set and firm and enjoy. If you prefer you can include the avocado in the mixture while baking or add them on top afterwards if you don’t like them hot. Either way they provide the same delicious creamy addition to this dish. Serves 6-8.


Mediterranean Cauliflower Salad

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1 ½ cups riced cauliflower

1 cup grape tomatoes chopped

1 cup mini cucumbers, chopped

1 cup fresh parsley roughly chopped

¼ cup scallions, chopped

2 tablespoons red onion, finely chopped

1 lemon juiced and zested

2-3 Tablespoons extra virgin olive oil

Salt and pepper to taste

In a medium bowl add riced cauliflower, grape tomatoes, cucumbers, parsley, scallions and red onion.  Combine well.  Add lemon juice, lemon zest and extra virgin olive oil.  Toss and combine then season with salt and pepper to taste.


The Easiest Tomato Basil Soup with Cheddar Cheese Crisps on Top!


I have always loved a good bowl of tomato soup.  Robust and refreshing with lots of fresh herbs and a side of grilled cheese or a slice of sour dough toast with mashed avocado.  Also so good with a touch of cream, a dollop of yogurt, almond milk or coconut milk for some creamy goodness.  Sometimes I like to add rice or quinoa for a heartier soup and adding some good toppings is a must like crispy croutons,  shredded cheese, avocado or roasted chickpeas.  But a topping that has become one of my favorites is Whisps Cheddar Cheese crisps. made with 100% real cheese.  They are a tasty, low-carb, high protein, gluten free snack and just melt into this easy garlicky tomato basil soup so perfectly and deliciously.



1 29 ounce can of diced tomatoes

1 small onion finely chopped

3-4 cloves of garlic minced

2 tablespoons olive oil

2 cups vegetable broth

handful fresh basil leaves chopped

Whisps Cheddar Cheese Crisps

Salt and black pepper to taste

In a large pot on the stove top heat 2 tablespoons olive oil on medium high heat until hot but not smoking.  Add the the onion and cook for 2 to 3 minutes until it becomes fragrant.  Add the garlic and cook for an addition 2-3 minutes until veggies are tender.  Stir in the diced tomatoes along with the juice from the can into the onion and garlic mixture.  Bring to a low boil, reduce heat and simmer for 15 minutes.  Add the vegetable broth and simmer for an additional 5-7 minutes. Remove from heat and let cool for several minutes.  Use an immersion blender or a blender to puree the mixture leaving a few chunks.  Season with salt and pepper to taste.  Transfer mixture into bowls.  Serve hot with, cracked black pepper, fresh basil and Whisps Cheddar Cheese Crisps on top.

Prep & cook time:  30 minutes

Servings:  2



Cauliflower Steaks with Toasted Pine Nuts


These cheesy cauliflower steaks are vegetarian, low-carb and keto friendly.  One large head of cauliflower will make 3 – 4 1 inch thick steaks.  Use two heads of cauliflower and double up the ingredients for 6 – 8.  Total prep time 10 minutes and cook time is approx. 30 minutes.

1 head cauliflower
Extra virgin olive oil
2-3 tablespoons pine nuts.
1/2 cup grated Parmesan cheese.
Juice of of a lemon.
Sea salt and black pepper to taste.

2 tablespoons fresh parsley minced and lemon slices for garnish.

Preheat oven to 400. Slice cauliflower laying on its side keeping stem in tact into 1 inch steaks. Spread cauliflower onto baking sheet. Drizzle with olive to coat each side and season with salt and pepper. Squeeze on some lemon then bake in oven for 20 minutes.  Carefully turn each steak over with a spatula.  Evenly spread the pine nuts and Parmesan cheese on top. Continue to bake for 10 – 15 minutes until pine nuts and grated cheese is toasty golden. Garnish with fresh chopped parsley and lemon wedges.



Pappardelle Pasta with Mushrooms, Spinach, Peas, Artichokes & Pine Nuts


I craved a big bowl of veggie loaded pasta tonight so here’s some dinner inspiration.  A big delicious bowl of pappardelle pasta with mushrooms, spinach, peas, artichokes and pine nuts with garlic, tossed in fresh lemon juice and extra virgin olive oil.  It was simply seasoned with sea salt and cracked black pepper. Garnished with lemon zest, fresh chopped basil and fresh chopped mint and you got yourself a gourmet meal.

This pasta isn’t gluten free but can easy be replaced with a good gluten free brown rice, chickpea or lentil pasta.  If you have an allergy to pine nuts they can be subbed for cashews or any other type of nut and if you are allergic to nuts in general toasted or caramelized onions are a great tasty substitute.  So much veggie goodness in one bowl!


