fitness888

NUTRITION INFORMATION PER SERVING Calories: 362 | Fat: 35g | Total Carbs: 8g | Net Carbs: 5g | Fiber: 3g | Sugar: 1g | Protein: 6g INGREDIENTS 113.5-oz canCoconut milk(full-fat) 1/2cupPeanut butter(creamy, no sugar added) 1/3cupCoconut oil(measured solid, then melted) 1/4cupCocoa powder 1/2cup Powdered Allulose(or any powdered sweetener*) 1pinchSea salt(optional - to taste) INSTRUCTIONS Puree all ingredients in a powerful blender or food processor, until smooth. Pour the mixture into a 1 1/2 or 2 quart (2 liter) glass freezer safe container. Cover and freeze for30 minutes, then stir well, especially stirring away from the sides into the center. Cover and freeze for30 more minutesand stir again. Cover and freeze for 2-3 more hours, until firm. Chocolate peanut butter nice cream is the best consistency after freezing for 3-4 hours. If storing for longer, simply thaw on the counter for about an hour to soften before eating

NUTRITION INFORMATION PER SERVING Calories: 171 | Fat: 14g | Total Carbs: 3g | Net Carbs: 2g | Fiber: 1g | Sugar: 0.1g | Protein: 9g INGREDIENTS 4ozCream cheese 6ozHam(slices) 1/2cupDill pickle spears 3mediumGreen onions(cut into 3 inch pieces) INSTRUCTIONS Spread 1 tablespoon (14 g) of cream cheese on each slice of ham. Place a pickle and scallion at one end of each ham slice and roll it up into a tube shape. Cut each roll-up into 4 pieces. Secure with toothpicks, if desired.

NUTRITION INFORMATION PER SERVING Calories: 39 | Fat: 2g | Total Carbs: 5g | Net Carbs: 3g | Fiber: 2g | Sugar: 2g INGREDIENTS Water 12ozCranberries 1/2cupPowdered Monk Fruit Allulose Blend 1/4tspXanthan gum 1tbspAvocado oil INSTRUCTIONS Preheat the oven to 225 degrees F (107 degrees C). Line a baking sheet with parchment paper. Bring a large pot of water to a boil. Turn off heat and add cranberries (do not boil them). Set aside for10 minutes. They will soften and start to pop. In a small saucepan, stir the powdered sweetener with 1/3 cup (79 mL) water. Bring to a boil. Reduce heat and simmer for about 5 minutes, until dissolved and translucent. Pour the mixture from the saucepan into a blender. Sprinkle the xanthan gum on top. (It's important to sprinkle, don't just dump it in!) Blend until combined. Wait for a couple of minutes for the syrup to thicken. Add the oil to the blender. Blend again until smooth. Drain the water from the pot with cranberries. Pat dry with paper towels. Pour the syrup into the pot with the cranberries. Gently toss/stir to coat. Be gentle to avoid smashing the berries. If you want sweeter dried cranberries, you can sprinkle additional powdered sweetener on top very lightly and stir again. (Don't add too much, or it will clump.) Spread out the berries on the lined baking sheet. Use the tip of a knife or a toothpick to pop any berries that have not popped yet. Place the baking sheet into the oven for3-4 hours, until the cranberries are shriveled and mostly dry. When done, they are ready to eat if you're in a hurry but will not be completely dry. For best results, turn off the oven and leave the cranberries in there. Prop the door open with a wooden spoon. Leave like this for several hours or overnight, until completely cool and dry.

NUTRITION INFORMATION PER SERVING Calories: 138 | Fat: 12g | Total Carbs: 7g | Net Carbs: 4g | Fiber: 3g | Sugar: 3g | Protein: 3g INGREDIENTS SALAD 4cupsSpinach 1mediumBell pepper(chopped) * 1/2mediumAvocado(cubed) 1/2cupRed cabbage(shredded) 1/2cupPomegranate arils 1/4cupPumpkin seeds(preferably roasted) POMEGRANATE BALSAMIC VINAIGRETTE DRESSING 3tbspOlive oil 1tbspPomegranate juice 1/2tbspBalsamic vinegar 1/4tspGarlic salt Black pepper(to taste - optional) INSTRUCTIONS ⦁ Place all dressing ingredients into a jar or airtight container. Shake vigorously until emulsified. ⦁ Toss the dressing with spinach until evenly distributed. Add remaining ingredients and toss again to combine.

