Zucchini Cakes with Salmon


for the zucchini cakes

  • 1 medium zucchini shredded
  • 1 tbs almond flour
  • 1 egg yolk
  • ¼ cup shredded Parmesan
  • 1 tbs heavy cream
  • salt and pepper

for the scrambled eggs

  • 3 eggs
  • 1 tbs heavy cream
  • 1 tsp fresh chives snipped
  • salt and pepper

for the garnish

  • 2 slices smoked salmon
  • fresh chives



  1. Shred the zucchini then use a paper towel to squeeze out any excess liquid.
  2. Make the zucchini cake mixture by combining all ingredients in a bowl.
  3. Prepare the scrambled eggs by combining all ingredients in a separate bowl.
  4. Form the zucchini mixture into two balls and place in an oiled saute pan. Squash the balls down to form patties. Fry for 5 minutes.
  5. Turn the zucchini cakes over then start scrambling the eggs in a saucepan.
  6. After five minutes, serve the zucchini cakes on plates, topped with scrambled egg. Add a piece of smoked salmon and some fresh chives.


Low-Carb Tikka Masala


  • 2 tsp canola oil, safflower oil or olive oil
  • 1 small onion, minced
  • 1 tbsp fresh ginger, grated (optional use 1 tsp powder)
  • 3 cloves garlic, crushed
  • 1 1/2 cups crushed tomatoes
  • ½ cup fat-free yogurt (I used Chobani)
  • 1/2 cup 1% milk (for creamier sauce use coconut cream but this increases fat content)
  • 1 tbsp cumin
  • 1 tbsp garam masala
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1/2 tbsp chili powder
  • 1 package extra firm tofu cubed
  • 1 head of cauliflower rice (cut into chunks and pulse until rice-size pieces)
  • salt to taste



  1. Heat a large skillet to medium heat. Add oil, onion, ginger, garlic, tomatoes, yogurt, milk, cumin, masala, turmeric, cumin, and chili powder. Stir until well mixed and let simmer a couple minutes.
  2. Add tofu and simmer 15 minutes or until tofu is cooked through evenly.
  3. Add cauliflower. Check every 5 minutes until desired texture achieved.

Note: bite-size cauliflower pieces can work with this recipe as well if food processor not available.


Mung Bean Pancakes

High Protein Recipe


  • Mung beans 1 cup ( soak overnight or until sprouted)
  • Green chili paste 1 tsp
  • 1 tsp coriander
  • 1Tbsp potato starch Bob’s Red Mill (potato starch is resistant to digestion)
  • ½ cup water
  • Salt to taste



  1. After rinsing mung beans thoroughly, add beans, chili paste, coriander, and salt to food processor. Blend until dough forms.
  2. Add ¼ cup water at a times and keep adding water until batter forms.
  3. Heat non-stick medium skillet over medium-high heat.
  4. Fill a ladle with batter and spread evenly over skillet. Cook until golden-brown on one side and Flip and cook other side.


A dipping soy sauce can be made, or we love lemon curry yogurt sauce


  • ½ cup soy sauce
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons rice vinegar
  • 2 teaspoons Korean ground red pepper
  • 6 scallions, trimmed


  • ½ cup fat-free Greek yogurt
  • Lemon juice 1-2 Tbsp
  • Curry powder- 1-2 Tbsp
  • White wine vinegar1-2 Tbsp
  • Salt and red pepper flakes (optional)


Vegetarian Zucchini Boats


  • 4 medium zucchini
  • 1/2 cup salsa (plus more for serving)
  • 1 pound ground meatless Quorn
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1 teaspoon salt, or to taste
  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • 1/2 small onion, minced
  • ½ cup diced tomatoes w/ chilis
  • 1/4 cup water
  • 1/2 cup (or so) shredded fat-free cheese
  • Fresh cilantro
  • Fat-free Greek yogurt