Pappardelle Pasta with Mushrooms, Spinach, Peas, Artichokes & Pine Nuts

25-30 minutes.


1/2 lb. pappardelle pasta, fettuccini, linguini or spaghetti.

6-8 cups water.

3-4 tablespoons extra virgin olive oil.

juice of one lemon plus zest.

1 cup sliced white mushrooms.

2 cloves garlic finely chopped.

2 cups baby spinach packed.

1 cup frozen peas.

1 can quartered artichoke hearts drained.

2 tablespoons pine nuts.

Sea salt & black pepper to taste.

In a large pot on the stove top bring water to a boil.  Add the pasta and cook until desired tenderness 7-10 minutes.  Drain the pasta and set aside.

While cooking the pasta on the stove top in a large skillet on medium to medium high, add 3-4 tablespoons of the olive oil and heat until hot but not smoking.  Add the mushrooms and artichoke hearts and cook stirring occasionally for 2-3 minutes.  Add the garlic and cook for another minute until fragrant.  Stir in the spinach and let it wilt then add the frozen peas.  Cook for an additional 2-3 minutes until peas are heated through.  Add the pasta to the skillet with veggie mixture add the lemon juice. Toss well until fully combined for heat and set aside. Cover to keep warm.

On medium high heat on the stove top heat a small sauce pan.  Add the pine nuts and toast until golden and fragrant.  Add the pasta into individual bowls and top with the toasted pine nuts, chopped parsley, chopped basil and lemon zest.

Serves 3-4


Chicken Vegetable Cauliflower Rice Soup

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If you are looking for a warm, cozy and comforting meal because you’ve had a bad day or you’re feeling under the weather, there’s nothing a hearty and nourishing bowl of soup can’t solve. One thing my entire family can agree on is soup, either paired with a salad or just by itself as a meal. My kids love bringing soup to school in a thermos for lunch, and this soup is one that the entire family enjoys.

Packed with veggies and lots of flavor, soup also provides lots of hydration and aids in easy digestion. The cauliflower takes the place of rice or noodles in this soup not only to make it low carb but to provide even more nutritious veggies in your low carb lifestyle. A little hint of lemon gives this soup that refreshing taste and will help to clear up any cold quickly and adding fresh herbs provides antioxidants and brings the flavors to a whole new level.  Like any good soup, this Chicken Vegetable and Cauliflower Rice soup can be made in advance and stored in the fridge or even frozen and easily reheated for an easy weeknight meal.

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Choosing a low carb and low glycemic lifestyle is beneficial to our health because controlling blood sugar and insulin levels is one of the keys to reducing our risk of heart disease and diabetes. Low glycemic approaches are also useful for controlling your appetite, aiding in weight loss and helping you avoid the “hidden sugar effect” – where carbohydrates have the same effect on your body as sugar when digested. You don’t see the sugar, but your body does.

To find out more about how carbs and sugars can affect you and why a low carb lifestyle is beneficial to you, visit the Atkins page here:

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Chicken Vegetable Cauliflower Rice Soup


6 cups water

1 lb. boneless skinless chicken breast

3-4 tablespoons avocado oil

1 cup celery chopped with leaves

1 cup leeks sliced

1 plum tomato diced

2 large cloves of garlic minced

2 cups riced cauliflower

1 lemon, juiced

1 lemon sliced as garnish

Handful fresh parsley roughly chopped

Handful fresh dill roughly chopped

Salt and pepper to taste

On the stovetop in a large pot, bring 6 cups of salted water and chicken breast to a boil, slightly reduce heat, cover and continue to boil for 25 minutes. Remove chicken to a plate and set broth aside. While the chicken cooks, prepare the veggies as noted in the ingredients. In a separate large pot on the stovetop, heat 3-4 tablespoons of avocado oil on medium high heat. Add the carrots and celery and cook for 3 to 4 minutes stirring occasionally. Mix in the leeks, garlic and tomato and cook for additional 3-4 minutes. Mix in the cauliflower rice and season generously with salt and pepper. Continue to cook for 2-3 minutes, then stir in the reserved chicken broth. Bring to a boil, reduce heat to medium low and simmer for 10 minutes. While the soup simmers, shred the chicken breast and add to the soup. Let simmer for several more minutes adding salt and pepper to taste as necessary. Be careful the soup is very hot. Remove from heat and add the lemon juice. Top with fresh parsley and dill before serving and garnish with sliced lemon.

Preparation and cooking time: 35-40 mins.

Serves: 6-8


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