Grilled Ginger Cauliflower Steaks with Tahini Sauce

Grilled Ginger Cauliflower Steaks with Tahini Sauce
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Grilled Ginger Cauliflower Steaks with Tahini Sauce
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Servings
4
Servings
4
Ingredients
  • 1 large cauliflower head
  • 1/2 tsp garlic poder
  • 1/2 tsp onion powder
  • 1/2 tsp ground ginger
  • Tahini Sauce
  • 3 tbs Tahini
  • 2 tbs coconut aminos
  • 1/2-1 tsp chili paste
  • 1 tbs black sesame seeds to top with
Servings:
Units:
Ingredients
  • 1 large cauliflower head
  • 1/2 tsp garlic poder
  • 1/2 tsp onion powder
  • 1/2 tsp ground ginger
  • Tahini Sauce
  • 3 tbs Tahini
  • 2 tbs coconut aminos
  • 1/2-1 tsp chili paste
  • 1 tbs black sesame seeds to top with
Servings:
Units:
Instructions
  1. Trim the outer leaves and soft stems off the cauliflower. Then cut 4, ½ inch thick, slices of the cauliflower head, lengthwise.
  2. Rub the cut steaks with the garlic, onion, and ginger (use more if necessary).
  3. Heat a large greased grill pan (you can also use a normal grill or any grill you have!) over high heat.
  4. Once hot, place the steaks on the grill and grill for 8 minutes. Flip them and grill for about another 8 minutes.
  5. To make the sauce, mix together the tahini, coconut aminos, and chili paste.
  6. To serve, plate the cauliflower steaks, drizzle on the tahini sauce, and top with black sesame seeds!
Recipe Notes

Nutrition Facts
Grilled Ginger Cauliflower Steaks with Tahini Sauce
Amount Per Serving
Calories 157 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Sodium 349mg 15%
Total Carbohydrates 18g 6%
Sugars 8g
Protein 7g 14%
* Percent Daily Values are based on a 2000 calorie diet.

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Reduced Sugar Pumpkin Spice Muffins

Reduced Sugar Pumpkin Spice Muffins
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Reduced Sugar Pumpkin Spice Muffins
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Servings Prep Time Cook Time
12 10 15
Servings Prep Time
12 10
Cook Time
15
Ingredients
  • 1 cups all-purpose flour
  • 1/2 cup whole wheat pastry flour (or whole wheat flour)
  • 2 tsp Baking powder
  • 1 tsp pumpkin pie spice
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 cup 100% pure pumpkin (NOT pumpkin pie filling!)
  • 1 small ripe banana mashed
  • 2/3 cup splenda
  • 1/3 cup lite coconut milk
  • 1 egg lightly beaten
  • 2 tbs canola oil
  • 1/4 cup walnut pieces
Servings:
Units:
Ingredients
  • 1 cups all-purpose flour
  • 1/2 cup whole wheat pastry flour (or whole wheat flour)
  • 2 tsp Baking powder
  • 1 tsp pumpkin pie spice
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 cup 100% pure pumpkin (NOT pumpkin pie filling!)
  • 1 small ripe banana mashed
  • 2/3 cup splenda
  • 1/3 cup lite coconut milk
  • 1 egg lightly beaten
  • 2 tbs canola oil
  • 1/4 cup walnut pieces
Servings:
Units:
Instructions
  1. Preheat oven to 350 degrees F. Grease a 12 cup muffin tin, or use paper liners
  2. In a large bowl stir together all-purpose flour, whole wheat flour, baking powder, pumpkin pie spice, baking soda, and salt. Make a well in the center of the flour mixture; set aside.
  3. In a medium bowl combine pumpkin, mashed banana, Splenda, coconut milk, egg, and oil. Add pumpkin mixture all at once to flour mixture; stir just until moistened (batter should be lumpy). Spoon batter into prepared muffin pan. Sprinkle with walnuts.
  4. Bake for 15 to 20 minutes or until a toothpick inserted near center comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool completely on wire rack. Makes 12 servings
Recipe Notes

Nutrition Facts
Reduced Sugar Pumpkin Spice Muffins
Amount Per Serving
Calories 116 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 163mg 7%
Total Carbohydrates 15g 5%
Dietary Fiber 2g 8%
Sugars 2g
Protein 3g 6%
* Percent Daily Values are based on a 2000 calorie diet.

