Many will celebrate Good Friday with fasting. The common practice for some is two small snacks and one meal some with meat and some without. Below are several menu tips for light healthy snacks and meals. If you do not observe Good Friday enjoy the tips for anytime you need a healthy snack day or you are fasting. Everyone have a great blessed Easter weekend.
Heavenly Pasta– meat can be removed
one dozen large eggs
1/3 cup sugar free mayonnaise or Heavenly Ranch Dressing
2 tablespoons chopped canned chipolte chilies in adobe sauce
1 tablespoon hot mustard
2 green onions, finely chopped
1 teaspoon fresh lime juice
salt and pepper to taste
chopped fresh cilantro
Add a little Stevia for sweet and spicy taste
Place eggs in single layer in a large pan. Cover eggs with water. Bring to a hard boil. Remove eggs from heat. Cover and let stand 15 minutes. Run cold water over eggs. Cool and peel eggs.
Cut eggs in half lengthwise. Remove yolks and place in bowl with mayonnaise or ranch, chiles, mustard, onion, lime juice, salt and pepper to taste. Mix well. Spoon mixture into egg-white halves. Garnish with a sprinkle of cayenne pepper or chopped cilantro.
- 1/4 cup Stevia
- 1 tbsp of cinnamon
- 1/4 cup raw organic honey
- 3 tablespoons spicy mustard
- 1 tablespoon apple cider vinegar
- salt and pepper to taste
- 2 tbsp of water
- 1/4 cup gold rum (such as Bacardi Gold®) P4
- Combine Stevia, cinnamon, rum, honey, mustard, and apple cider vinegar in a large saucepan over medium heat. Bring to a boil, and reduce heat to low. Simmer, stirring constantly, until stevia has melted and the glaze has thickened, about 8 minutes. Season to taste with salt and pepper.
Cauliflower “Cheese” Bites
Nutritional yeast is a great source of protein. Read more on the importance of Nutritional Yeast in every diet here. I think it has a cheesy flavor and I love adding to soups and sprinkling over vegetables, especially green beans. I have been experimenting with other vegetables and here is one that was a hit in our home. I like to make them a bit more golden brown than most, so bake according to taste.
1 large head cauliflower, chopped to florets
1 lemon, juiced
2 cloves garlic, minced
1 Tbsp. extra virgin olive oil
1 tsp. pink salt
1/4-1/2 tsp. fresh black pepper
2 Tbsp. nutritional yeast
Place cauliflower in a bowl and toss with rest of ingredients until mixed well. Spread out on a baking tray. Bake at 400 degrees for 30-40 minutes, until golden brown.
Walnut Brussels Sprouts
1 lb. Brussels sprouts
2 tbsp. coconut oil
1/4 c. onion, chopped
2 cloves fresh garlic
1 tbsp. lemon juice
2 tsp. dried LCM signature
1/4 cup walnuts chopped
1/2 tsp. Sea Salt
2 Tbsp. Nutritional Yeast
Trim stems off Brussels sprouts. Slice to likeness – in half or quarters. In a medium fry pan, melt coconut oil over medium heat. Add onion and saute until onion begins to look translucent. Add garlic and saute another minute, stirring constantly. Add Brussels sprouts and walnuts. Drizzle the lemon juice over the sprouts and walnuts. Sprinkle with seasonings and Nutritional Yeast. Saute, stirring often, until done to your likeness or the Brussels sprouts start to brown slightly.
Read more on Nutritional Yeast
Stuffing/Dressing with Gluten/Wheat Free Bread
Many American’s are going wheat and gluten free. The most readily available brand is Food for Life. One of my favorites is the Paleo Bread from Julian Bakery. Some Whole Food stores carry Julian Bakery breads in their freezer section.
5 cups cubed Gluten/Wheat Free bread
1 c. chopped onion
2 Tbsp. Coconut oil
3/4 c. chopped celery
2 1/2 tsp. dried sage
1 1/2 tsp. dried rosemary (optional)
1/2 tsp. dried thyme
1 Tbsp. Signature Blend Spice
1 c dried cranberries (optional)
1/3 c. minced fresh parsley
finely chopped turkey giblets
3/4 c. turkey stock
4 Tbsp. butter, melted
In a large skillet, cook the onions in oil over medium heat, stirring until lightly browned. Add the giblets, celery, sage, rosemary, and thyme; cook, for 2 minutes while stirring occasionally. Spread the bread cubes in a single layer on a large baking sheet. Bake for 5 to 7 minutes at 350, or until lightly toasted. Transfer toasted bread cubes to a large bowl. Pour giblet mixture over bread in bowl. Mix in chopped apples, parsley, and liver. Drizzle with turkey stock and melted butter, and mix lightly. Spoon into turkey to loosely fill.
Green Beans & Almonds
Green beans, like all legumes, are high in protein and fiber and low in fat. Green beans are a rich source of fiber which helps lower cholesterol. Studies have shown that the high fiber contained in beans prevents blood sugar levels form rising too rapidly after a meal. This makes beans an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia.
