Category Archives: Dairy-free

Dairy-free, Jewish Traditional foods, Side Dishes, The World of Cauliflower

Cauliflower Not-Potato Kugel

There’s nothing like a great potato kugel on Shabbat for the Jewish soul. But wait – what’s that?!? It’s the closest I’ve ever tasted a cauliflower get to potato kugel! And the best part – it’s EASY! Just use the green giant microwaveable cauliflower rice for your rice in this recipe. Takes a while to bake, but hardly any time to put together.

8 cups riced cauliflower (I typically use frozen, but you can also use fresh)
1/2 c oil (I used olive oil)
1/2 c water (I usually put a drop more)
5 eggs
2 t onion powder
2t salt
1 t pepper

Mix all, pour in 9 by 13 pan (or 2 square pans), bake on 450 for one hour and then lower to 350 for another hour.

*I halved the recipe and baked it in a square pan. I used green giant frozen cauliflower, made as per package directions. I used 3 eggs (because I didn’t halve the egg 😂)

I paired it with chicken on the bone made with Walden farms BBQ sauce and it was amazing !

Count this as your vegetable per 1/2 cup, some healthy fat, and if you’re really strict a fraction of your lean (for the egg).

Dairy-free, Jewish Traditional foods, Side Dishes, Vegetarian

Homemade Healthy Babaganush

Homemade Healthy Babaganush

One Serving – makes one 1/2 cup all for YOU!

One green, and either 2.5 condiments or one healthy fat (your choice!)

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Take 2 Asian eggplants. Bake in the oven at 350 degrees until wrinkly, about 20 mins.

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Cut in half, use spoon to scoop out the mushy insides.

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The insides measure 1/2 cup. (1 green)

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Put into food processor. Place 1 tsp minced garlic (one condiment), 1 tsp lemon juice (.5 condiment), and 1 tablespoon Walden Farms tangy mayonnaise (one condiment) —

OR 1.5 tbsp light mayo (1 healthy fat). Salt & pepper to taste.

Swirl it just enough to make it mushy and uniform and there you have it – 1/2 cup serving of deliciousness.

I created this recipe because I just LOVE babaganush and didn’t understand why it had to be so fattening when bought in a container. I just love to dip my chicken into this. I also love making mini cauliflower wraps or spaghetti squash wraps and eating my chicken with the babaganush inside them like soft tacos.  Mmmmm!

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy-free

Mini Crustless Spinach & Mushroom Quiches

Mini Crustless Quiche Recipe
Approved by Nutrition Support

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Makes 2 servings per recipe and per serving you receive:

· 1 leaner protein
· 1 green
· 1 healthy fat
· 1 condiment

Have it with a side salad with 2 greens for a full L&G

Ingredients
4 eggs & 8 egg whites
½ Cup White or Baby Bella Mushrooms, chopped
1 Cup Leaf Spinach, chopped
2 teaspoons olive oil
½ teaspoon black pepper and ¼ teaspoon sea salt to taste

**Photo credit: a fan who made the recipe after I posted it online! She swapped out more egg for egg white.

Switch it all to egg beaters (each egg is 1/4 c so use 1 cup egg beaters) to allow for yet another healthy fat. For that side salad!

Preheat oven to 400°

In a skillet over medium-high heat, toss mushrooms with about 1 tsp olive oil for about 5 minutes or until cooked. Turn off the heat and add the spinach, stirring constantly to mix for 1 minute. Pour into a bowl.

Crack the eggs into the bowl with the spinach and mushrooms and whisk ingredients together. Add some fresh ground black pepper to suit your personal tastes and whisk again.

Use 2 mini muffin trays and spray with cooking spray or olive oil. Fill each cup 3/4 full of egg mixture.

Place in the oven for 15 minutes.

Remove from the oven and allow to cool for a minute before removing from pans. Sprinkle with sea salt and serve hot, or chill in the fridge until cold and serve.