  1. Bring a large pot of salted water to boil.
  2. Pour ½ cup of salsa into the bottom of a 9×13 baking dish and set aside.
  3. Cut the zucchini in half lengthwise then with a small spoon or melon baller (I used my tablespoon measuring spoon), hollow out the zucchini pieces but leave ¼″ rim. Save ¾ cup of the zucchini flesh and chop into small pieces.
  4. Drop the zucchini halves into the boiling water and cook for one minute. Remove from water and set aside.
  5. Preheat the oven to 400 degrees.
  6. In a large skillet, cook the ground Quorn. Add in the spices and mix well.
  7. Add in the chopped onion, reserved zucchini, tomato sauce, and water. Stir it up then cover and simmer on low for 20 minutes.
  8. Meanwhile, arrange the boiled zucchini halves into the bottom of the 9×13 dish.
  9. Once the meat mixture is done, spoon the mixture into the zucchini boats evenly. Press down so the filling stays in the boats.
  10. Top each half with a sprinkle of cheese.
  11. Cover the pan with foil and bake for approximately 30 minutes until the zucchini is fully cooked and the cheese is melted.
  12. Serve with Greek yogurt, cilantro and more salsa.

Adapted from www.persnicketyplates.com


Salmon Stuffed Mushrooms


  • 1 lb of fresh salmon
  • 12 Crimini brown mushrooms hollowed out carefully with flesh set aside for filling
  • 1 stalk celery chopped
  • 1 red chili or jalapeno chopped (optional)
  • ¼ cup chopped shallots
  • 2 cloves garlic minced
  • 1-2 tablespoons Fresh rosemary, oregano, OR basil- your choice! Chane to experiment here
  • ¼ cup shredded parmesan cheese (optional)
  • Freshly ground pepper
  • Salt to taste
  • 1 egg for binding (optional)
  • Lemons wedges for garnish
  • Baking sheet lined with parchment paper or silicone baking mat



  1. Season salmon with salt and pepper according to personal preference. Heat cast iron skillet or grill to medium-high heat. Foil grill grates prior to pre-heating. Prepare vegetables for mushroom filling while skillet or grill heats up. Spray skillet or foiled grill with non-stick spray.
  2. Place salmon skin-side down on a well-lubricated surface. Let cook until flesh appears white at least 30% through. Flip onto flesh-side and cook until crispy golden brown. Avoid burning. Smoke indicates burning of good fats and transformation into trans-fat. Remove from heat and let cool for minimum 5 minutes.
  3. Preheat oven on high broil setting. Make sure rack is slightly lower than mid-oven.
  4. *Optional step; The peppers can be sautéed for a couple minutes with onions, herbs, and garlic to soften the crispness but it is not mandatory. They will soften slightly in the oven.
  5. Using a fork, pull off the cooked salmon from the skin. A shredded texture is desirable.
  6. Combine celery, peppers, shallots, garlic, fresh herbs, cheese, pepper, and salt.  Add salmon and combine ingredients. Taste and add extra spices if desired. Combine egg if desired.
  7. Fill caps evenly with mixture. Add extra filling to tops of caps. Broil for 15 minutes and check. If caps are sizzling but not brown, cook another 5 minutes. If browning, turn off broiler and let stand 5 minutes in the oven.
  8. Let cool 10 minutes and serve with fresh lemon wedges.

Recipe by Samantha Hamlin


Roasted Cauliflower Mash


  • 1 (2-lb.) cauliflower, cut into small florets, discard stem
  • 4 tsp. olive oil
  • 1 tsp. sea salt
  • ¼ tsp. granulated garlic (optional)
  • 2 Tbsp. low-sodium organic vegetable broth



  1. Preheat oven to 400° F.
  2. Wash cauliflower and pat dry.
  3. Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat.
  4. Season with salt and garlic.
  5. Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
  6. Place in food processor; add vegetable broth. Pulse until smooth.

Serves 8

Adapted from https://www.beachbodyondemand.com/blog/roasted-cauliflower-mash


Eggwhite Scramble with Veggies


  • Nonstick cooking spray
  • 4 large egg whites (¾ cup)
  • 3 oz Crimini mushrooms cleaned and sliced into quarters
  • Handful of cherry tomatoes sliced into thirds
  • 1 Tbsp nutritional yeast as cheese substitute
  • Sea salt and ground black pepper to taste (optional)
  • fresh basil leaves chopped (for garnish; optional)



  1. Heat medium nonstick skillet, lightly coated with spray, over medium-low heat.
  2. Add egg whites; cook, stirring constantly, for 3 to 4 minutes, or until almost set.
  3. Add veggies and basil; cook until set.
  4. Garnish with basil if desired.

Adapted from https://www.beachbodyondemand.com/blog/recipes