NUTRITION INFORMATION PER SERVING Calories: 34 | Fat: 1g | Total Carbs: 6g | Net Carbs: 4g | Fiber: 2g | Sugar: 1g | Protein: 1g INGREDIENTS 1tspGhee(or butter, or oil of choice) 4clovesGarlic(minced) 1/2cupChicken broth(or vegetable broth for vegetarian) 15ozTomato sauce 2tbspChili powder 2tspDried oregano 2tspCumin 1tspOnion powder 1/2tspSea salt(to taste) 1/4tspBlack pepper(optional) INSTRUCTIONS Melt ghee in a medium saucepan over medium heat. Add garlic and saute for abouta minute, until fragrant. Add all remaining ingredients and stir together. Bring to a simmer. Cover and reduce heat to maintain bubbles. Simmer for about10 minutes, stirring occasionally, until thick enough to your liking. Adjust sea salt and black pepper to taste if needed (do this only after cooking, which develops the flavors and heat).

NUTRITION INFORMATION PER SERVING Calories: 236 | Fat: 14g | Total Carbs: 1g | Net Carbs: 1g | Protein: 24g INGREDIENTS 3tbspOlive oil 1tbspBalsamic vinegar 1/2tspGarlic powder 1tspSea salt 1/4tspBlack pepper 1lbBeef sirloin(cut into 1.5-inch pieces) INSTRUCTIONS In a medium bowl, make the marinade. Rapidly whisk together all ingredients except the steak tips, until uniform and emulsified. Add the steak pieces and coat well in the marinade. Cover and marinate for at least30 minutes. (If not making the steak tips right away, you can refrigerate in the marinade.) When you are ready to cook the steak tips appetizer, turn on the stovetop fan.Heat a heavy-bottom pan over medium-high to high heat. It's ready when a drop of water on it sizzles. Once the pan is hot, add a tablespoon of oil. Add the steak tips in a single layer.Cook without disturbing for30 to 60 seconds, until the bottom is browned.Flip and cook for30 to 60 more seconds, until the other side is browned. Serve withchimichurri sauce.

NUTRITION INFORMATION PER SERVING Calories: 412 | Fat: 27g | Total Carbs: 10g | Net Carbs: 8g | Fiber: 2g | Sugar: 5g | Protein: 30g INGREDIENTS 6largeBell pepper 1 1/2lbGround beef* 4clovesGarlic(minced) 2cupMarinara sauce(or homemade marinara) 1tbspItalian seasoning 1cupRicotta cheese* 1cupMozzarella cheese(shredded) Sea salt(to taste) Black pepper(to taste) INSTRUCTIONS To prepare the meat sauce, heat a pan over medium-high heat. Add the garlic and cook for about 30 seconds, until fragrant. Add the ground beef. Cook until browned (about10 minutes), breaking apart the meat with a spoon or spatula. Stir in marinara sauce and Italian seasoning. Add sea salt and black pepper to taste. Reduce heat to a gentle simmer. Simmer for about10 minuteswhile preheating the oven and preparing the peppers. Meanwhile, preheat the oven to 375 degrees F (191 degrees C). Line a baking sheet with foil or a silicone mat. To prepare the peppers, chop off the tops and scoop out the seeds and ribs inside. Slice a tiny layer off the bottoms (without making a hole if possible) so that the peppers are stable standing upright. To assemble the lasagna cups, layer 1-2 tablespoons (15-30 mL) each of meat sauce, ricotta cheese, and shredded mozzarella cheese inside the bell peppers. (You'll want a little more meat sauce compared to the other two layers.) Repeat until peppers are filled to the top, with mozzarella being the top layer. Place the peppers on the lined baking sheet and tent with aluminum foil, making sure the foil is not touching the cheese. Bake for30 minutes.Remove the foil and bake10 more minutes, until cheese is melted and browned.