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Protein Pumpkin Spice Muffins

Protein Pumpkin Spice Muffins
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Protein Pumpkin Spice Muffins
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Servings Prep Time Cook Time
12muffins 10 15-17minutes
Servings Prep Time
12muffins 10
Cook Time
15-17minutes
Ingredients
  • 1 cups 100% pure pumpkin
  • 3/4 cup egg whites
  • 1/2 cup fat-free plain Greek yogurt
  • 3/4 cup Oats
  • 2 scoops Quest Vanilla protein powder
  • 1/2 cup sugar substitute
  • 1 tsp pumpkin spice
  • 1 tsp Baking powder
  • 1 tsp baking soda
  • 1/4 cup fat free plain Greek yogurt (for topping)
Servings: muffins
Units:
Ingredients
  • 1 cups 100% pure pumpkin
  • 3/4 cup egg whites
  • 1/2 cup fat-free plain Greek yogurt
  • 3/4 cup Oats
  • 2 scoops Quest Vanilla protein powder
  • 1/2 cup sugar substitute
  • 1 tsp pumpkin spice
  • 1 tsp Baking powder
  • 1 tsp baking soda
  • 1/4 cup fat free plain Greek yogurt (for topping)
Servings: muffins
Units:
Instructions
  1. Preheat oven to 350°. Spray muffin tray with cooking spray.
  2. Blend all ingredients together until smooth and divide evenly among the 12 muffins cups
  3. Bake until you can insert a fork and remove it without anything sticking, about 15-17 minutes.
  4. Top muffins with Greek yogurt.
Recipe Notes

Optional: add 1/8 tsp vanilla and 1 tbs sugar substitute to the 1/4 cup greek yogurt for the topping.  Garnish muffin with 1 pecan or walnut piece.

 

Nutrition Facts
Protein Pumpkin Spice Muffins
Amount Per Serving
Calories 56 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 163mg 7%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 1g
Protein 7g 14%
* Percent Daily Values are based on a 2000 calorie diet.

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One Pot Pasta with Spinach and Tomatoes

One Pot Pasta with Spinach and Tomatoes
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One Pot Pasta with Spinach and Tomatoes
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Servings Cook Time
6 25minutes
Servings
6
Cook Time
25minutes
Ingredients
  • 1 tbs olive oil
  • 1 cup Onion chopped
  • 6 cloves Garlic Powder finely chopped
  • 1 (14.5oz) can petite diced tomatoes undrained
  • 1 1/2 cups chicken or vegetable stock
  • 1/2 tsp dried oregano
  • 8 oz whole grain spaghetti or linguine
  • 1/2 tsp salt
  • 10 oz fresh baby spinach
  • 1/4 cup Parmesan cheese grated
Servings:
Units:
Ingredients
  • 1 tbs olive oil
  • 1 cup Onion chopped
  • 6 cloves Garlic Powder finely chopped
  • 1 (14.5oz) can petite diced tomatoes undrained
  • 1 1/2 cups chicken or vegetable stock
  • 1/2 tsp dried oregano
  • 8 oz whole grain spaghetti or linguine
  • 1/2 tsp salt
  • 10 oz fresh baby spinach
  • 1/4 cup Parmesan cheese grated
Servings:
Units:
Instructions
  1. Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
  2. Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
  3. Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Stir to submerge noodles in liquid.
  4. Cover, reduce heat to medium-low, and cook 7 minutes or until pasta is almost done.
  5. Uncover; stir in salt. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 minutes. Sprinkle with cheese.
Recipe Notes
  • Use fresh grape tomatoes instead, and add fresh herbs.
  • Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
  • Try adding chicken, shrimp, salmon, ground beef, or ground turkey for a heartier dish.

Nutrition Facts
One Pot Pasta with Spinach and Tomatoes
Amount Per Serving
Calories 206 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 555mg 23%
Total Carbohydrates 36g 12%
Dietary Fiber 7g 28%
Sugars 5g
Protein 10g 20%
* Percent Daily Values are based on a 2000 calorie diet.

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Chocolate Peanut Butter Protein Cupcakes

Chocolate Peanut Butter Protein Cupcakes
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Chocolate Peanut Butter Protein Cupcakes
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Servings
8
Servings
8
Ingredients
  • 1/2 cup whey protein
  • 1/2 cup oat flour
  • 1/4 cup unsweetened cocoa powder
  • 1 tsp Baking powder
  • 3/4 cup fat-free plain Greek yogurt
  • 1 large egg
  • 1 egg white
  • 1/4 cup unsweetened almond milk
  • 1/3 cup Splenda or Stevia
  • 1/3 cup natural peanut butter
Servings:
Units:
Ingredients
  • 1/2 cup whey protein
  • 1/2 cup oat flour
  • 1/4 cup unsweetened cocoa powder
  • 1 tsp Baking powder
  • 3/4 cup fat-free plain Greek yogurt
  • 1 large egg
  • 1 egg white
  • 1/4 cup unsweetened almond milk
  • 1/3 cup Splenda or Stevia
  • 1/3 cup natural peanut butter
Servings:
Units:
Instructions
  1. Preheat the oven to 350F (180C).
  2. Combine all the ingredients except the peanut butter in a food processor.
  3. Divide the mixture between nine cups in a cupcake tin. Then pop a teaspoon of peanut butter in each and push it down so it is submerged.
  4. Bake the cupcakes for around 10-15 minutes until they're cooked through. They're best eaten fresh from the oven. If you have any leftovers, microwave them later to re-melt the peanut butter center.
Recipe Notes

No need to run out to the market for oat flour! The oat flour can be made by blending up oats in a food processor. It can also be substituted for brown rice flour or almond flour in other recipes.

Nutrition Facts
Chocolate Peanut Butter Protein Cupcakes
Amount Per Serving
Calories 134 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Total Carbohydrates 8g 3%
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.

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