Slow Swiss Chicken

• 6 chicken breasts, boneless and skinless
• 6 slices Swiss cheese
• 1 (10.75-ounce) can cream of chicken soup
• 1/4 cup milk
• 1 (6-ounce) package chicken stuffing mix
• 1/4 cup butter, melted

1. Spray a slow cooker with nonstick cooking spray.
2. Place the chicken breasts on the bottom of the slow cooker.
3. Cover the chicken with the slices of Swiss cheese.
4. In a small bowl, combine the cream of chicken soup and the milk.
5. Pour the soup mixture over the chicken and the cheese.
6. Sprinkle the stuffing mix over the mixture and then drizzle the melted butter over the top.
7. Cover and cook until the chicken breasts are tender and cooked through, about 4-6 hours on low or 2-3 hours on high.

Lobster and Potato Salad

•  1 1/2 lbs smaller yukon gold potatoes, scrubbed and quartered
• 1 1/2 lb lobster meat, diced into larger chunks
• zest of 1 lemon and the juice
• 3 tbsp fresh chopped tarragon
• 6-8 thin-sliced scallions 
• 1/2 cup diced celery
• 1/2 cup chopped red onion

The Vinaigrette:

• 3 tbsp good white wine or champagne vinegar
• 1/2 tbsp dijon mustard
• 1/2 tsp minced garlic
• 1 extra-large egg yolk (no white, room temperature)
• 2 tsp kosher salt
• 1 tsp fresh cracked pepper
• 1/2 cup EVOO
• 1/4 cup dry white wine
• 3 tbsp capers (drained)

1. Boil the potatoes until fork-tender and drain. 
2. Allow to sit at room temperature
3. While they're boiling, make the vinaigrette by whisking together the vinegar, mustard, garlic, egg yolk, salt, and pepper in a blender; reduce speed to low and slowly pour in the EVOO, finish by stirring in the wine and capers.
4. Place the potatoes in a very large bowl and toss with about half of the dressing
5. Toss in the chopped tarragon and capers
6. Add in the remaining dressing and finish with the lobster, tossing at the end
7. You can serve this warm or cold
8. If need be, you can use artificial crab meat, crab claws or even cubes of cooked salmon.

Air Fryer Potato Wedges

 Servings: 4 or 16 potato wedges

• 2 medium russet potatoes
• 1   tablespoon olive oil
•    teaspoon ground paprika
•    teaspoon parsley flakes
•    teaspoon chili powder
•    teaspoon sea salt
•  ? teaspoon ground black pepper

1. Preheat an air fryer to 400 degrees F 
2.  Cut each potato in half lengthwise. 
3. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. 
4. You will have 16 wedges. Gather the seasonings.
5.  Place potato wedges in a large bowl. 
6. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.
7.  Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes
8.  Flip wedges with tongs and cook for an additional 5 minutes. 
9. Remove to a plate. Repeat to cook the remaining wedges

Sunday Scalloped Potatoes

 Servings: 6

•  3 pounds russet potatoes, thinly sliced
•    onion, thinly sliced
•  9 tablespoons all-purpose flour, divided
•  6 tablespoons butter, cubed and divided
•  salt and ground black pepper to taste
•  3 cups whole milk, or as needed

1. Preheat the oven to 375 degrees F 
2. Grease a 9x13-inch baking dish.
3.  Spread about 1/3 of the potato slices into the bottom of the prepared baking dish. 
4. Top with about 1/3 of the onion slices. 
5. Sprinkle 3 tablespoons of flour over the potato and onion. 
6. Arrange 2 tablespoons of cubed butter on top of the flour. 
7. Season the entire layer with salt and pepper. 
8. Repeat layering twice more. 
9. Heat milk in a saucepan over medium-low heat until warm. 
10. Pour enough warm milk over the mixture in the
11.  baking dish so the liquid reaches the level of the final layer of potatoes. 
12. Bake in the preheated oven until the potatoes are tender, and the creamy sauce is bubbling, about 45 to 60 minutes, with a golden brown crust. 
13. The cream sauce may bubble up over the sides of the baking dish; place a baking sheet underneath to catch any drips.