Nutrition facts per serving (5.5oz) Calories: 346 | Fat: 23g | Total Carbs: 6g | Net Carbs: 5g | Fiber: 1g | Sugar: 1g | Protein: 24g INGREDIENTS 2lbChicken breast 2tbspDried parsley 1tbspDried dill 1tbspDried chives 1tspGarlic powder 1tspOnion powder 1/2tspBlack pepper 16ozCream cheese(cut into pieces) 1cupCheddar cheese(shredded) 1/2cupBacon bits(cooked) 1/3cupGreen onions(chopped) INSTRUCTIONS Place the chicken breasts into the slow cooker in a single layer. Sprinkle the chicken with all the herbs and spices. Arrange the pieces of cream cheese evenly over the chicken. Cook the chicken for 3-4 hours on high or 6-8 hours on low, until the chicken is easy to shred. Shred the chicken and stir to mix with the cream cheese. Stir in the shredded cheddar, bacon bits, and green onions.

NUTRITION INFORMATION PER SERVING Calories: 173 | Fat: 14g | Total Carbs: 7g | Net Carbs: 4g | Fiber: 3g | Sugar: 1g | Protein: 4g INGREDIENTS 1/2cup Coconut Flour 1/2cupBlanched Almond Flour(orsunflower seed meal*) 1/2cupAllulose(or any sweetener of choice) 1tbspBaking powder 1tbspPumpkin pie spice 1/4tspSea salt 4largeEggs 3/4cupPumpkin puree 1/2cupGhee(measured solid, then melted; can sub butter or coconut oil) 1tspVanilla extract Pumpkin seeds(for topping - optional) INSTRUCTIONS Preheat the oven to 350 degrees F (177 degrees C). Line 10 muffin cups with parchment liners. In a large bowl, stir together the coconut flour, almond flour, sweetener, baking powder, pumpkin pie spice, and sea salt. Make sure there are no clumps. Stir in the the eggs, pumpkin puree, melted ghee, and vanilla, until completely incorporated. Spoon the batter evenly into the muffin cups and smooth the tops. (They should be almost full, not 2/3 or 3/4 full.) If desired, sprinkle pumpkin seeds on top and press gently. Bake for about25 minutes, until an inserted toothpick comes out clean and the muffins are very slightly golden around the edges.

NUTRITION INFORMATION PER SERVING Calories: 233 | Fat: 20g | Total Carbs: 10g | Net Carbs: 5g | Fiber: 5g | Protein: 10g INGREDIENTS 2cupBlanched Almond Flour 2/3cupAllulose(or any granulated sweetener) 1/2cupCocoa powder 1/4cupVital Proteins Collagen Peptides 1 1/2tspBaking powder 1/4tspSea salt 1/3cupCoconut oil 1/2cupUnsweetened almond milk 3largeEggs 1/2tspVanilla extract 3/4cupSugar-free dark chocolate chips INSTRUCTIONS Preheat the oven to 350 degrees F (177 degrees C). Line a muffin pan with 12parchment paper linersorsilicone muffin liners. In a large bowl, stir together the almond flour, sweetener, cocoa powder, collagen peptides, baking powder and sea salt. Stir in the melted coconut oil and almond milk. Whisk in the eggs and vanilla. Fold in the chocolate chips last. (If you'd like, you can reserve 1/4 cup of the chocolate chips to add on top.) Scoop the batter evenly into the muffin cups, filling almost full. If you reserved some chocolate chips in the previous step, sprinkle them on top and press gently into the batter. Bake for about25 minutes, until the tops are golden and an inserted toothpick comes out clean

NUTRITION INFORMATION PER SERVING Calories: 113 | Fat: 6g | Total Carbs: 6g | Net Carbs: 3g | Fiber: 3g | Protein: 8g INGREDIENTS 1cupMozzarella cheese(shredded) 2largeEgg(beaten) 1/2cupCoconut Flour 1/4tspSea salt INSTRUCTIONS Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper. Melt the mozzarella cheese in the microwave or in a double boiler on the stove, until smooth and easy to stir. Meanwhile, using a food processor with the dough blade, blend together the egg, coconut flour, and sea salt. Immediately add the melted mozzarella to the food processor and blend until dough forms. (Depending on the temperature in your kitchen, it may form a ball or it may be softer and sticky.) Chill the dough for 1 hour, until firm and not too sticky. Grease 2 pieces of parchment paper lightly and place the ball of dough between them. Roll to a very thin rectangle, about 1/16 (.2 cm) to 1/8 inch (.4 cm) thick. (It will tend to roll into an oval shape, so just rip off pieces of dough and re-attach to form a more rectangular shape.) Cut the cracker dough into rectangles. Prick with a fork or toothpick to prevent air bubbles from forming. Place on the lined baking sheet. Bake for about10-15 minutes, until just barely golden on the edges. (Don't let them get fully golden.) With the oven off, prop the door open with a wooden spoon and keep the pan in there for at least30 minutes, until darker golden (but not burned). This helps get the fathead crackers more crisp.

