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HEALTHY RECIPES

Spinach Frittata

A breakfast recipe that is a healthy low carb option for all blood types. You can have this anytime and one serving of this delicious recipe has only one gram of carbs!  Enjoy!

5 eggs
1 bundle spinach (finely chopped)
2 tbls olive oil
1 tbls garlic/shallot mix (see below)
¼ cup crumpled feta or grated romano cheese.

Makes 3-4 servings

Preheat broiler. Beat eggs with water. Add the spinach. In a large skillet, heat oil over medium heat and cook shallot mixture until softened. Add spinach-egg mixture all at once and cook over medium heat until almost done. While the top is still a bit runny, top with cheese and run under the broiler until done, about 2-3 minutes. Season with salt and serve.

* Garlic/Shallot mix – since this mixture can be used in a lot of recipes, you can make a large amount, refrigerate and save. 10 cloves garlic, peeled/10 shallots, peeled/olive oil to cover. In a food processor or blender, combine garlic and shallots and pulse on and off until finely chopped. When desired consistency is reached, transfer to airtight container and cover with oil. This is a terrific substitute. Spoon a teaspoon or so into any dish that you’re making.

5 eggs = 30 g protein/0 carbs
1 cup spinach = 1 g carb
¼ cup feta or romano cheese = 14 g protein/3 g carb
1 tbls garlic/shallot mix = 0 g protein/0 g carb

Total for 1 serving = 14 g protein/1 g carb
Total for entire meal = 44 g protein/3 g carb

 

 

Easy Kale Chips

This is a new recipe that is tasty, low carb, and beneficial for everyone - enjoy!

The key to crisp kale chips: dry leaves. Use a salad spinner. Pat with paper towels. Get the
moisture out of those curly cracks.

Preheat oven to 400 degrees. Remove large stems and center rib from leaves. Cut leaves
into 2-inch pieces. Toss leaves in 2 tablespoons olive oil and arrange pieces in a single layer
on a foil-lined cookie sheet. Bake 5-7 minutes or until crisp but no brown around the edges.
Sprinkle with salt and serve.

1 bunch of Kale = 6 g carb/4 g protein

 

 

Chocolate-Sesame Cookies

Good for Blood Type O’s and A’s

Prep: 30 minutes Chill: 30 minutes
Bake: 10 minutes per back at 350 deg. Makes: 42 Cookies

8 ounces semisweet chocolate
2 tablespoons butter
3 tablespoons tahini (sesame seed paste)
2/3 cup almond flour (the recipe originally called for all purpose flour, but four wheat free, use the almond flour and it cuts the carbs dramatically and the taste is the same.
½ teaspoon baking powder
½ teaspoon salt
2 eggs
¾ cup packed brown sugar
1 teaspoon vanilla
½ cup sesame seeds, toasted

1. In a small saucepan melt chocolate and butter over low heat, stirring frequently until smooth. Remove from heat; stir in tahini. Set aside.

2. In a small bowl combine flour, baking powder, and salt; set aside.

3. In a large mixing bowl beat eggs until frothy. Add brown sugar and vanilla; beat until well combined and light. Beat in chocolate mixture. Beat in flour mixture just until combined. Cover dough; chill about 30 minutes, until easy to handle and roll.

4. Preheat oven to 350 deg. Roll dough into 1-inch balls;p roll balls in sesame seeds. Place on cookie sheets 2 inches apart. Bake for 10-12 minutes or until puffed and set on the bottoms. Transfer cookies to wire rack; cool completely.

Per cookie: 73 calories, 4 g fat (2 g sat. fat) 41 mg sodium, 1 g carb., 1 g fiber, 1 g protein.

This per cookie breakdown is if you used all purpose flour instead of almond flour.

*** ¼ cup almond flour = 6 g carbs/6 g protein
¼ all purpose flour = 23 g carb/3 g protein

You can see there is a significant difference in the carbohydrates, therefore, each cookie is less than 1 g carb when using the almond flour!


 

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