 Per serving: 396 calories; total fat 16g ; saturated fat 10g ; cholesterol 43mg ; sodium 171mg ; total carbohydrate 55g ; 

Weight Loss Stew

 Under 400 calories per serving yet rich in nutrients, this stew is so good! 

• 4 cloves garlic, smashed and chopped
• 2 tbsp EVOO
• 1 medium to large chopped onion
• 1 block tofu (firmness to your preference), drained, do not press
• 8 oz mushrooms, quartered
• 1 large baking potato, skinned and cut into 1" pieces
• 4 celery ribs, cut into thin slices
• 14 oz canned diced tomatoes
• 1/2 cup lentils, rinsed
• Salt, Cumin, Pepper, and Smoked paprika to taste
• 2 cups of spinach or kale

1. In a large pot over medium heat, cook the garlic with the spices until fragrant, and the garlic has bloomed.
2. Add in the onion and cook a little longer.
3. Add in the mushrooms, baked potato, and celery
4. Add in the diced tomatoes and the lentils, and cover with water
5. Bring to a boil and simmer until the lentils are soft
6. Add in the cut-up tofu and warm up
7. Finally, add in the spinach and cook until just wilted

NOTE: if using kale, add the kale with the other vegetables as it takes longer to cook down

Cloud Bread Pizza

 This couldn't be more diabetic friendly if it had to be! The original recipe is for 2 and calls for shaping it round like a pizza, but I decided to go "lunch lady" and make it rectangular for more people.

• 12 egg whites (do NOT use the stuff in the carton!)
• 6 tsp of cornstarch or arrowroot
• Salt and Italian seasonings to taste

1. Preheat your oven to 350
2. Line a rectangular pan with sides with parchment paper and lightly spray the paper
3. Whisk the whites until almost stiff, and add in the cornstarch and whisk to very stiff peaks
4. Gently fold in the spices and salt, and spread out on the paper
5. Bake for 15 minutes until lightly golden brown
6. Prep your toppings while it bakes 
7. Remove from the oven just long enough to put toppings on and return to the oven to bake

TOPPINGS can be anything you like, but I wouldn't recommend a thin or watery pasta sauce.

Spinach Bake

•  10 oz fresh spinach, chopped
• 10 oz crumbled feta cheese
• 8 large eggs
• 1 cup heavy cream
• Salt & pepper to taste

1. Preheat oven to 350°F (175°C).
2. Sauté spinach until wilted and excess water evaporates; cool slightly.
3. In a bowl, whisk eggs and heavy cream.
4. Stir in spinach, feta, salt, and pepper.
5. Pour mixture into a greased pie dish.
6. Bake 35–40 minutes until set and golden on top.
7. Cool 5 minutes before slicing.

 6 servings

Calories: ~320 kcal  Protein: ~22g Carbs: ~4g

Spinach Souffle

•  1 package (10 oz) frozen chopped spinach, thawed and squeezed dry
• 3 large eggs, separated
• 1 cup milk
• 1 cup shredded cheese (such as Monterey Jack, Gruyère, or Parmesan)
• 3 tablespoons unsalted butter
• 3 tablespoons all-purpose flour
• 1/4 teaspoon nutmeg (optional)
• Salt and pepper to taste

1. Preheat the Oven: Preheat your oven to 350°F (175°C). 
2. Grease a 1.5-quart baking dish or soufflé dish with butter.
3. If using frozen spinach, ensure it is thoroughly thawed and squeezed dry to remove excess moisture. 

[If using fresh spinach, blanch it in boiling water until wilted, then drain and chop finely.]

1. In a saucepan, melt 3 tablespoons of butter over medium heat. 
2. Stir in 3 tablespoons of flour and cook for about 1 minute. 
3. Gradually whisk in 1 cup of milk, stirring constantly until the mixture thickens. 
4. Remove from heat and let it cool slightly.
5. In a large bowl, whisk the egg yolks and add the cooled milk mixture, spinach, and cheese. 
6. Season with salt, pepper, and nutmeg if using. 
7. Mix well.
8. In a separate bowl, beat the egg whites until stiff peaks form. 
9. Gently fold the beaten egg whites into the spinach mixture, being careful not to deflate the mixture.
10. Pour the mixture into the prepared baking dish. 
11. Bake in the preheated oven for 30-35 minutes, or until the soufflé is puffed and golden brown. 
12. Avoid opening the oven door during baking to prevent collapsing.
13. Once baked, serve immediately for the best texture and flavor. 
14. Enjoy your light and fluffy spinach soufflé!