NUTRITION INFORMATION PER SERVING Calories: 118 | Fat: 8g | Total Carbs: 4g | Net Carbs: 2g | Fiber: 2g | Protein: 7g INGREDIENTS 1/3cupVital Proteins Collagen Peptides 1/2cupErythritol(or any granulated sweetener) 1/4tspSea salt 1cupPeanut butter(no sugar added) 2largeEggs 1tspVanilla extract 1/3cupSugar-free dark chocolate chips INSTRUCTIONS Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper. In a large bowl, stir together the collagen, sweetener, and sea salt. Add the egg and whisk at the edge of the bowl to mix the yolk and white, before mixing in with the dry ingredients. Add the peanut butter and vanilla, and stir until smooth. Fold in the chocolate chips. Scoop the cookie dough using amedium cookie scoop, and press the dough into it before releasing onto the lined baking sheet. Squash the cookie dough balls with the palm of your hand or the bottom of a wet glass, to about 1/4 in (~1/2 cm) thickness. Bake for16-20 minutes, until the cookies are semi-firm and not sticky on top. Cool completely to firm up more

NUTRITION INFORMATION PER SERVING Calories: 433 | Fat: 37.8g | Total Carbs: 11.5g | Net Carbs: 6.9g | Fiber: 4.6g | Sugar: 4g | Protein: 17.6g INGREDIENTS 1headCauliflower(cut into florets) 1tbspOlive oil 1lbShredded chicken(cooked)* 3/4cupBasil pesto 1/4cupHeavy cream(or coconut cream) 1cupMozzarella cheese(shredded, divided) Sea salt Black pepper Fresh basil(cut into ribbons for garnish - optional) INSTRUCTIONS Preheat the oven to 400 degrees F (204 degrees C). Lightly grease acasserole dish Toss the cauliflower with olive oil. Sprinkle lightly with sea salt and black pepper. Roast for15-20 minutes, stirring halfway through, until crisp-tender. Reduce oven temperature to 350 degrees F (177 degrees C). Mix the shredded chicken and half of the shredded mozzarella into the pan with the cauliflower. Stir together the basil pesto and cream. Pour evenly over the casserole, and mix until everything is coated evenly. Sprinkle remaining shredded mozzarella cheese on top. Return the casserole to the oven. Bake for10-15 minutes, until the cheese is melted and bubbly. Garnish with fresh basil ribbons if desired.

NUTRITION INFORMATION PER SERVING Calories: 307 | Fat: 19g | Total Carbs: 2g | Net Carbs: 2g | Sugar: 1g | Protein: 29g INGREDIENTS 4lbChuck roast 4tspSea salt 1tspBlack pepper 2tbspAvocado oil 1 1/2cupRadishescut into quarters; about 1 bunch 1 1/2cupCarrotssliced on the bias, 3/4" thick; about 3 carrots 1/2largeOnioncut into petals 3sprigsFresh rosemary 4-5sprigsFresh thyme 2cupsBeef broth(orbone brothfor more flavor and tenderness) INSTRUCTIONS Season the chuck roast liberally with sea salt and black pepper on all sides, rubbing it in evenly. Let sit for about30 to 45 minutesto come to room temperature. Meanwhile, heat a tablespoon of oil in a large dutch oven or stock pot over medium-high heat. Add the onions and cook, stirring occasionally, for about5 minutes, until browned. Add the radishes and carrots. Cook for about5 minutes, until all the veggies are browned on the outside. (Veggies don't have to be soft, just browned.) Transfer the veggies to the slow cooker. Arrange the veggies along the sides with a hole in the middle where the pot roast will go. Add another tablespoon of oil to the pot. Add the chuck roast and sear on all sides for a couple of minutes, until browned on the outside. Add the chuck roast to the center of the slow cooker. Arrange the veggies mostly along the sides, spooning any stuck on the bottom over the top. Add the beef broth. Add the fresh rosemary and fresh thyme, partially submerging in broth. Close the slow cooker lid. Cook for 10-12 hours on Low or 5-6 hours on High, until the beef is very tender.

