Peanut Carrot Bisque – Low Fat

Ingredients:1 cup chopped cauliflower (3 oz)1/2 cup chopped butternut squash (2.5 oz)1/2 cup chopped carrots (2 oz)3/4 -1 cup water1 tbs peanut flour mixed together with a little over 1/2 tbs water (enough to make it a little runny but not saucy)2 packets stevia extract in the raw (or 2-3 tsp natural sweetener)1/2 heaping tsp…

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Ingredients:

  • 1 cup chopped cauliflower (3 oz)
  • 1/2 cup chopped butternut squash (2.5 oz)
  • 1/2 cup chopped carrots (2 oz)
  • 3/4 -1 cup water
  • 1 tbs peanut flour mixed together with a little over 1/2 tbs water (enough to make it a little runny but not saucy)
  • 2 packets stevia extract in the raw (or 2-3 tsp natural sweetener)
  • 1/2 heaping tsp cinnamon
  • 1/2 tsp ginger powder
  • 1/8 tsp garlic powder
  • 1/8 tsp sriracha hot sauce

Instructions:

  1. In enough water to cover all of the vegetables in a saucepan, bring the veggies to a boil, reduce to a simmer, and simmer until very tender.
  2. Drain the vegetables, and then blend them with the remaining ingredients until very smooth and free of lumps.
  3. **(Add additional liquid for a thinner soup.)
  4. Serve with some rustic, whole grain bread.

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Honey-Glazed Acorn Squash – Low Fat

Ingredients:2 large acorn squash, halved lengthwise and seeded1 Cup brewed green tea1 Teaspoon honey, agave nectar, or stevia1 Cup almond milk1 Teaspoon vanilla extract, preferably organic1 Teaspoon ground ginger, preferably organic1/4 Teaspoon ground coriander, preferably organic1/2 Teaspoon garlic powder, preferably organic

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Ingredients:

  • 2 large acorn squash, halved lengthwise and seeded
  • 1 Cup brewed green tea
  • 1 Teaspoon honey, agave nectar, or stevia
  • 1 Cup almond milk
  • 1 Teaspoon vanilla extract, preferably organic
  • 1 Teaspoon ground ginger, preferably organic
  • 1/4 Teaspoon ground coriander, preferably organic
  • 1/2 Teaspoon garlic powder, preferably organic

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Apple Cinnamon Protein Muffins – Low Fat

These muffins will be super dense and moist, thanks to the applesauce and yogurt. The egg whites and protein powder give it a little kick of protein! They’re really dense, but also filling and delicious!Ingredients:⅓ cup applesauce⅓ cup egg whites¼ cup Greek yogurt1 ½ 1 and 1/2 scoops protein powder (any kind would work, but…

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These muffins will be super dense and moist, thanks to the applesauce and yogurt. The egg whites and protein powder give it a little kick of protein! They’re really dense, but also filling and delicious!

Ingredients:

  • ⅓ cup applesauce
  • ⅓ cup egg whites
  • ¼ cup Greek yogurt
  • 1 ½ 1 and 1/2 scoops protein powder (any kind would work, but I used vanilla!)
  • ½ cup whole wheat flour
  • ¼ cup sugar free vanilla syrup (or 6-8 packets of stevia, or 1/4 cup honey/agave)
  • 1 Tbsp cinnamon
  • ½ tsp baking powder
  • ½ tsp baking soda

Instructions:

  1. Heat oven to 350.
  2. Mix everything together (doesn’t matter the order) until well combined.
  3. Line your muffin tin, preferably with foil liners (they won’t stick so much) and add about 1/4 cup batter to each muffin liner. Bake for about 8-10 minutes, or until a toothpick comes out clean.

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Low Carb Cranberry Cooler – Low Fat

Ingredients:1/4 cup pure, unsweetened cranberry juice3/4 cup club soda or sparkling mineral water10-15 drops (about 1/8 teaspoon) of liquid stevia extract (amount may depend on your specific brand of stevia)Instructions:Stir the stevia into the cranberry juice. Add the club soda.Makes one cup.