Feel free to experiment with different cheeses like feta or cheddar for added flavor.

You can prepare the spinach mixture ahead of time and bake it just before serving.

Steak Salad

4 servings

For the Beef

•  1 lb lean flank steak or sirloin, thinly sliced against the grain (454 g)
•  1 tbsp low-sodium soy sauce (15 mL)
•  1 tbsp coconut aminos (15 mL)
•  1 tsp toasted sesame oil (5 mL)
•  2 cloves garlic, minced
•  1 tsp fresh grated ginger (5 g)
•  ½ tsp black pepper
• ½ tsp onion powder

Toss sliced beef with soy sauce, coconut aminos, sesame oil, garlic, ginger, onion powder, and pepper. Let sit for 15–20 minutes while prepping vegetables.

Heat a skillet or griddle over medium-high heat.

Lightly spray with avocado oil spray and cook beef for 3–5 minutes until browned and just cooked through-don’t overcook — you want it tender.

For the Salad

•  5 oz spring mix or chopped romaine (142 g)
• 2 cups shredded cabbage mix (140 g)
•  1 cup cucumber, thinly sliced (120 g)
•  1 cup shredded carrots (110 g)
•  1 red bell pepper, thinly sliced (150 g)
•  3 green onions, sliced
•  ¼ cup fresh cilantro, chopped (optional)
• 1 tbsp sesame seeds (9 g)

In a large bowl or platter, layer greens, cabbage, cucumber, carrots, peppers, and green onions.

Sesame Ginger Dressing

•  3 tbsp rice vinegar (45 mL)
• 1 tbsp low-sodium soy sauce (15 mL)
• 1 tbsp coconut aminos (15 mL)
• 1 tsp toasted sesame oil (5 mL)
•  1 tbsp olive oil (15 mL)
•  1 tsp Dijon mustard
•  1–2 tsp monk fruit sweetener or preferred sweetener
•  1 tsp fresh grated ginger (5 g)
•  1 garlic clove, minced
•  Pinch red pepper flakes (optional)

Whisk together all dressing ingredients in a small bowl or shake in a mason jar until smooth.

Top with warm beef, drizzle with dressing, and sprinkle with sesame seeds and cilantro if using.

Calories: 265

Protein: 31g

Total Carbs: 10g

Celery Stuff

 Cream Cheese and Pineapple Stuffed Celery

• 1 – 8 ounce package of cream cheese, softened
• Celery stalks, washed, dried and cut into 3 inch pieces
• 1- 8 ounce can of crushed pineapple, drained
• 1 – 8 ounce can of pineapple chunks, drained and diced in smaller pieces

1. Cut off a small slice on each end of the celery stalks and discard. 
2. Wash and dry the celery if not pre-washed. 
3. Combine the cream cheese with the drained crushed pineapple. 
4. Mix thoroughly. 
5. Fold in the drained diced pineapple.
6. Over-stuff each stalk with the cream cheese mixture. 
7. If possible, refrigerate for at least one hour, although this also can be served immediately.

Buffalo Chicken Celery Sticks

• 2 cups shredded chicken (you can use leftover chicken, rotisserie chicken or canned)
• 1/4 cup mayonnaise
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 3 tablespoons buffalo wing sauce
• 6 celery stalks cut in half (12 total)
• chopped chives for garnish

1. Mix the chicken, mayonnaise, garlic powder, salt, pepper and buffalo wing sauce together in a bowl.
2. Fill each celery stalk with the chicken filling and garnish with chopped chives.

Mediterranean Stuffed Celery Sticks

• 12 Pre-Cut Celery Sticks
• ½ cup Hummus
• 1 plum tomato diced
• ¼ cup cucumber diced
• ⅓ cup kalamata olives
• 3 tablespoons feta cheese

1. Place the pre-cut celery stick son a platter. 
2. Scoop the hummus into a ziplock bag. 
3. Cut the corner of the baggy, and pipe hummus on to each celery stick.
4. Sprinkle the diced tomatoes, cucumber and kalamata olives on top of each celery stick. 
5. Sprinkle the feta on top, enjoy immediately or refrigerate and serve when guest arrive.