NUTRITION INFORMATION PER SERVING Calories: 310 | Fat: 17.3g | Total Carbs: 15.5g | Net Carbs: 11g | Fiber: 4.5g | Sugar: 7.8g | Protein: 23.7g INGREDIENTS 1/4cupOlive oil(divided) 1lbChicken breast(or thighs; cut into 1-inch pieces) 1/2tspSea salt 1/4tspBlack pepper 4clovesGarlic(minced) 6ozBroccoli(cut into florets) 1largeRed bell pepper(cut into 1-2 inch thin strips) 1/4cupChicken bone broth 1lbCauliflower rice(fresh or frozen) 1/4cupCoconut aminos 1tspToasted sesame oil 1/4cupGreen onions(optional) INSTRUCTIONS Heat 2 tablespoons (30 ml) olive oil in a large skillet or wok, over medium-high heat. Add the chicken pieces, and season with salt and pepper. Cook for4-5 minutes, flipping once, until chicken is golden and just barely cooked through. Remove chicken from the pan, set aside, and cover to keep warm. Add the remaining 2 tablespoons (30 ml) olive oil to the pan. Add the minced garlic and saute for about a minute, until fragrant. Add the broccoli and bell peppers. Stir fry for3-4 minutes, until the broccoli starts to turn bright green and peppers start to soften. Add bone broth. Scrape the bottom of the pan to deglaze. Reduce heat to medium. Cover with a lid and cook for3-5 minutes, until broccoli is crisp-tender. Add coconut aminos to the pan, scraping the bottom to deglaze again. Return the chicken to the pan. Add the cauliflower rice. Increase heat to medium-high again. Stir fry for3-4 minutes, until cauliflower is soft but not mushy, any liquid evaporates, and chicken is completely cooked through. Remove from heat. Stir in toasted sesame oil. Adjust salt and pepper to taste if needed. Top with green onions, if desired.

NUTRITION INFORMATION PER SERVING Calories: 153 | Fat: 12g | Total Carbs: 3g | Net Carbs: 2g | Fiber: 1g | Sugar: 1g | Protein: 7g INGREDIENTS 10ozGrape tomatoes(30 tomatoes) 5slicesBacon(cooked; each cut into 6 pieces) 1/2ozFresh basil(30 leaves) 10ozFresh mozzarella balls(minis; 30 pieces) Toothpicks 1/4cupBasil pesto 2tbspOlive oil Black pepper(fresh) INSTRUCTIONS Skewer the tomatoes, bacon pieces, fresh basil, and mozzarella balls onto the toothpicks, in that order. (You can fold any larger basil pieces as needed.) In a small bowl, whisk together the pesto and olive oil. If it's still thick, thin out with more oil. Drizzle the pesto over the skewers. Top with fresh ground pepper.

NUTRITION INFORMATION PER SERVING Calories: 215 | Fat: 14g | Total Carbs: 3g | Net Carbs: 2g | Fiber: 1g | Sugar: 1g | Protein: 16g INGREDIENTS 1tbspButter(or oil of choice for dairy-free or whole 30) 4clovesGarlic(minced) 1/2largeOnion(diced) 2tspItalian seasoning 4cupsChicken broth 1cupHeavy cream 1lbShredded chicken 10ozSpinach 114-oz canArtichoke hearts(optional; drain and chop first if using) Sea salt Black pepper INSTRUCTIONS In a large pot over medium heat, melt the butter. Add the garlic. Saute for about a minute, until fragrant. Add the onions and Italian seasoning. Saute for7-10 minutes, until slightly browned and just starting to caramelize. (You can saute for longer if you want them more caramelized.) Add the chicken broth, cream, shredded chicken, and spinach. Add the chopped artichoke hearts, if using (optional). Season with sea salt and black pepper to taste, if desired. Bring to a simmer, then simmer for about5 minutes, until the spinach wilts and soup is hot.

