Coach Gin’s I Can’t Believe it’s not Potato Kugel

Coach Gin’s I Can’t Believe it’s not Potato Kugel

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The inspiration for this recipe were my three clients in one week who confessed to me that they just COULDN’T resist the potato kugel that they were exposed to sometime that day. I thought to myself, this is an epidemic. A crisis. It MUST be addressed!

After many experiments and focus groups with eager friends and my very picky husband, I am proud to present to you the “I Can’t Believe it’s not Potato Kugel.” This was made with simplicity in mind, so I encourage you to dig in and get cooking!

Each serving is one green, 1/2 ounce protein, 1.75 condiments

For a full-sized kugel in a round 8 inch pan (Serves 10), I used:

4 1/2 cups turnip
1/2 cup scallions
1 1/4 c egg beaters
5 teaspoons beef consommé

Preheat oven to 350 degrees.

Shred turnips in a food processor. I like a large shred. Soak turnips in bowl with enough water to cover them with 3 packets of Splenda for 45 mins. The Splenda is necessary to remove the slight sharp bitterness that the turnips naturally have.

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Chop 1/2 cup scallions (approximately 3 stalks). Drain the turnips from the Splenda water and add to scallions, egg beaters, beef consommé powder. Pour into a metal pan that is sprayed with Pam.

Bake on lowest rack in the oven for 2 hours or more, until it looks nice and brown and crusty. Mine took 2 hours at 350 degrees on the bottom rack and it could have stood to be in there longer to get even darker.

My husband prefers the crispy crunchiness of the kugel from the sides on the pan, so we prefer to make this as muffin cups at home. An additional benefit to muffin cups are that it’s perfect portion control and it takes about 15 minutes quicker to cook and get nice and golden brown. Use lots of Pam to prevent sticking.

Each portion contains:

  • 1/2 c soaked and drained turnips with some scallions to top off the 1/2 cup (it puffs up in the oven and then will shrink again after cooked a while)
  • 1/8 c egg beaters
  • 1/2 tsp. beef consomme powder

You can use these proportions to make any size kugel that fits your favorite pan.

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It tastes even better with some protein, so I can’t wait to see who makes this into a yapchick (add in some beef for a full lean and green)! Please let me know if you were daring enough to try this recipe in a crockpot!

Homemade Healthy Babaganush

Homemade Healthy Babaganush

One Serving – makes one 1/2 cup all for YOU!

One green, and either 2.5 condiments or one healthy fat (your choice!)

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Take 2 Asian eggplants. Bake in the oven at 350 degrees until wrinkly, about 20 mins.

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Cut in half, use spoon to scoop out the mushy insides.

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The insides measure 1/2 cup. (1 green)

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Put into food processor. Place 1 tsp minced garlic (one condiment), 1 tsp lemon juice (.5 condiment), and 1 tablespoon Walden Farms tangy mayonnaise (one condiment)

OR 1.5 tbsp light mayo (1 healthy fat). Salt & pepper to taste.

Swirl it just enough to make it mushy and uniform and there you have it – 1/2 cup serving of deliciousness.

I created this recipe because I just LOVE babaganush and didn’t understand why it had to be so fattening when bought in a container. I just love to dip my chicken into this. I also love making mini cauliflower wraps or spaghetti squash wraps and eating my chicken with the babaganush inside them like soft tacos.  Mmmmm!

Sweet Curry “Chicken” and “Rice”

Curry “Chicken” on Shirataki Rice
Full L&G
As per Nutrition Support, 1/2 cup of Shirataki Rice = 1 green

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Whipped this together on the fly.
1/2 tsp curry powder (1 condiment)
2 tbsp Walden Farms Honey BBQ sauce (1 condiment)
2 cutlets of Gardein Chicken Scallopini

What is Shirataki Rice? It’s shirataki (yam flour noodles) shaped into rice! I bought mine on Amazon.com. I just rinsed it really well, and heated them on a skillet sprayed with Pam for a good 10 minutes to get dry. Then, I added my sauce ingredients. Next time, I will add more colorful vegetables to increase the vitamins! I was in a RUSH! Click here to get yours with Prime!

 

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I made it with tri-colored peppers too… yum! I just added vegetarian beef crumbles for my protein.

Deconstructed Mexican Omelette

Deconstructed Mexican Omelette
Full L&G

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1/2 c egg white
2/3 c Light Life Mexican veggie crumbles (two servings)
1/2 c Salsa (use plan approved w/o onion on the 5&1) or tomato sauce with less than 5g carbs per serving
1 cup sautéed vegetables (the lower carb the better because the crumbles are higher in carbs. I used mushrooms here, but I highly recommended multiolores sweet peppers too!)
1 tbsp quark for a condiment OR 2.5 tbsp for a healthy fat (looks
Like sour cream)
You might choose to add 1.5 oz of avocado for a healthy fat too!

Never heard of quark? It’s a European cheese that tastes very much like sour cream, but is very low in fat! Without sacrificing taste in quite the same way as I think low fat sour cream does. Try it out and let me know!

It counts as either a condiment for one tablespoon (1 oz) OR 2.5 tbsp. as a healthy fat.

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Trader Joe’s Cauliflower Caprese Calzone

Trader Joe’s Cauliflower Caprese Calzone
Nutrition Support Approved Recipe Conversion
Makes 3 servings

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Per serving
2/3 protein serving
3 vegetables
1 1/3 condiments

2 bags TJ’s Frozen Riced Cauliflower
3 Large Eggs
½ tsp TJ’s Salt, to taste
½ tsp TJ’s Pepper, to taste
1 1/2 cup TJ’s Lite Shredded Mozzarella
TJ’s Butter Flavored Canola Oil Spray
½ cup (4-5 slices) (TJ’s) Marinated Mozzarella
½ cup TJ’s Fresh Basil Leaves
1 cup sliced Roma Tomatoes

Cauliflower Nachos

See the link here for amazing Cauliflower Nachos!

