Tag Archives: low-carb

Watermelon “Cake”

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RDN Day

Today, March 11, 2015, is Registered Dietitian Day!

Happy RD Day to all the hardworking dietitians out there!

FYI, all dietitians are nutritionists, but not all nutritionists are registered dietitians. Trust the credentialed experts!

Watermelon Cake - guesswhoscooking.com | healthy, vegan, low-carb, no-sugar-added, gluten-free, dairy-free.

This “cake” will be a pleasant surprise at a party! It requires 3 basic ingredients – watermelon, coconut milk, and vanilla! Decorate it as you wish with fresh fruit, toasted nuts, and/or toasted coconut flakes.

Watermelon “Cake”

Print recipe
Serves 12
This stunning no-sugar-added "cake" is made from 3 ingredients - watermelon, coconut milk, and vanilla! It can be decorated with fresh fruit and toasted nuts or coconut.

Ingredients

  • 1 large seedless watermelon (refrigerated)
  • 2 cans full-fat coconut milk or cream (without guar gum as an ingredient, refrigerated for 24 hours)
  • 1 teaspoon vanilla extract (or contents of 1 vanilla pod)

For decoration

  • 1 cup sliced almonds (toaster)
  • 1-2 cup berries, such as strawberries and blueberries

Directions

Step 1
For best results, place a glass or metal mixing bowl in the freezer for 5-10 minutes. Carefully open the cans of coconut milk and spoon out the thick layer of cream that has separated from the liquid at the top of the can. Place into chilled mixing bowl. Discard the liquid, or save for another recipe such as a smoothie.
Step 2
Beat the cream on medium speed with a hand or stand mixer for 2-4 minutes, or until it becomes light and fluffy and soft peaks form. Add vanilla and beat until just mixed. Set aside. If it becomes too thin to frost the "cake," refrigerate to stiffen the frosting. If it becomes to stiff from refrigeration, beat with the mixer for a few seconds.
Step 3
Cut the ends off the watermelon, then place it on one of the flat ends. Use a large knife to cut vertically around the melon to remove the rind, creating a cylindrical form. As desired, shape the watermelon so it resembles a round cake, cutting off part of the tapered ends if desired.
Step 4
If not frosting the watermelon right away, keep it in the refrigerator until ready. Once ready, pat try the outside of the melon with a towel. Cover with frosting, then decorate with desired toppings.

Watermelon Cake - guesswhoscooking.com | healthy, vegan, low-carb, no-sugar-added, gluten-free, dairy-free.

Watermelon Cake - guesswhoscooking.com | healthy, vegan, low-carb, no-sugar-added, gluten-free, dairy-free.

Confession: The pictured cake was made using coconut milk with guar gum, so the frosting wasn’t as stiff as it should have been. However, if you also make this mistake, it will still turn out pretty well!

 

Peanut Butter & Chocolate Apple “Nachos”

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Peanut Butter Chocolate Apple Nachos - healthy dessert that is gluten free, low in added sugar, and can be made dairy free and vegan. Guess Who's Cooking

This guilt-free dessert or appetizer is easy, requires very little cooking (microwaving), and is low in added sugar, gluten-free, and can be made dairy-free and vegan (depending on the chocolate chips). It only takes a few minutes to prepare, but is sure to please!

Peanut Butter Chocolate Apple Nachos

Print recipe
Serves 4-5
Prep time 10 minutes
Cook time 1 minute
Total time 11 minutes
Meal type Appetizer, Dessert
Misc Child Friendly
This fun-looking and fun-tasting dish is a great dessert with very little added sugar.

Ingredients

  • 3 large apples
  • 1/2 cup natural peanut butter (preferably organic and unsweetened)
  • 1/2 cup mini dark or semisweet chocolate chips (divided. Look for vegan chips to make this a vegan recipe)

Directions

Step 1
Cut apples into thin slices, about 16 per apple. Place on a large plate.
Step 2
Microwave the peanut butter in a small bowl on high until it becomes melted enough to drizzle, 15 seconds at a time. You may be able to skip this step if using a fresh jar of natural peanut butter because it will already be somewhat thin. Drizzle over the apples.
Step 3
Microwave 2-3 tablespoons of the chocolate chips in a small bowl on high for about 30 seconds. Stir, then continue heating 15 seconds at a time until completely melted when stirred. Drizzle over the apples.
Step 4
Garnish with the remaining chocolate chips and serve immediately. The apples will start to brown, so don't wait to long to serve.
Peanut Butter Chocolate Apple Nachos - healthy dessert that is gluten free, low in added sugar, and can be made dairy free and vegan. Guess Who's Cooking

Guacamole Deviled Eggs

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Guacamole Deviled Eggs - dairy free, low carb, gluten free, vegetarian, healthy! Recipe from Guess Who's Cooking

 

Guacamole Deviled Eggs

Print recipe
Serves 6
Prep time 10 minutes
Cook time 12 minutes
Total time 22 minutes
Meal type Appetizer, Side Dish, Snack
These avocado deviled eggs replace the traditional mayonnaise with healthier avocado. This provides a fun, tasty, and colorful twist!