NUTRITION INFORMATION PER SERVING Calories: 49 | Fat: 4g | Total Carbs: 1g | Net Carbs: 0.7g | Fiber: 0.3g | Sugar: 0.3g | Protein: 2g INGREDIENTS 6mediumJalapeno(sliced lengthwise and seeded) 1/4cupCheddar cheese(shredded) 3ozCream cheese(softened) 1/4cupGreen onions(chopped) 2clovesGarlic(crushed or minced) 1tbspFresh cilantro(minced) 1/4cupBacon bits(pre-cooked) INSTRUCTIONS Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper or foil. In a small bowl, stir/mash together the cream cheese, shredded cheddar cheese, green onions, cilantro, and garlic. (You can heat a bit if the cream cheese is too hard.) Fill the jalapeno halves with the mixture. Place onto the lined baking sheet. Top each jalapeno popper with about a teaspoon of bacon bits, pressing lightly into the cream cheese filling. Bake about15 minutes, until the peppers are soft and the bacon on top is crispy.

NUTRITION INFORMATION PER SERVING Calories: 499 | Fat: 36g | Total Carbs: 9g | Net Carbs: 7g | Fiber: 2g | Sugar: 3g | Protein: 34g INGREDIENTS 8largeTomatoes 3tbspOlive oil(divided into 2 tbsp and 1 tbsp) 1tbspBalsamic vinegar 2tspItalian seasoning 1 1/2tspSea salt(divided into 1/2 tsp and 1 tsp) 1/2largeOnion(diced finely) 2clovesGarlic(minced) 1lbGround beef 1/4tspBlack pepper 12ozCauliflower rice(fresh or frozen) INSTRUCTIONS Preheat the oven to 375 degrees F (191 degrees C). Line or grease a baking dish. Slice the tops off the tomatoes. Scoop out the flesh and transfer it into a large blender. Remove as much flesh as possible without puncturing the exterior skin. Place the tomatoes, cut side up, onto the baking dish with the "lids" on top or next to them. Set aside. Add balsamic vinegar, Italian seasoning, 2 tablespoons (30 mL) olive oil, and 1/2 teaspoon sea salt to the blender. Blend until smooth. Set aside. Heat the remaining 1 tablespoon (15 mL) olive oil in a large saute pan over medium heat. Add the chopped onions and saute for about10 minutes, until browned. Add the minced garlic and saute for about a minute, until fragrant. Add the ground beef. Season with sea salt and black pepper. Increase heat to medium-high. Cook for about10 minutes, breaking apart with a spatula, until browned and cooked through. Add the cauliflower rice and tomato pulp mixture, including liquid. It will be very liquid, almost like soup. Increase heat to high to bring to a simmer. Simmer, stirring occasionally, for about10 minutes, until the liquid reduces and you end up with beef and cauliflower rice in tomato sauce. The cauliflower rice should be soft. Adjust sea salt and pepper to taste. Pat the insides of the tomatoes with paper towels to get rid of extra moisture. Stuff the beef/cauliflower mixture into the empty tomatoes in the baking dish. Place the tomato "lids" on top. Cover the stuffed tomatoes with foil and bake for30 minutes. Uncover and bake for15-20 more minutes, until tomatoes are soft and pucked on the edges.