Use 1 c cauliflower
1/2 c homemade salsa made with scallions (for 5&1)
1/2 c lowfat shredded cheese (1/2 a lean)
1/2 a leanest serving of a Gardein/Morningstar farms/trader Joe’s vegetarian protein product (I suggest chicken strips or ground beef)
1.5 oz of avocado (for one healthy fat)

Here’s a great homemade salsa recipe. Just substitute in scallions for onions when on the 5&1 plan.

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Coach Gin’s “Any Vegetable” Quiche

Coach Gin’s”Any Vegetable” Quiche

This is something my guests just gobble up – it’s divine! Very light tasting. And so easy!

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This was made with a bag of chopped, frozen broccoli and yellow American cheese

Full Lean & Green with the cheese
Makes 2 (large!) servings

Per serving
1 Leaner protein
3 vegetables
1 1/4 condiments
1 fat

20 oz bag (defrosted) of any on plan vegetables (broccoli, cauliflower, works with sautéed mushrooms + leeks too)
2 tbsp low fat mayo
2 1/2 tsp chicken consommé powder
3/4 cup egg beaters
1 cup low fat plain cottage cheese
4 ounces low fat white or yellow American cheese

**If you omit the cheese, it’s just a delicious non-dairy casserole.

Defrost your vegetables in the microwave by zapping for about 7 minutes. Mix all. Tear the American cheese into little pieces and mix in. Spray pan with pam. Bake in the oven at 350 for about 1.5 hours. I used an 8×8 pan for this and it fit perfectly.

Spaghetti Squash Pizza

Spaghetti Squash Pizza
2 green, one lean, one condiment (the oregano).
Enough room for 1/2 c more vegetables on top!

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This was an absolute hit! You can also use the crust as a soft taco wrap. I like this better than the Cauliflower Pizza crust recipe, just because it’s less messy to make, and just tastes starchier to me.

Ingredients
one spaghetti squash
1/4 c egg beaters
1/4 cup shredded cheese
1/2 Tsp dried oregano
Dash of Pepper & salt

Microwave the squash for 5 mins. Wait for it to cool so that you can handle it. Cut it in half lengthwise, then put it face down with one inch of water in a pan. No need to de-seed. Bake at 350 for about an hour, or until the skin starts to brown.

Take out and permit to cool. This can be done on a separate day and out back into the fridge for the next step, done later. Scoop out the seeds, collect the squash strands by scraping with a fork into the bowl. Collect the squash in small batches and vigorously squeeze all of the water out of it.

Mix 1 cup pulp with the egg beaters, cheese, and other ingredients for one pie. Or, as a practice tip, make two smaller mini-pies so that you can easily flip them over. Pat down the mixture into the shape of a pizza crust on a parchment paper on a tray that is covered liberally with Pam. Make it thick enough that you cannot see the parchment under the layer of squash.

Bake at 350 for 15 mins, then flip them. Bake another 10 mins and remove to cool.

Crusts can be frozen and defrost well.

Top with 1/2 cup cheese and remaining toppings. I was lazy above and there aren’t any toppings. We usually eat them too fast to even take a picture!

You can also make the crusts mini-sized! Use them as soft tacos or wraps!

 

Cauliflower Pizza

Cauliflower Pizza
Inspired by the Pizza Crust #2 on Sandy’s Kitchen Adventures

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Ingredients:

Crust:
1 cup Raw Cauliflower processed in food processor (2 Greens)
1/4 cup Egg beaters from the carton (1/8 Lean)
1/2 cup or 2 oz part skim cheese blend (4/8 Lean)
1/8 tsp garlic powder – optional (1/4 Condiment)
1/8 tsp basil – optional (1/8 Condiment)

Toppings:
1/4 cup + 2 tbsp or 1.5 oz 2% reduced fat Mozzarella cheese (3/8 Lean)
1/2 cup Tomato sauce that is less than 5 g of carbs per serving such as Garlic Paesana or 1/4 cup tomato sauce that is 10g carbs per serving (1 Green)

Directions:

Preheat oven to 350 degrees (I just don’t like cooking at higher temps than that – which is different from the original recipe). Place parchment paper on a cookie sheet and spray lightly with cooking spray.

Take cauliflower and microwave it for 30 sec-1 min. Take a towel and squeeze the water as much as you can out of the cauliflower (another important additional instruction).

Combine grated cauliflower, egg beaters, cheese, garlic powder and basil until mixed completely. Spoon mixture on prepared pan. Use the back of a spoon to thin out mixture (or your hands) and form a circle about the size of a dinner plate without the rim. (Hint: if you make two smaller pizzas, they are easier to flip!)

The thinner the crust the less chance of it being soggy. Bake for 25 minutes. Carefully flip the pizza crust over using a spatula to lift all edges of the crust off the parchment first. Bake an additional 10 to 15 minutes until edges are crisp. Let cool.

You can freeze the crusts individually and save for another day. A whole cauliflower can yield 4-5 large crusts, if you choose to make the whole head of cauliflower.

Make mini-crusts if you are challenged with flipping with a spatula. I am!

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Add tomato sauce and cheese on top. You can broil until cheese is melted, or just let it bake (I like my cheese gooey).

1 Complete Lean and Green Meal, the spices are not even 1 condiment, with no Healthy Fat required.

You can also use the crusts as soft shell tacos or wraps!

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