Bacon cranberry walnut stuffed celery

• 1/2 pound bacon, cooked crisp, drained, and crumbled
• 8 ounces reduced-fat cream cheese, softened
• 1/2 cup glazed walnuts, chopped
• 1/2 cup Craisins, chopped
• 2 green onions, finely chopped
• 2 tablespoons heavy cream
• 1 teaspoon garlic powder
• 12 stalks celery, cleaned and cut into portions

1. Cook bacon (crispy) and drain on paper towels.
2. Chop walnuts, Craisins, and green onion.
3. In a small bowl, combine cream cheese, walnuts, Craisins, green onion, heavy cream, and garlic powder. Stir until mixed well.
4. Fold in the crispy bacon. 
5. Refrigerate for 30-60 minutes to combine the flavors.

Stuffed Celery Sticks With Bacon And Scallion Cream Cheese

• ¼ pound (about 4 slices) bacon
• 8 ounces cream cheese, at room temperature
• 1 tablespoon Dijon mustard
• 4 scallions (white and green parts), finely chopped
• 2 teaspoons finely grated lemon zest
• 1 celery bunch, cut into 3-inch logs
• ⅓ cup celery leaves, chopped, for garnish
• 2 teaspoons Espelette pepper

1. Position the rack in the center of the oven and preheat the oven to 400°. 
2. On a foil-lined rimmed baking sheet, arrange the bacon slices and bake, turning once, until crisp and browned, 15 to 18 minutes. 
3. Remove from the heat, reserving the rendered fat and allowing to cool. 
4. Once the bacon is cool enough to handle, finely chop it and set aside.
5. In a stand mixer, combine the cream cheese, Dijon mustard, scallions, lemon zest, bacon and rendered bacon fat. 
6. Mix on medium speed until thoroughly combined.
7. Fill ¾ of each celery log with the cream cheese mixture. 
8. Garnish with the celery leaves and a pinch of Espelette pepper and serve.

Cream Cheese and Bacon

• 3 stalks celery
• 4 oz cream cheese, softened
• 1 tsp heavy cream
• 3 tbsp bacon pieces

Goat Cheese and Pimentos

• 3 stalks celery
• 4 oz goat cheese, softened
• 3 tbsp diced pimentos

Almond Butter and Sunflower Seeds

• 3 stalks celery
• 1/4 cup almond butter
• 2 tbsp sunflower seeds

Crab-Stuffed Celery Logs

• 4 celery ribs (medium 8-in)
• 1/4 cup crab meat
• 1 tablespoon red onion
• 2 teaspoons mayonnaise
• 1/2 teaspoon lemon juice
• 1/4 teaspoon paprika 

1. Trim the celery rib ends. 
2. Drain and flake the crab meat. 
3. Mince the onion.
4. In a small bowl combine the crab meat, onion, mayonnaise and lemon juice.
5. Fill each celery rib with 1 tablespoon of the crab mixture.
6. Cut each celery rib into 3 pieces.
7. Sprinkle crab-stuffed celery pieces with paprika before serving.

Succotash

•  2 tablespoons olive oil
• ½ white onion, minced
• 4 cups corn (fresh or frozen)
• 2 cups lima beans (fresh or frozen)
• 1 red bell pepper, finely diced
• 1 pint cherry tomatoes, halved
• 1 teaspoon garlic powder
• ½ teaspoon smoked paprika
• ½ teaspoon ground sage
• 1 ¼ teaspoon kosher salt, plus more to taste
• Fresh ground black pepper
• 1 tablespoon salted butter (or olive oil)
• 2 tablespoons minced fresh parsley (optional)

1. Heat olive oil in a large skillet over medium-high heat. 
2. Add the onion and cook for 2 minutes until translucent.
3. Add corn, lima beans, red pepper, tomatoes, garlic powder, smoked paprika, sage, salt, and black pepper. Cook, stirring occasionally, until vegetables are tender, about 5–6 minutes.
4. Stir in butter and parsley (if using) and cook 1 more minute until melted. 
5. Taste and adjust seasoning. Serve warm.
6. Southern-Style Variation
7. Add 6 slices of cooked, crumbled bacon and sauté vegetables in the bacon drippings for a smoky flavor.
8. Include 1–2 tablespoons apple cider vinegar for tanginess.
9. Optional: add okra, zucchini, or green beans for extra texture and color.