NUTRITION INFORMATION PER SERVING Calories: 111 | Fat: 6g | Total Carbs: 5g | Net Carbs: 4g | Fiber: 1g | Sugar: 2g | Protein: 9g INGREDIENTS 1tbspAvocado oil(or any oil of choice) 1largeOnion(chopped) 1lbGround beef 1tspSea salt 1/4tspBlack pepper 1lbShredded coleslaw mix 115-oz canDiced tomatoes(with liquid) 6cupsBeef bone broth(or any broth - beef, chicken, or vegetable) 1tbspItalian seasoning 1/2tspGarlic powder(or more if you love garlic) 2mediumBay leaf(optional) INSTRUCTIONS CROCK POT CABBAGE SOUP - SLOW COOKER INSTRUCTIONS Heat the oil in a large saute pan over medium heat. Add the chopped onions. Cook for about10-15 minutes, stirring occasionally, until onions start to brown. Add ground beef to the pan. Season with sea salt and black pepper. Increase heat to medium-high. Cook, breaking apart with a spatula, for about7-10 minutes, until the beef is browned. Meanwhile, place the remaining ingredients into the Crock Pot. When the beef is browned, add the beef and onion mixture to the Crock Pot. Stir to combine. Season with more salt and/or pepper to taste. Cook for 5-6 hours on low or 2-3 hours on high. Remove the bay leaves before serving. INSTANT POT CABBAGE SOUP - PRESSURE COOKER INSTRUCTIONS Press the Saute button on the Instant Pot. Add the oil and chopped onions. Cook for about10-15 minutes, stirring occasionally, until onions start to brown. Add ground beef to the Instant Pot. Season with sea salt and black pepper. Increase saute temperature to "High". Cook, breaking apart with a spatula, for about7-10 minutes, until the beef is cooked through. When the beef is done, turn off heat and add the remaining ingredients into the Instant Pot. Stir to combine. Season with more salt and/or pepper to taste. Cover and seal the Instant Pot. Press the Manual button and adjust the time to 20 minutes. When cooking is complete, let pressure release naturally for 5 minutes, then use quick release. Remove the bay leaves before serving.

INGREDIENTS: Base: 2 Tbsp powdered Erythritol 2 Tbsp butter 1 cup almond flour or ground walnuts 1/2 tsp pumpkin spice Filling: 2 cups (16 oz) cream cheese at room temperature 1 cup 1 cup pumpkin puree canned or steamed pumpkin 2 large Eggs at room temperature 1 tsp 1 tsp pumpkin spice mix DIRECTIONS: To make the base: 1. Preheat oven to 325F. Line an 8x8 pan with parchment paper or grease with butter; set aside. 2. In a medium mixing bowl, combine melted butter and erythritol, mix until fully blended. Add almond flour and pumpkin spice; stir until combined. 3. Transfer mixture to 8x8 pan and press evenly mixture on the bottom of the pan. Cook in the oven for 10 mins, then set aside to cool. To make the filling: 1. In a large mixing bowl, beat cream cheese and Erythritol until smooth. Add pumpkin puree, eggs, vanilla, and spices. Beat together until well combined. 2. Pour into crust. Spread out evenly and bake for 40 minutes or until the edges are firm but the middle still jiggles slightly (it will appear dry completely across the top). Remove from the oven and let sit for 10-15 minutes then cover with plastic wrap or foil and refrigerate for at least 4-6 hours before slicing. ➡ Nutritional Information: Calories: 291kcal Carbohydrates: 8g Protein: 7g Fat: 27g

INGREDIENTS: 4-6 (about 6 oz) boneless skinless chicken breasts pounded thin Salt and pepper 2 tablespoons Butter or olive oil 3-4 cloves garlic chopped 1-2 cups chopped spinach optional 1 cup heavy/whipping cream see note for lighter option* 1/4 cup oil-packed sun-dried tomatoes chopped 1/4 cup Parmesan cheese grated DIRECTIONS: 1. Pound the chicken thin using a rolling pin or cut horizontally in half to about ½ inch thickness and season with salt and pepper. 2. Melt 1 tablespoon butter or olive oil in a large pan over medium-high heat, and add chicken and sear on both sides for 4-5 minutes on each side. Remove the chicken from the pan and set aside. 3. Reduce the heat and remaining 1 tablespoon butter to the same pan. Add garlic and sauté for 30 seconds or until garlic begins to brown; Add sundried tomatoes, spinach, heavy cream, parmesan cheese, and mix through. 4. Return chicken to the pan and simmer for another minute and remove from heat. Serve immediately with pasta, zucchini noodles, steamed vegetables, salad or rice. ➡ Nutritional Information: Calories: 301kcal Carbohydrates: 5g Protein: 4g Fat: 30g