Optional: add shredded parmesan cheese on the top of each quiche for some extra flavor. Count it as a condiment.

Inspired by the recipe posted here at the Pescaterian and the Pig 

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy-free, Lean & Green Meal Recipes, Side Dishes, Vegetarian

Sweet Curry “Chicken” and “Rice”

Curry “Chicken” on Shirataki Rice
Full L&G
As per Nutrition Support, 1/2 cup of Shirataki Rice = 1 green

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Whipped this together on the fly.
1/2 tsp curry powder (1 condiment)
2 tbsp Walden Farms Honey BBQ sauce (1 condiment)
2 cutlets of Gardein Chicken Scallopini

What is Shirataki Rice? It’s shirataki (yam flour noodles) shaped into rice! I bought mine on Amazon.com. I just rinsed it really well, and heated them on a skillet sprayed with Pam for a good 10 minutes to get dry. Then, I added my sauce ingredients. Next time, I will add more colorful vegetables to increase the vitamins! I was in a RUSH! Click here to get yours with Prime!

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I made it with tri-colored peppers too… yum! I just added vegetarian beef crumbles for my protein.

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy-free, Lean & Green Meal Recipes, Vegetarian

Deconstructed Mexican Omelette

Deconstructed Mexican Omelette
Full L&G

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1/2 c egg white
2/3 c Light Life Mexican veggie crumbles (two servings)
1/2 c Salsa (use plan approved w/o onion on the 5&1) or tomato sauce with less than 5g carbs per serving
1 cup sautéed vegetables (the lower carb the better because the crumbles are higher in carbs. I used mushrooms here, but I highly recommended multicolored sweet peppers too!)
1 tbsp quark for a condiment OR 2.5 tbsp for a healthy fat (looks like sour cream)
You might choose to add 1.5 oz of avocado for a healthy fat too!

Never heard of quark? It’s a European cheese that tastes very much like sour cream, but is very low in fat! Without sacrificing taste in quite the same way as I think low fat sour cream does. Try it out and let me know!

It counts as either a condiment for one tablespoon (1 oz) OR 2.5 tbsp. as a healthy fat.

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**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy, Dairy-free, Jewish Traditional foods, Lean & Green Meal Recipes, Side Dishes, Vegetarian

Coach Gin’s “Any Vegetable” Quiche

Coach Gin’s “Any Vegetable” Quiche

This is something my guests just gobble up – it’s divine! Very light tasting. And so easy!

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This was made with a bag of chopped, frozen broccoli and yellow American cheese

Full Lean & Green with the cheese
Makes 2 (large!) servings

Per serving
1 Leaner protein
3 vegetables
1 1/4 condiments
1 fat

20 oz bag (defrosted) of any on plan vegetables (broccoli, cauliflower, works with sautéed mushrooms + leeks too)
2 tbsp low fat mayo
2 1/2 tsp chicken consommé powder
3/4 cup egg beaters
1 cup low fat plain cottage cheese
4 ounces low fat cheese (white or yellow American cheese, shredded low fat mexcian blend, any hard cheese you’d like!)

**If you omit the cheese, it’s just a delicious non-dairy casserole.

Defrost your vegetables in the microwave by zapping for about 7 minutes. Mix all. Tear the American cheese into little pieces and mix in. Spray pan with pam. Bake in the oven at 350 for about 1.5 hours. I used an 8×8 pan for this and it fit perfectly.

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Chicken, Dairy-free, Lean & Green Meal Recipes

Zucchini Chip Crusted Chicken

Zucchini Chip Crusted Chicken
One lean, two green, two condiments, one healthy fat

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It tastes even better than it looks!

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This chicken breast cutlet was spread on top with 2 tbsp Tofutti cream cheese (2 condiments), then coated on top in with my crushed spiced Zucchini Chips. The chips count as one healthy fat because they are made with olive oil. Simply bake the coated chicken in the oven uncovered until done (about 35 mins).