Ingredients

  • 6 large eggs
  • 1 large avocado
  • 1 tablespoon red onion (minced)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2-3 teaspoons lime juice

Optional

  • 1/8 teaspoon garlic powder
  • paprika for garnish

Note

Tired of standard deviled eggs? Put a healthy twist on them by stuffing with guacamole!

Directions

Step 1
Hard boil the eggs. One method is to put the eggs in pot, cover with water, and bring to a boil. Remove from heat and cover for 12 minutes. Drain and let sit in ice water to cool.
Step 2
Peel the eggs, cut in half lengthwise, and remove the yolks. Save 2 yolks and discard the rest.
Step 3
Mash the avocado and add the 2 yolks, red onion, lime juice, salt, pepper, garlic powder. Mix well but leave the avocado slightly chunky.
Step 4
Fill the egg whites with the avocado mixture. Sprinkle with paprika.

Guacamole Deviled Eggs - dairy free, low carb, gluten free, vegetarian, healthy! Recipe from Guess Who's Cooking

6 Healthy Valentine’s Day Breakfast Recipes

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6 Healthy Valentines Day Breakfast Recipes | Guess Who's Cooking

The recipes below are healthy, natural, whole food breakfasts that are delicious and will impress your Valentine!

 

French Toast Apples

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

 

Savory Oatmeal

Umami Oatmeal - GuessWhosCooking.com - Savory oatmeal with sauteed veggies, chicken, and egg

 

Breakfast Cookies

Breakfast Cookies - vegan, no added sugar, healthy. www.guesswhoscooking.com

 

Coconut Flour Pancakes with Berry Chia Jam

Berry Chia Jam

 

No-Tatoes O’Brien

No-Tatoes O'Brien (Rutabaga)

 

Pizza Omelet

Pizza Omelet

French Toast Apples

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French toast is a very popular breakfast item at restaurants, but is the opposite of a balanced meal. Traditional versions are prepared using white bread (refined flour) and high amounts of sugar, often followed by a flooding of sugary maple syrup or artificial “pancake syrup” or “original syrup.” Did you ever notice that those cheaper syrups at the grocery store aren’t even called “maple syrup”?

Instead, this recipe replaces the unhealthy white bread with much healthier apples, and contains no added sugar. Try serving this recipe with something other than syrup, such as fresh berries, nuts, and/or natural nut butter.

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

French Toast Apples

Print recipe
This healthy recipe replaces white bread with apples to make a delicious French "toast."

Ingredients

  • 2 Medium to large apples
  • 1 Large egg
  • 1 tablespoon unsweetened almond milk
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon virgin coconut oil (or other medium to high heat cooking oil)

Optional

  • 6-8 drops liquid stevia
  • 1/2 teaspoon vanilla extract

Directions

Step 1
Cut the apples into 1/2 inch rounds, then use a paring knife to cut out the core.
Step 2
In a medium bowl, whisk the eggs, almond milk, cinnamon, and if using, vanilla and stevia.
Step 3
Heat a nonstick skillet (non-Teflon preferred) over medium heat. Add the oil.
Step 4
Dip the apple slices into the egg mixture, then onto the skillet. When the bottoms become golden brown, about 3 minutes, flip the apples with a spatula and cook the other side until golden brown, about 3 minutes.
Step 5
Repeat step 4 until all apple slices are cooked. Remove from pan and serve with your choice of berries, a touch of maple syrup, or nut butter.

French Toast Apples | Guess Who's Cooking | Healthy, easy, lower carb, no added sugar, no refined grains. Great for breakfast, brunch, Valentine's Day, Mother's Day, or Father's Day

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

Egg Muffins (A.K.A. Mini Fritatta or Omelet Muffins)

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Egg Muffins

I have suggested this recipe to dozens of people, and many of them make these quick breakfast treats regularly! You can use whatever fillings you’d like to keep it interesting. For inspiration, think about what fillings you would enjoy in an omelet. For the healthiest egg muffins, emphasize the veggies, but avoid  processed meats (bacon, sausage, ham, etc.) and keep cheese to a minimum, if you use it at all.