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Ingredients:

  • 1/4 cup pure, unsweetened cranberry juice
  • 3/4 cup club soda or sparkling mineral water
  • 10-15 drops (about 1/8 teaspoon) of liquid stevia extract (amount may depend on your specific brand of stevia)

Instructions:

  1. Stir the stevia into the cranberry juice. Add the club soda.
  2. Makes one cup.

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Spicy Bok-Choy & Shrimp With Mixed Veggies Stir-Fry (Lean, Low-Carb Dinner Choice) – Low Fat

Ingredients:Ingredients:2 cups Bok-Choy (rinsed and cut/sliced)1/2 medium Onion (diced)3 Garlic Cloves (chopped/crushed/very thinly sliced)1/2 teaspoon Fresh Ginger (peeled and crushed)1 Green Pepper (sliced or chopped)1 Large Celery Stalk (sliced into smaller pieces)1 1/2 cups Mixed Frozen or Fresh Veggies (Broccoli, Cauliflower, Brussel Sprouts(if you like these) & a Fewcup You may also add in ¾…

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Ingredients:

  • Ingredients:
  • 2 cups Bok-Choy (rinsed and cut/sliced)
  • 1/2 medium Onion (diced)
  • 3 Garlic Cloves (chopped/crushed/very thinly sliced)
  • 1/2 teaspoon Fresh Ginger (peeled and crushed)
  • 1 Green Pepper (sliced or chopped)
  • 1 Large Celery Stalk (sliced into smaller pieces)
  • 1 1/2 cups Mixed Frozen or Fresh Veggies (Broccoli, Cauliflower, Brussel Sprouts(if you like these) & a Few
  • cup You may also add in ¾ of Babycorn & Water Chestnuts (this will however higher the carb content/sugar co
  • 1/4 teaspoon Chili Powder
  • 1/4 teaspoon Cayenne Pepper
  • 1/2 teaspoon Black Peper
  • 1/2 teaspoon Paprika
  • 1/4 teaspoon Garlic Powder
  • Crushed Red Pepper Flakes (anywhere from 1/8tsp- more depending on how spicy you like it!!!!)
  • 1 envelope Stevia (I use PureVia because it doesn’t leave a bitter aftertaste or change flavors/texture wh
  • cup Combine all of the spices listed above in a small and mix them together!**
  • 4 tablespoons Soya Sauce
  • 1 tablespoon Black-Bean Sauce
  • 1 tablespoon Oyster Sauce
  • 16 Large Frozen or Fresh Shrimps
  • 1 tablespoon fresh Lemon Juice
  • 10 drops Toasted or Regular Sesame Oil

Instructions:

  1. Heat
  2. frying
  3. heat
  4. Mixed
  5. Frozen
  6. mix
  7. top.
  8. mix
  9. stir-fry.
  10. top
  11. mix.

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Healthy banana and matcha ice cream – Low Fat

Ingredients:Serves 2:3 frozen bananas1 spoon of matchaTopings:5 RaspberriesInstructions:Easy and quick. There is not much to it.Wiz three bananas in a processor until smooth and a little spoonful of matcha tea powder. Don’ t wiz up for too long or you will end up with a frozen smoothie.Add topping of choice, I chose raspberries, though dark…

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Ingredients:

  • Serves 2:
  • 3 frozen bananas
  • 1 spoon of matcha
  • Topings:
  • 5 Raspberries

Instructions:

  1. Easy and quick. There is not much to it.
  2. Wiz three bananas in a processor until smooth and a little spoonful of matcha tea powder. Don’ t wiz up for too long or you will end up with a frozen smoothie.
  3. Add topping of choice, I chose raspberries, though dark chocolate work lovely.

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Matcha-Mint Sparkler recipes – Low Fat

Matcha in the morning, matcha at night, matcha all through the day! This lime-mint-matcha combo is a great morning or afternoon pick-me-up, or add a splash of rum for a bright and refreshing cocktail.Ingredients:2 limes, divided2 tablespoons sugar3 tablespoons mint leaves, divided2 teaspoons matcha (green tea powder)Instructions:Slice 1 lime in half, then slice 2 wedges…

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Matcha in the morning, matcha at night, matcha all through the day! This lime-mint-matcha combo is a great morning or afternoon pick-me-up, or add a splash of rum for a bright and refreshing cocktail.