Garnished with kale chips.

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy-free, Lean & Green Meal Recipes, Side Dishes, Vegetarian

Zucchini Chips

My first trial at zucchini chips using my dehydrator – and boy are they tasty!

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I made them as thin as possible on my mandolin – they were just amazing when used as a crust for chicken or fish. Made a little thicker – the crunch is oh so satisfying! Made a spicy blend on it for extra excitement!

1 medium zucchini
1 Tbsp garlic powder
1 tbsp olive oil
1/2 teaspoon cumin
1/4 teaspoon paprika
1/8 teaspoon cayenne pepper
1/4 teaspoon turmeric
1 tbsp lemon juice

The dehydrator just takes out the fear factor of burning the chips, and your house down 🙂 love it!

WHAT IF YOU DON’T HAVE A DEHYDRATOR?

Preheat your oven to 350 degrees. Place zucchini chips in a single layer on the prepared baking sheet. Bake the zucchini rounds until browned and crisp, about 15 minutes depending on thickness. And watch it! I love the dehydrator because I can’t possibly burn my house down 😉

Check out my Zucchini Coated Chicken here

Question: how do you know how much is equivalent to a 1/2 cup serving for your green? I weighed my raw sliced zucchini according to this chart of weights for vegetables, and saw how much it came out to before dehydrating them.

https://dashboard.medifast1.com/forum/filedata/fetch…

In my dehydrator, 1/2 cup serving conveniently comes out to 2 rows 🙂 see this picture below to get an idea.

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**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy-free, Fish, Lean & Green Meal Recipes

Wild Sockeye Salmon with Zoodles

Wild Sockeye Salmon with Zoodles
Lean & Green, 2 condiments

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5 oz cooked salmon
1 cup worth of cooked zoodles
1/2 cup diced canned tomatoes
2 tbsp Walden Farms alfredo sauce
2 tbsp low fat Parmesean cheese (optional – one additional condiment)

5 oz of delicious sockeye salmon, purchased from Costco, comes perfectly individually vacuum sealed and ready for your own personal portion. I keep this in my freezer at all times! I defrost it quickly using the defrost feature on my microwave, or you can just soak the whole package in cold water and change the water every five minutes for about 4-5 changes.

Add 2 tbsp Walden Farms Alfredo for one condiment… Some Parmesan to top it all off (2 Tbsp for low fat Parmesan cheese is one condiment), and it’s done! I added 1/2 c diced tomatoes for a burst of color & flavor.

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Chicken, Dairy-free, Lean & Green Meal Recipes

Chicken with Bacon Cream Sauce and Leeks over Angel Hair Shirataki

Chicken with Bacon Cream Sauce and Leeks, over Angel Hair Shirataki
Lean & Green, plus one healthy fat.

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I don’t know how I will ever top the flavor profile on this low calorie recipe. This makes me not want to ever waste a meal in a restaurant again!

2 slices turkey bacon
4 oz trimmed and thinned chicken breast
4 tsp Tofutti Herb & Chive non-dairy cream cheese
1 package any Shirataki noodles
1/2 cup sliced leeks

Rinse and dry the shirataki noodles and set aside.

Bake chicken in an oven with just Pam for approx 10 mins at 350 while you cook the rest.

Cook turkey bacon with Pam in a skillet, then cut or crumble into pieces. Set aside on a dish for now.

Use the same skillet to sauté the leeks, about 3 minutes until soft and wilted. Add in tofutti cream cheese to melt it, and then add in half of the crumbled turkey bacon.

Plate the shirataki, sprinkle with the reserved bacon. Put half the leek sauce on top of the shirataki.

Stack the chicken on top. Put the remainder of leek sauce on top and crack pepper on top to taste.

**I would certainly be tempted to increase the cream sauce here – but that would also raise the fat & calories. If you want something creamier, try adding Walden Farms Alfredo sauce. 1/4 a cup is one condiment.

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.