Gluten-free, Dairy-free, Low Carb Shepherd's Pie

recipes Aug 17, 2018

This dish is one of my family's faves. Months ago, I was logging my macros on my My Fitness Pal app and I came across a mouthwatering video on how to make a low carb shepherd's pie. Presently, I can't find a link to the video, but I found the original recipe here.

I don't know about your kids, but mine are sometimes adverse to vegetables, and trust me, because their mother is a health nut those poor kids are given a LOT of vegetables. The first time I made this recipe I forgot to tell them that the top was made from cauliflower, and the funny thing is they didn't even know the cauliflower mash wasn't potatoes!

For the first several times making this I followed the recipe exactly as it states on the My Fitness Pal website, but I didn't care for the flavour combos. In the end I replaced the bison with extra lean ground beef, because while I would LOVE to always use bison in this recipe, I just can't afford it at this time. I experimented and came up with a recipe that...

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Ground Turkey & Chicken Muffins Recipe

recipes Jul 24, 2018

We love these muffins. So versatile: throw into a picnic basket, add to a big salad, make into meatballs for spaghetti, quick grab and go lunch.

I often make these, alternating between using ground turkey and ground chicken. If I am remembering correctly I got the recipe idea from Jamie Eason's website years ago. There are a lot of variations on the web, but this is my favourite.

  • 2 lbs ground chicken or ground turkey
  • 1 eggs (original recipe uses 3 egg whites, but my family like them with whole eggs)
  • 1 cup rolled oats
  • 0.5 tsp ground cumin
  • 0.5 tsp dried thyme
  • 2 tsp ground mustard
  • 1 tsp salt
  • 2 garlic cloves (original recipe uses 2 tbsp powder, but I like adding fresh cloves)
  • 1 small sweet onion
  • 2 celery
 Preheat oven to 375F. Mix all ingredients together in large bowl. Roll mixture into balls and place in silicon muffin tins. Bake for 40 minutes. Makes 12 muffins.
 

Using ground turkey: 172cal, 7.9g fat, 6.5g carb, 18.7g protein

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Egg Muffin Cups Recipe

recipes Jul 09, 2018

I was diagnosed as being mildly insulin resistant last year. My doctor suggested I stop eating a high carb, low fat vegan diet and adopting more of a moderate protein, moderate carbohydrate, higher fat Paleo diet. I was vegan because my husband was vegan...for seven years, and he was stubborn about changing. I ate meat out, but didn't cook it at home. After much research, I decided eating a higher fat, animal protein diet would be beneficial to try.

Immediately I gained 7 pounds...eek! But truthfully I needed to gain that, I was underweight. On the vegan diet, over the years I did develop some health issues: irregular cycles, fatigue, hypothyroid. Going more Paleo, I slowly gained my energy back (thyroid meds helped too!). Now I eat more of a Zone style diet: 40% carbs, 30% protein, 30% fat. Over the years since Zone became popular in the late 90s, I have always found this macro ratio works well for me. I should add that when I was eating Paleo I never cut out oats and rice,...

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