Can be served warm or at room temperature.

The Original Waldorf Salad

•  1 medium ripe apple
• 1 stalk celery, chopped
• ¼ cup mayonnaise
• Salt and pepper
• 2 cups lettuce, torn into bite-size pieces

1. Peel apple and cut into halves. 
2. Remove core and slice halves ¼-inch thick. 
3. Reserve 4 slices. 
4. Cut remaining slices into thin strips.
5. In a medium bowl, mix celery, mayonnaise and apple strips; season with salt and pepper to taste. 
6. Arrange on lettuce and top with apple slices.
7. Later versions of the salad commonly added chopped walnuts. 
8. If you'd like, toss ¼ cup of them in with the celery and apple.

Low Carb Greek-Style Cheesy Zucchini Bake

• 2 medium zucchini, cut into rounds, salted and patted
• 2 medium yellow squash, cut into rounds, salted and patted
• 1/4 cup breadcrumbs, or almond flour
• 3 scallions, chopped
• 3 tbs fresh dill, chopped
• 5 oz feta cheese, crumbled
• 1½ cups (170 g) shredded mozzarella cheese, divided
• 1/2 cup (50 g) shredded parmesan cheese
• salt and pepper, to taste

1. Preheat oven to 350℉. Sprinkle the bottom of a 9×13 inch baking dish with breadcrumbs or almond flour.
2. In a 9×13 inch baking dish, toss together zucchini, yellow squash, scallions, dill, feta, 1 cup mozzarella, parmesan, salt and pepper. 
3. Evenly spread this out in the dish and bake for 40-45 minutes. 
4. Remove from the oven and top with the remaining shredded cheese and bake for another few minutes or until melted.

Very Simple Appetizers

 Parmesan Crisps 

• You want to use FRESH grated parmesan cheese
• Using a tablespoon, place 1 rounded tablespoon on parchment paper on a tray for as many as you want.
• Bake at 350 for 6 minutes
• Cool on the tray and peel off
• Serve on a plate.

Flavored Bagged Popcorn

• 1 bag popping corn, popped and slightly cooled
• 4 tbsp melted butter
• 1/2 cup ground parmesan cheese
• 1/2 tsp smoked paprika (or seasoning of choice) 
• 2 tsp sea salt
• Pour the butter over the popcorn followed immdiately by the cheese and seasonings.
• Toss and serve!

Egg White Protein Scramble for three

• 2 cups egg whites
• 3 whole eggs
• 6 oz turkey sausage
• 1 handful spinach, chopped
• 1/2 cup low-fat shredded cheese
• 1/2 tbsp avocado oil

Cook everything together in one skillet.

ADDITIONS can include anything you like!

Cheesy Chicken & Summer Squash Skillet

• 1/2 lb summer squash, cubed
• 1/2kb zucchini, cubed
• 1 lb chicken breast, cubed
• 1 cup cheddar cheese
• 1 tbsp olive oil
• 2 smashed garlic
• 1 medium onion thinly sliced
• salt, pepper, and Italian seasoning to taste

1. Dice the chicken breast into 1-inch pieces. 
2. Season with salt, pepper, and Italian seasoning.
3. Heat olive oil in a large skillet over medium-high heat. 
4. Add chicken and cook until browned and cooked through (about 8-10 minutes).
5. While the chicken cooks, dice the summer squash and zucchini. 
6. Mince the garlic and slice the onion.
7. Add onion and garlic to the skillet with the chicken and cook for 2-3 minutes until softened.
8. Add the diced summer squash and zucchini to the skillet. 
9. Cook for 5-7 minutes, or until tender-crisp.
10. Reduce heat to low. 
11. Sprinkle cheddar cheese evenly over the chicken and vegetables. 
12. Cover and cook until cheese is melted (about 2-3 minutes).
13. Serve immediately.