Veggie filling ideas:

  • Mushrooms (sauteed) + spinach/chard (sauteed)
  • Broccoli (lightly cooked, or thawed from frozen) + raw tomato (halved cherry/grape tomatoes)
  • Butternut squash (cooked) + sage
  • Bell peppers (raw or cooked) + onion (raw or cooked)
  • Leftover grilled vegetables, chopped
  • Pizza  = marinara/pizza sauce + favorite pizza toppings (mushrooms, spinach, bell peppers)

Egg Muffins

Print recipe
These mini frittatas are a favorite recipe of many. Use your favorite veggies and fillings!

Ingredients

  • 10 Large eggs
  • 2 cups vegetables of choice
  • 1/2 teaspoon Salt
  • Oil for greasing pan

Directions

Step 1
Preheat oven to 350 degrees F. Grease a muffin tin with oil, such as olive oil or coconut oil.
Step 2
Whisk eggs. Add vegetables of choice and salt. Feel free to add other fillings, herbs, or spices. Pour egg mixture into muffin tin until cups are 2/3 full.
Step 3
Place muffin tin in oven and bake 20-25 minutes, until golden brown on top. Remove from the oven, let cool, and serve or store in the refrigerator up to 4-5 days.

 

Egg Muffins (AKA Mini Frittatas or Omelet Muffins) | a healthy, quick, easy breakfast | Low carb, high protein, high vegetable recipe | Guess Who's Cooking.

Spaghetti Squash with Green Beans, Arugula, and Truffle Oil

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Spaghetti Squash with Truffle Oil. Guess Who's Cooking. Low carb, vegan, gluten free, dairy free, soy free.

This “pasta” dish is so full of flavor that you won’t care that it’s spaghetti squash, not spaghetti! The truffle oil is optional, but really gives this dish a huge boost in rich, earthy flavor.

Truffle Spaghetti Squash with Green Beans, Arugula, and Truffle Oil

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This rich and flavorful pasta dish is so tasty that you will forget you're eating spaghetti squash, not spaghetti!

Ingredients

  • 1 Medium spaghetti squash
  • 1/2 to 1lb green beans (trimmed and cut into 1-inch pieces)
  • handful baby arugula
  • drizzle of extra virgin olive oil
  • garlic powder to taste
  • salt to taste

Optional

  • dash of truffle oil

Directions

Step 1
Preheat oven to 400 degrees F. Slice the spaghetti squash in half and remove the seeds and stringy flesh. Drizzle with olive oil, rub the oil over the inside and outside of the squash, and place face down on a baking sheet.
Step 2
Bake for 30-40 minutes, until squash is fork tender or flakes easily with a fork. Let cool.
Step 3
Bring a saucepan of water to a boil, then add green beans. Blanch for 2-3 minutes for thin beans and 4-5 minutes for thick beans. Drain.
Step 4
Once the squash is cool enough to handle, shred the flesh into strands with a fork. In a large bowl, combine the squash, green beans, and arugula. Drizzle with oil, and sprinkle with salt and garlic powder to taste.

Pan-Fried “Noodles” with Vegetable Stir Fry

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Pan-Fried "Noodles" with Vegetable Stir Fry

Pan-Fried “Noodles” with Vegetable Stir Fry

Print recipe
This recipe replaces unhealthy fried refined noodles with light pan-fried spaghetti squash. It's delicious!

Ingredients

  • 1 Medium spaghetti squash
  • olive oil
  • 1lb chicken, fish, or scallops (bite-sized pieces)
  • 1 egg white
  • 2 teaspoons corn starch
  • 1/2 teaspoon salt
  • 1 Medium yellow onion
  • 1/2lb snow peas
  • 1/2lb shiitake mushrooms
  • 1/4lb bean sprouts
  • 1 tablespoon Shaoxing rice wine (or substitute dry sherry)
  • 2 tablespoons low-sodium tamari
  • 1/4 teaspoon white pepper
  • peanut oil