3 pounds green beans, trimmed
1/2 c. skin on sliced almonds
3 Tbsp. unsalted butter
5 Tbsp extra-virgin olive oil
2 large onions, sliced thin
2 Tbsp chopped fresh thyme leaves
1 tsp. nutmeg
Pink salt & black pepper
Fill a skillet with water, adding enough to be just shy of the rim of the pan by about 1 inch. Bring up to boil and add green beans. Cook for about 5 minutes, the beans should still be crisp. Drain the beans and set aside.
In skillet, add almonds to toast – stirring every now and then until golden, about 3 to 5 minutes. Remove the almonds from the skillet and set aside. Place butter and olive oil in skillet and heat until the butter has melted. Add the onions, season with salt and pepper, and cook stirring frequently until the onions caramelize, about 15 minutes. Add the thyme and nutmeg, and cook for another 5 minutes. Add in green beans and almonds, and stir well to combine. Season with additional salt and pepper, to taste if desired.
Here is another tip for the Holiday Planning Guide. Be prepared before going to a holiday party. Enjoy a small snack of nuts, protein shake, string cheese or a few whole grain crackers before you go to your party. This will mean you’re arriving at the party satisfied already, not starving. The holiday buffet has so many food and drink options that if you go in hungry, you’re sure to go overboard.
Here are some holiday side dishes to enjoy guilt free!!
Green Bean Caesar
2 cans green beans
2 Tbsp. extra virgin olive oil
1 Tbsp. vinegar
1 Tbsp. dried mined onion
1 Tbsp. chopped garlic
1/4 tsp. salt
1/8 tsp. pepper
2 Tbsp. dry sprouted bread crumbs
3 Tbsp. grated Parmesan cheese
1 Tbsp. butter, melted
Toss the main ingredients and pour into a greased 9 x 13 pan. Combine topping ingredients and pour over the bean mixture. Bake at 350º for 30-40 minutes.
1 head cauliflower — cut into florets
1/2 cup water
1/3 cup whole whipping cream or coconut milk
3/4 tsp. sea salt
1/4 tsp. white pepper
1/8 tsp. garlic powder
1/8 tsp. onion powder
Divide a head of cauliflower into florets that are all roughly the same size.
Steam cauliflower pieces over boiling water (15 to 20 minutes), or until the cauliflower is tender. Drain the cauliflower and toss it in a bowl of ice water to bring the cooking process to a screeching halt.
When the cauliflower has cooled, put the florets in a food processor along with 1/2 cup of water. Puree the cauliflower on high speed until smooth, but with some very small pieces of cauliflower remaining in the mix for just a bit of texture. Pour all of the pureed cauliflower into a medium sauce pan. Add the cream, salt, white pepper, garlic powder and onion powder to the cauliflower and stir. Set the saucepan over medium heat and cook, stirring often, for 5 to 10 minutes, or until thick.
Spinach Artichoke Casserole
1 lb mushrooms, sliced
1/3 c. chicken broth
1 Tbsp. Almond or coconut flour
1/2 c. coconut milk
4 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry
2 cans (14-1/2 ounces each) diced tomatoes, drained
2 cans (14 ounces each) water-packed artichoke hearts, rinsed, drained and thinly sliced
1 c.sour cream
1/2 c. Greek yogurt
3 Tbsp. lemon juice
1/2 tsp. garlic powder
1/4 tsp. sea salt
1/4 tsp. pepper
In a large skillet, cook mushrooms and broth over medium heat until tender, about 3 minutes. Remove mushrooms with a slotted spoon and set aside.
Whisk flour and milk until smooth; add to skillet. Bring to a boil; cook and stir for 2 minutes. Remove from the heat; stir in spinach, tomatoes and mushrooms.
Place half of the artichoke in an ungreased 13-in. x 9-in. baking dish. Top with half of the spinach mixture. Repeat layers. Combine sour cream, Freek yogurt, lemon juice, garlic powder, salt and pepper; dollop over casserole. Bake, uncovered, at 350° for 25-30 minutes or until bubbly.
Broccoli au Gratin
16 oz. broccoli, cooked and drained
3/4 c. half & half
2 cloves garlic, minced
2 Tbsp. butter
salt and pepper
1/4 tsp. oregano
1/4 tsp. thyme
3/4 c. shredded cheese
Arrange broccoli in a single layer in 8 x 8 pan. Pour half & half over the top, covering all the pieces. Mix remaining ingredients except cheese and scatter over the broccoli. Bake at 400º for 30 minutes. Sprinkle cheese over top and bake for 5 more minutes.
Grilled Corn on the Cob
1 stick butter
1/4 c. grated Parmesan cheese
1/4 c. mayonnaise
1 Tbsp. Dried minced onion
1/4 tsp. garlic powder
1/4 tsp. pepper
8 ears of corn
Beat all the ingredient (less corn) in a mixing bowl until light and creamy. Chill the mixture for 1 hour. Spread the mixture onto the corn and wrap individually in heavy-duty foil. Grill for about 20 minutes, turning frequently.
More side dishes
Tomorrow I will share some dessert and healthy wheat free bread options.