Shrimp Fajita Wraps

for four (1 per person you can double or triple!)

• 12 medium shrimp, precooked, deveined and defrosted
• 2 cups peppers and onions frozen
• 4 large low-carb wraps
• 1 tbsp olive oil
• fajita seasoning
• lime juice
• sour cream (optional)

1. Heat 1 tbsp olive oil in a large skillet over medium-high heat.
2. Add frozen peppers and onions to the skillet and cook for 8-10 minutes, stirring occasionally, until softened.
3. Add shrimp and fajita seasoning to the skillet. 
4. Cook for 5-7 minutes, or until shrimp is pink and cooked through.
5. Squeeze lime juice over the shrimp and vegetables.
6. Warm low-carb wraps according to package directions.
7. Fill each wrap with the shrimp and vegetable mixture. 
8. Top with sour cream and avocado, if desired.

Pumpkin Roll variation

Cake Ingredients

• 3 eggs
• 1 cup sugar
• 1 cup pumpkin
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• 3/4 cups flour
• 1 teaspoon salt
• Dash of allspice

Filling Ingredients

• 1 cup powdered sugar
• 1 8-ounce cream cheese
• 2 tablespoons butter
• 1 teaspoon vanilla

1. Preheat oven to 375 °F.
2.  Grease and flour one 10x15 inch jelly roll pan. 
3. Place a greased and floured piece of parchment paper inside jelly roll pan. 
4. Be sure to leave enough parchment paper to cover edges of pan.
5. In a mixing bowl, blend together the eggs, sugar, cinnamon, and pumpkin.
6. In a seperate bowl, mix together flour and baking soda.
7. Add dry ingredients to pumpkin mixture and blend until smooth.
8. Evenly spread the mixture over the prepared jelly roll pan.
9. Bake 15 minutes in a preheated oven.
10. Remove from oven and allow to cool enough to handle (around five minutes).

Cooling and prepping

1. While the cake is cooling in pan, lay cotton tea towel on counter and sprinkle powdered sugar over top of the towel. 
2. Turn cake over so that cake falls on the sugared towel. 
3. Cool five additional minutes. Remove parchment paper and roll cake up into the tea towel and chill.
4. Prepare filling by blending together the butter, cream cheese, powdered sugar, and vanilla.
5. When cake is completely cooled, unroll and spread with cream cheese filling. Roll up again without towel.
6. Wrap with plastic wrap and refrigerate until ready to serve.
7. When ready to serve, sprinkle the top of the roll with powdered sugar and slice into 8-10 servings.

Pumpkin Pie Dump Cake

• 1 (14.5 ounce) can pure pumpkin puree
• 1 (12 ounce) can evaporated milk
• 3 large eggs
• 1 cup white sugar
• 1 teaspoon ground cinnamon
• 1 (15 ounce) package spice cake mix
• 1 cup butter, melted

1. Preheat the oven to 350 degrees F 
2. Lightly grease the sides of a 9x13-inch baking dish with cooking spray.
3. Add pumpkin puree, evaporated mik, eggs, sugar, and cinnamon to a large mixing bowl and whisk to combine. 
4. Mixture should be runny.
5. Pour the mixture into the prepared baking dish. 
6. Carefully sprinkle an even layer of cake mix on top of pumpkin mixture. 
7. Pour melted butter evenly over cake mix.
8. Bake in the preheated oven until only a slight jiggle remains at the center of the cake, 50 to 60 minutes. Allow the cake to cool at least 1 hour to set. 
9. Serve or refrigerate until ready to serve.

Easy Pumpkin dessert

• 1 15 oz can pumpkin
• 1 c sugar
• fall spices and salt
• beat 2 minutes to aerate
• 2 eggs, separated (whites from yolks)
• 1 cup dry bread crumbs, panko or plain regular just not seasoned)
• 2 cups milk

1. Put the yolks into the pumkin mixture and mix together well
2. Add in the bread crumbs
3. Add in milk
4. Whip whites but not to stiff peaks, just until all the goo is gone
5. Fold into the pumpkin mixture
6. Pour into an UNGREASED pan
7. bake 40-45 minutes

It comes out like a custard