Ingredients:

  • 2 limes, divided
  • 2 tablespoons sugar
  • 3 tablespoons mint leaves, divided
  • 2 teaspoons matcha (green tea powder)

Instructions:

  1. Slice 1 lime in half, then slice 2 wedges from 1 half and reserve for garnish. Juice remaining 1 1/2 limes to yield 2 Tbsp. juice. Combine lime juice, sugar, and 2 Tbsp. mint leaves in a measuring cup or cocktail shaker. Muddle mint with the back of a spoon. Let sit 5 minutes.
  2. Meanwhile, pour 1/2 cup water into a small bowl. Sift matcha through a fine-mesh sieve into water and whisk until smooth. Whisk matcha into mint mixture, then divide between 2 glasses filled with ice. Top with sparkling water. Garnish with lime wedges and remaining 1 Tbsp. mint.

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Green Tea-Poached Pears with Matcha Cream – Low Fat

Ingredients:1/4 cup matcha cream, (recipe follows)4 cups water1 1/2 tablespoons green tea leaves, preferably sencha1 cup sugar1 tablespoon chopped crystallized ginger1/2 teaspoon almond extract4 firm, ripe anjou or bosc pears, peeled, halved and cored1 tablespoon sliced almonds, toasted

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Ingredients:

  • 1/4 cup matcha cream, (recipe follows)
  • 4 cups water
  • 1 1/2 tablespoons green tea leaves, preferably sencha
  • 1 cup sugar
  • 1 tablespoon chopped crystallized ginger
  • 1/2 teaspoon almond extract
  • 4 firm, ripe anjou or bosc pears, peeled, halved and cored
  • 1 tablespoon sliced almonds, toasted

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Okayu with Edamame, Porcinis, and Matcha Salt – Low Fat

Okayu is a Japanese porridge renowned for its abilities to cure anything from garden-variety stomach ailments to hangovers. Curing properties aside, I just love it as a savory breakfast. To make okayu, you cook rice in a larger amount of liquid than is used to make typical rice dishes: you want the result to be…

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Okayu is a Japanese porridge renowned for its abilities to cure anything from garden-variety stomach ailments to hangovers. Curing properties aside, I just love it as a savory breakfast. To make okayu, you cook rice in a larger amount of liquid than is used to make typical rice dishes: you want the result to be “soupy”. There are many ways to make okayu, but generally it is quite plain, with white rice, water, and maybe a little poached chicken. Here I’ve used more nutritious brown rice and added some flavorful stock, vegetables, and garnishes. p.s. The idea for the matcha salt is from Eric Goyer’s wonderful book, The Breakaway Cook.

Ingredients:

  • 1 cup short grain brown rice, rinsed
  • 4 cups homemade vegetable stock, chicken stock, or water
  • 2-4 cups water
  • 1/2 cup dried mushrooms (i used porcinis; feel free to use another variety such as shiitakes)
  • 1 cup shelled edamame
  • 4 tablespoons minced green onions- for serving
  • 4 tablespoons minced all-natural pickled ginger (sushi ginger)- for serving
  • Matcha salt- for serving (recipe follows)
  • 1 teaspoon course sea salt
  • 2 pinches powdered matcha green tea

Instructions:

  1. Place brown rice and 4 cups of the stock or water in a large pot on the stove. Add 2 more cups of water and bring to a boil.
  2. Reduce the heat to a simmer and cook for 45 minutes- 1 hour. Add the additional 2 cups of water only if too much water is getting absorbed; remember that you want the end result to be “soupy”.
  3. Add the edamame and the dried mushrooms and cook for another 30-45 minutes, again adding additional water if necessary.
  4. When it has finished cooking, scoop the okayu into individual serving dishes and top each one with 1 tablespoon each of the minced green onion and the pickled ginger. Add a generous sprinkling of the matcha salt and serve.
  5. Mix the salt and the matcha in a small bowl. Use as a finishing salt for the okayu.

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Matcha Kasutera Honey Sponge Cake – Low Fat

Ingredients:125 grams German #550 flour10 grams Matcha tea powder50 grams Honey50 grams Green tea drink5 Eggs140 grams Caster sugarInstructions:bakingboil.StirPreheatwhiskdissolved.beatthicken.whiskingwhisk,BeatwhiskbakebrownCool

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Ingredients:

  • 125 grams German #550 flour
  • 10 grams Matcha tea powder
  • 50 grams Honey
  • 50 grams Green tea drink
  • 5 Eggs
  • 140 grams Caster sugar

Instructions:

  1. baking
  2. boil.
  3. Stir
  4. Preheat
  5. whisk
  6. dissolved.
  7. beat
  8. thicken.
  9. whisking
  10. whisk,
  11. Beat
  12. whisk
  13. bake
  14. brown
  15. Cool

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