Author Archives: cnp4you@gmail.com

cnp4you@gmail.com

About cnp4you@gmail.com

Tracy is a Registered and Licensed Dietitian in the South Florida area. She is the lead consultant and President of tmihealth. Tracy works with clients in her Wellington office and nation-wide via phone and skype consultation options with programs specializing in Nutrition and Detoxification. You can also find her on Facebook and Google+

Layered Frozen Peas Salad

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INGREDIENTS:
2 bags pre-washed and broken organic romaine lettuce hearts
2 cups chopped celery
1 (10 oz) pkg frozen peas
1 can water chestnuts, sliced
2 Tbsp finely chopped onions
1 ¼ cup Vegannaise (made with grapeseed oil)
1 ¼ cup organic full fat sour cream
2 to 3 Tbsp Stevia, according to taste
Freshly grated raw parmesan cheese

DIRECTIONS:
Layer lettuce, celery, frozen peas, water chestnuts and onions in a 10 x 13 casserole dish. Mix Vegannaise, sour cream, and Stevia and spread over top. Lift different areas gently with a fork. Then sprinkle HEAVILY entire top with grated parmesan cheese. Cover and refrigerate overnight.

 

Flax Bread (Focaccia Style)

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INGREDIENTS:
2 cups organic golden flax seed meal
1 tablespoon baking powder
1 teaspoon salt
1 tablespoon stevia
5 beaten eggs
½ cup water
1/3 cup grapeseed oil
DIRECTIONS:
Preheat oven to 350 F. Prepare a 10 x 15 baking sheet pan (with sides) with oiled parchment paper or a silicone mat.
Whisk dry ingredients well.
Add wet to dry and combine well. Make sure there are no obvious strings of egg white hanging out in the batter.
Let batter sit for a minute or two to thicken up (but not too long, you still want to be able to spread it).
Pour batter on pan. Because it’s going to tend to mound in the middle you’ll get a more even thickness if you spread it away from the center in a rectangle an inch or so from the sides of the pan.
Bake for 17 to 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.
Cool and cut into the size slices you desire.

Optional add in’s or sprinkle on top of the batter on pan:

  • Italian seasoning and/or raw shredded Parmesan cheese
  • Sundried tomatoes
  • Sliced Olives
  • Cinnamon and Stevia sprinkled on top
 

Cheese Biscuits

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INGREDIENTS:
4 eggs
¼ cup coconut oil (liquefied)
¼ tsp sea salt
¼ tsp onion powder
1/3 cup sifted coconut flour
¼ tsp baking powder
¼ cup raw Parmesan cheese
1/3 cup raw sharp cheddar or gruyere cheese garlic and herb seasoning (to taste)

DIRECTIONS:
Blend together eggs, oil, salt and onion powder.
Combine coconut flour with baking powder and whisk into batter until there are no lumps.
Fold in cheese
Drop batter onto greased cookie sheet.
Sprinkle with garlic and herb seasoning.
Bake at 400 degrees for 12-15 minutes.
For an extra topping, mix a portion of melted organic butter, parsley, sea salt, and garlic powder and brush mixture on top of biscuits when done cooking! Enjoy!

(Makes about 10 biscuits) Can also double the size of biscuits and then cut in half to use as a bun-like sandwich bread great for hamburgers, fish or grilled chicken sandwiches, chicken salad sandwich, etc.

 

Cauliflower Mashed-tatoes

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INGREDIENTS:
1 med head fresh cauliflower, about 1 ½ lbs
¼ cup organic or raw butter
¼ cup organic or raw half and half or crème fraiche (optional; if not used, double the amount of butter)
Sea salt and black pepper to taste
Garlic Powder (optional)
Shredded raw cheese (optional)

DIRECTIONS:
Steam cauliflower until tender in steamer basket or small amount of water in saucepan and drain.
In food processor, blend cauliflower, butter, cream, sea salt, and pepper, cheese and garlic powder (optional) until smooth.
Transfer to a serving bowl. Serve immediately.

Serves 4.

 

Raw Cauliflower & Broccoli Salad

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INGREDIENTS:
1 head cauliflower
1 head broccoli
1 small box frozen peas (do not thaw)
1 cup chopped celery
1 large sweet onion, chopped

DRESSING:
2 cups Vegannaise
1 cup organic full fat sour cream
3 Tbsp Stevia
1 tsp garlic salt
1 tsp pepper
1 tsp Beau Monde seasoning or All Purpose Seasoning

DIRECTIONS:
Cut cauliflower and broccoli into bite size pieces. Toss all vegetables together. Do not thaw peas as they help to dilute the dressing. Blend well all dressing ingredients and pour over vegetables. Lightly toss till all vegetables are covered. Refrigerate overnight.