INGREDIENTS: 3-4 medium zucchini 1 pound raw shrimp peeled and deveined 1 tablespoon olive oil 2 tablespoons butter 3-4 garlic cloves minced or crushed 1 teaspoon Italian seasoning or oregano optional 1/4 teaspoon of red pepper flakes adjust to taste Salt and pepper to taste Freshly grated parmesan or chopped parsley to garnish, optional DIRECTIONS: 1. Wash and trim the ends of the zucchini. Make the zucchini noodles using a spiralizer and set aside. 2. Heat 1 tablespoon oil in a large pan over medium-high heat. Add the shrimp to the hot pan, season with salt and pepper cook for 1 minute. Add the garlic, Italian seasoning, and crushed pepper to the pan. Cook for another minute per side or until shrimp is light pink and garlic is golden brown. Transfer to a bowl. 3. Add the Butter and zucchini noodles to the same pan, season with salt and pepper and cook for 2 minutes or until tender. 4. Return the cooked shrimp to the pan and stir through. Garnished with freshly grated parmesan cheese or/and chopped parsley. ➡ Nutritional Information: Calories: 199kcal Carbohydrates: 5g Protein: 25g Fat: 8g

INGREDIENTS: 1 large head cauliflower cut into small florets 1 teaspoon olive oil 1 tablespoon butter 1/4 cup onion diced 1 clove garlic minced 3/4 cup milk plus more as needed 1 Cup Sharp Cheddar shredded 1 Cup Mozzarella or Italian blend shredded 1/4 Cup Parmesan cheese 4 ounces Cream Cheese sour-cream can also be used 1/4 teaspoon black pepper 1/4 teaspoon salt DIRECTIONS: 1. Cut cauliflower into small florets and place in a large microwave safe bowl Cover with plastic wrap and steam for 8-10 minutes or until cauliflower in tender. You can also boil the cauliflower in water on the stove top for 5 minutes. 2. While the cauliflower is steaming, Heat a large pan or pot to medium high heat. Add the olive oil, butter, and onions. Cook onions for 3-5 minutes or until they begin to brown. Add the garlic and cook for just 30 seconds. Add the milk and cheeses. Stir mixture until the cheese is fully melted and the texture is smooth. 3. Pour in the steamed cauliflower and mix until fully combined. Boil for 3-5 minutes or until the cauliflower is soft and tender or to your preference. ➡ Nutritional Information: Calories: 210kcal Carbohydrates: 10.3g Protein: 11.1g Fat: 14.8g

INGREDIENTS 1/4cupOlive oil(divided) ⦁ 1lbChicken breast(or thighs; cut into 1-inch pieces) ⦁ 1/2tspSea salt ⦁ 1/4tspBlack pepper ⦁ 4clovesGarlic(minced) ⦁ 6ozBroccoli(cut into florets) ⦁ 1largeRed bell pepper(cut into 1-2 inch thin strips) ⦁ 1/4cupChicken bone broth ⦁ 1lbCauliflower rice(fresh or frozen) ⦁ 1/4cupCoconut aminos ⦁ 1tspToasted sesame oil ⦁ 1/4cupGreen onions(optional) INSTRUCTIONS ⦁ Heat 2 tablespoons (30 ml) olive oil in a large skillet or wok, over medium-high heat. Add the chicken pieces, and season with salt and pepper. Cook for4-5 minutes, flipping once, until chicken is golden and just barely cooked through. ⦁ Remove chicken from the pan, set aside, and cover to keep warm. ⦁ Add the remaining 2 tablespoons (30 ml) olive oil to the pan. Add the minced garlic and saute for about a minute, until fragrant. ⦁ Add the broccoli and bell peppers. Stir fry for3-4 minutes, until the broccoli starts to turn bright green and peppers start to soften. ⦁ Add bone broth. Scrape the bottom of the pan to deglaze. Reduce heat to medium. Cover with a lid and cook for3-5 minutes, until broccoli is crisp-tender. ⦁ Add coconut aminos to the pan, scraping the bottom to deglaze again. Return the chicken to the pan. Add the cauliflower rice. Increase heat to medium-high again. Stir fry for3-4 minutes, until cauliflower is soft but not mushy, any liquid evaporates, and chicken is completely cooked through. ⦁ Remove from heat. Stir in toasted sesame oil. Adjust salt and pepper to taste if needed. Top with green onions, if desired. NUTRITION INFORMATION PER SERVING Calories: 310 | Fat: 17.3g | Total Carbs: 15.5g | Net Carbs: 11g | Fiber: 4.5g | Sugar: 7.8g | Protein: 23.7g