Directions

Step 1
Preheat oven to 400 degrees F. Cut the spaghetti squash in half and remove the seeds. Brush with olive oil, then place face-down on a baking sheet. Bake for 30-40 minutes or until tender. Let cool.
Step 2
Meanwhile, whisk the egg white in a medium bowl, then add corn starch, salt, and protein of choice (chicken, fish, or scallops) and combine. Cover and refrigerate for about 20 minutes.
Step 3
Combine the Shaoxing rice wine, tamari, and black pepper, then set aside.
Step 4
Heat 2 tablespoons peanut oil in wok or large pan. Add the chicken, fish or scallops and stir fry for a few minutes until mostly cooked. Set aside in a dish, leaving excess oil in pan or letting oil pool in the dish and adding any remaining oil back to the wok.
Step 5
Add 1-2 tablespoons peanut oil to the pan, less if some oil remains from the previous step. Add the onion and cook for a few minutes, stirring occasionally, until it starts to become translucent. Add the mushrooms and cook until they are mostly soft, stirring occasionally. Add the snow peas and cook another 2-3 minutes, until they are bright green and no longer dull. Add the bean sprouts and cook 1 more minute.
Step 6
Add the chicken, fish, or scallops back to the wok, then add the sauce and combine. Set aside in another dish, then wipe out the pan.
Step 7
Once the spaghetti squash has cooled, use a fork or spoon to scoop out the flesh, which will resemble noodles.
Step 8
Heat the wok over medium heat, then add 2 tablespoons peanut oil. Add enough spaghetti squash to form a solid layer about 1/2 inch thick on the bottom of the pan. Once it starts to become golden brown on the bottom, flip the spaghetti squash and cook until the other side starts to turn golden brown. Repeat with remaining squash if necessary. Place the squash on a serving plate.
Step 9
Top the squash with the vegetable stir fry and serve.

Pan-Fried "Noodles" with Vegetable Stir Fry

Holiday Gingerbread Granola

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Give a healthier gift this year! This homemade granola is lower in sugar and added fat than most recipes. The gingerbread flavor and the colors, red cranberries and green pistachios, make this a festive treat. Substitute pumpkin puree for the applesauce for pumpkin gingerbread granola. One batch will fill about 2-3 standard size mason jars, which make a great gift! Recommended serving size is 1/4 cup. Try this granola over plain yogurt or with a little bit of milk or milk alternative.

If you need this recipe to be gluten-free, look for gluten-free oats.

Holiday Gingerbread Granola

Print recipe
Serves 18
Prep time 10 minutes
Cook time 30 minutes
Total time 40 minutes
This holiday granola has less added fat and sugar than most traditional recipes, and is made with whole, natural ingredients. The red cranberries and green pistachios make it a festive gift that would look beautiful in a decorated mason jar!

Ingredients

  • 2 cups old-fashioned rolled oats
  • 1/2 cup unsweetened coconut flakes
  • 1/2 cup slivered almonds
  • 1/2 cup organic unsweetened applesauce (or substitute with pumpkin puree)
  • 2 tablespoons virgin coconut oil, or other oil (melted)
  • 1 1/2 tablespoon molasses
  • 3 tablespoons maple syrup (or more to taste)
  • 1 1/2 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon salt
  • 1/2 cup dried cranberries
  • 1/2 cup shelled pistachios

Directions

Step 1
Preheat oven to 325° F.
Step 2
In a large bowl, combine oats, coconut flakes, and almonds. Sprinkle ginger, cinnamon, and salt in the bowl and toss.
Step 3
Over the oat mixture, pour coconut oil, applesauce, molasses, maple syrup, and vanilla, then stir to until oat mixture is well coated.
Step 4
Spread granola mixture evenly on a baking sheet and bake for about 30 minutes, stirring every 10 minutes and watching carefully and stirring every few minutes for the last 10 minutes to prevent burning. Remove from oven when granola is golden brown and almost completely dry.
Step 5
Let cool, then add pistachios and dried cranberries.

 

 

Rosemary Sesame Pecans

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Give a healthier gift this year! These savory roasted pecans are free of added sugar but full of flavor. Serving size is about 1/4 cup, so this recipe makes about 16 servings. Pack them into mason jars for festive and healthy holiday gifts!

Lightly adapted from this recipe.
Rosemary Sesame Pecans = Healthy homemade Christmas or holiday gift - low carb, dairy free, gluten free, sugar free. Guesswhoscooking.com

Rosemary Sesame Pecans

Print recipe
Serves 16
Prep time 5 minutes
Cook time 25 minutes
Total time 30 minutes
Meal type Appetizer, Snack
These savory roasted nuts make a healthy Christmas or holiday gift without all the added sugar of most holiday treats.

Ingredients

  • 2 egg whites
  • 1/4 cup sesame seeds
  • 1 tablespoon fresh rosemary (minced)
  • 1 1/2 teaspoon salt
  • 1lb pecan halves, raw (about 4 cups)

Directions

Step 1
Preheat oven to 300 degrees F. Line 2 baking sheets with parchment paper.
Step 2
Whisk egg whites in a large bowl.
Step 3
Mix sesame seeds, rosemary, and salt in a small bowl.
Step 4
Add pecans to egg whites and stir to combine well. Add sesame seed mix and stir to distribute evenly.
Step 5
Spread pecans evenly on the baking sheets in a single layer. Bake 20-25 minutes until coating is dry.

Rosemary Sesame Pecans = Healthy homemade Christmas or holiday gift - low carb, dairy free, gluten free, sugar free. Guesswhoscooking.com