Chocolate Coconut Cookies (Tastes almost like Almond Joy!)

5 Tablespoons coconut oil (or butter if you must) ½ cup unsweetened cocoa powder ¼ cup cream 1 ½ teaspoon vanilla ½ teaspoon salt 12 tsp. Spoonable Stevia Blend or 1 cup Erythritol (or whatever equivalent you prefer to equal approx 1 cup sugar) 4 eggs ½ cup coconut flour (I used Aloha Nu brand in analysis) ½ cup unsweetened coconut 36 almond or macadamia nut halves DIRECTIONS Preheat oven to 350 F. 1) Melt butter in bowl or 1 quart measuring cup -- you can make the whole recipe in the same container that way. 2) Whisk in cocoa powder until blended. Whisk in cream, salt, vanilla, and sweetener. 3)Taste. This is the point where you want to get the right amount of sweetener for your taste. 4) Whisk the eggs in and beat until they are well-blended. Add coconut flour and blend well, and finish with the dried coconut. Combine well, and let sit for 5 minutes. The coconut will absorb most of the liquid. 5) Prepare cookie sheets, either by greasing well, covering with parchment paper, or a silicone baking mat. 6) Drop batter by rounded teaspoons (batter will be about 1½ inches across). Put half an almond or macadamia nut on the top of each, and push slightly to "anchor." 7) Bake for about 12 minutes, until cookies are set and just beginning to brown on bottom. 8) Let cool on pan for about 10 minutes. Remove. When fully cool, store in airtight container. Makes three dozen cookies.

Quiche

6 eggs 1/2 cup onion, finely chopped 1/2 cup cooked meat (chicken, beef, lean pork, etc) finely chopped 1 cup veggies (thawed chopped spinach, chopped broccoli, leftover roasted veggies, etc) 3/4 cup half and half 1 cup grated cheese (aged cheddar or swiss is best) 2 tablespoons milk powder (optional; adds body and additional protein Salt, pepper, freshly-ground nutmeg (to taste) 1 tablespoon olive oil non-stick cooking spray, EVOO, or coconut oil If you want to make it crustless you can stop here, or you can make a crust with 2-4 Wasa crackers or 1 cup of almond meal. Mix the crumbs with a little melted butter, EVOO, or melted coconut oil until slightly moistened, but not wet. DIRECTIONS 1) Lightly grease a pie plate, 9x9, or (my fav) a cupcake pan. 2) (skip this part if you are going crustless)... Spread the crust evenly on the bottom and a little bit up the sides of the pan. Toast in the oven at 350 for about 10 minutes. Just until slighty toasty. *Watch it! It burns easy* 3) Saute onion in olive oil, until tender and translucent. Allow to cool. 4) In large bowl, beat eggs. 5) Add remaining ingredients to bowl; stir to combine. 6) Place the quiche pan into a larger baking pan (such as a lasagna pan). Add about 1/2 inch to 3/4 inch of hot water to the larger pan (You just made a Bain-Marie! Who says you aren't French?). Avoid getting water into quiche mixture! 7)Bake at 300 degrees until quiche is firm, but still jiggles when shaken, about 40 minutes.

Protein Packed Pancakes by Miss Rachel

1/3 c milled flax seed (regular or golden)
1 egg
1/2 c Egg Beaters (or egg substitue)
1/2 tsp cinammon
1/2 tsp baking powder (not soda!)
pinch of salt
1 packet of stevia
1 scoop of Jay Robb vanilla whey protein powder
*UPDATED* Add 1 tbsp of coconut oil (or any oil of your choosing)

You can make this recipe without the protein powder, I would just add in a little bit more flaxseed meal (probably 1/2 c) and you might add a little vanilla extract. However, the protein powder really ups the good nutrition in the recipe! Just look at all that protein! Whew!

Happy Cooking

Mug cake with cream cheese and Mac nuts

1 tbs Almon flour
1 tbs coco mix
4 packet of Stevia
1 egg
1 oz Mac nuts
2 tbs cream cheese ( soften)
1 tbs coconut oil ( melted)
1 teaspoon of sugarless syrup ( I used chocolate)
Bake in microwave 90 sec (1000 watts)

Fish Parmesan

4 oz. tilapia or other fish
1 Tbl. butter
1/4 c. sour cream
1 oz. parmesan cheese (freshly grated)
salt, optional

Combine butter, sour cream, and parmesan cheese. Pile on top of fish in shallow baking dish. I used a pie plate. Cook in over on 350 degrees for approximately 20-30 minutes depending on the thickness of your fish.

Servings: 1
464 calories, 39 grams of protein, 32 grams of fat, 2 grams of carbs

34% protein, 62% fat, 2% carbs

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P3 Chili

1/2 lb ground turkey or beef

1 15 oz. can organic tomatoes

1/2 onion

1/8 - 1/4 tsp organic chili powder

1 cup water

puree 1/2 of tomatoes

saute meat and onions until done

add all tomatoes

add chili powder

add water

simmer at least 15 minutes  

Meatballs

2 lbs extra lean ground beef (organic/grass fed is best)

1 egg

1 sm onion, diced

1 pkg onion soup mix (or favorite seasoning)

2-3 T ground sage

¼ c finely crushed bread crumbs

Mix all together. Weigh entire mass on digital scale. Divide that weight into 9 equal portions.

You can make about 8 small meatballs out of each portion and bake, then freeze in baggies or just freeze each portion for cooking later. Serve with fat and sugar free spaghetti sauce.