Cauliflower Salad

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Cauliflower Salad

If you like potato salad but don’t like the carbs in potato salad, this makes a great alternative salad. It’s also good after a day of cooling in the refrigerator.

4 servings


4 cups cauliflower (approximately half a head)
3 hardboiled eggs diced
½ cup mayonnaise
¼ cup celery diced
½ medium onion diced
Lawry’s Seasoned salt (25% less sodium) to taste (Or other seasonings)
Dijon mustard to taste


  1. Steam the cauliflower approximately 15 minutes. Cool and chop into bite size pieces.
  2. Mix ingredients and serve.


Nutrition Facts
Serving Size 1 Cup
Servings Per Container 1

Amount Per Serving
Calories 267 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 4.2g 21%
Trans Fat 0g
Cholesterol 171.3mg 57%
Sodium 224.3mg 9%
Total Carbohydrate 7.2g 2%
Dietary Fiber 3.7g 15%
Sugars 1.7g
Protein 7.0g 14%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Broccoli and Chicken Salad

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Broccoli and Chicken Salad

Here is a quick summer salad with a tasty twist to broccoli.

2 servings

2 Cups fresh broccoli florets, chopped

¼ Cup chopped walnuts

¼ Cup Red onions diced

1 Chicken Breast boneless cooked diced

31/2 Tablespoons Newman’s Lite Balsamic Vinaigrette

Mix it all up and serve.

Nutrition Facts
Serving Size
Servings Per Container 2

Amount Per Serving
Calories 278 Calories from Fat 131.4
% Daily Value*
Total Fat 14.6g 22%
Saturated Fat .9g 5%
Trans Fat 0g
Cholesterol 56mg 19%
Sodium 83.3mg 3%
Total Carbohydrate 9.3g 3%
Dietary Fiber 3.5g 14%
Sugars 1.4g
Protein 27.5g 55%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Coconut Oil Scramble

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Coconut Oil Scramble

I don’t much like omelets. I would rather have a scramble if I can’t have poached or over easy eggs. Experiment with different vegetables and cook your scramble in olive oil one day and coconut oil the next.

Serves 1

½ Onion, chopped

5 Cherry tomatoes, halved

½ teaspoon salt

½ teaspoon pepper

2 Eggs, beaten

1 tablespoon coconut oil

2 tablespoons salsa

1 tablespoons shredded cheese

¼ Avocado, sliced (optional)


Add the onion, tomato, salt, and pepper to the beaten eggs in a bowl and mix. Add the coconut oil to a skillet and heat over medium-high heat. Once hot, add the egg mixture and cook until the eggs begin to set (about 2 minutes). Stir the mixture with a spatula and cook until the eggs are no longer runny (about 1 more minute). Transfer to a plate, and serve hot with salsa and sliced avocado on top. Add some fruit such as half a banana.

Nutrition Facts
Serving Size Recipe
Servings Per Container 1

Amount Per Serving
Calories 270 Calories from Fat 149.4
% Daily Value*
Total Fat 16.6g 26%
Saturated Fat 8.4g 42%
Trans Fat 0g
Cholesterol 378.3mg 126%
Sodium 239.7mg 10%
Total Carbohydrate 13.7g 5%
Dietary Fiber 3.4g 14%
Sugars 4.9g
Protein 16.1g 32%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Saturday Night Dinner

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Here is Saturday night’s dinner. I’m not going to give a recipe exactly. I’ll just tell you what’s in it. You can probably see most of the ingredients in the picture.

There’s a nice piece of grilled chicken. Charlene cooked it slowly in a frying pan in a little olive oil with seasonings she likes.

She sautéed the onions, peppers and a few sliced fresh mushrooms. We get the frozen peppers at Trader Joe’s. She also had a little fresh pepper to add to the mixture.

There is a half a zucchini and half a yellow squash sliced and quartered which she lightly steamed and then added to the sauté mixture.

She was doing this while the brown rice was cooking per the box instructions.

Finally she plated it with rice at the bottom and veggies on that with the chicken laid gently on the top. It was not only good, it was nice looking also.

This meal fits the plan and also is a tasty meal.

Mexican Chicken Cauliflower Soup

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Mexican Chicken Cauliflower Soup

Servings: 8


4 Tbsp. Olive Oil
6 cups sliced onions
2 Tbsp. Chili Powder
1/2 tsp. garlic powder
2 tsp. ground cumin
2 Medium Heads Cauliflower, cored and cut into chunks
8 cups chicken broth or vegetable broth
1 tsp. salt ½ tsp. freshly ground pepper 3 cooked diced boneless chicken breasts
2 Tbsp. Trader Joe’s Salsa per serving and added when served, optional
1 avocado, diced, optional


In a soup pot, sauté onions in olive oil until translucent, about 10 minutes. Add chili powder and cumin, cooking for 1 to 2 minutes, stirring constantly.

Add cauliflower and chicken stock. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes until vegetables are tender.

Purée ½ of the mixture in a blender, food processor, or with a hand blender. (You can blend it all if you don’t want any cauliflower chunks.) Thin to desired consistency with a little stock or water or leave as is, and add salt and pepper to taste.

Add cooked diced chicken breasts and stir. Measure out individual servings.

Top with 2 Tbsp. Trader Joe’s Salsa per bowl and serve. (You can also add grated jack/cheddar cheese and chopped fresh oregano, if desired. But dairy isn’t on our plan).

Nutrition Facts
Serving Size 1 1/2 C
Servings Per Container 8

Amount Per Serving
Calories 270 Calories from Fat 74.7
% Daily Value*
Total Fat 8.3g 13%
Saturated Fat 1.0g 5%
Trans Fat 0g
Cholesterol 48mg 16%
Sodium 260.6mg 11%
Total Carbohydrate 25.3g 8%
Dietary Fiber 8.4g 34%
Sugars 3g
Protein 26.1g 52%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Brown Rice Pasta Meat Sauce

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Here’s that recipe I promised you yesterday. It’s a great substitute for white pasta or even whole wheat or whole rain pasta. It’s also delicious.

Brown Rice Pasta Meat Sauce

Servings= 6


1 Tbsp. olive oil
1 onion, chopped
6-8 fresh mushrooms, sliced and halved
1 bell pepper, diced
1 red pepper, diced
1 tsp. Dried Italian Seasoning
1 tsp. Dried Basil
½ tsp. garlic powder or more if desired
1 lb. ground turkey
1 jar of Trader Joe’s Marinara Sauce
1 1/2 cups dry, Trader Joe’s Rice Pasta Fusilli


Dice the peppers, onion, and sliced, halved mushrooms. Sauté in a frying pan with a little olive oil. You can also add a few shakes of the dried seasonings with these vegetables as well. Sauté on lower heat until cooked to desired tenderness. Remove from frying pan before adding ground turkey to cook. Set veggies aside.

Crumble ground turkey in frying pan and add a little more olive oil. Stir as needed so turkey doesn’t burn or stick, but cook thoroughly. While meat continues cooking on medium heat, add seasonings and stir frequently.

Measure 1 1/2 cups of uncooked Trader Joe’s Rice Pasta Fusilli. Add pasta to hot water and boil according to package directions. Cook until tender and drain thoroughly. Set aside.

Once meat is cooked add to a food processor until mixture is a more uniform mixture.

In a separate pan, add meat mixture, vegetables, and jar of Trader Joe’s Marinara Sauce and stir thoroughly. Cook on low, stirring often until most of the watery portion is gone.

Pasta should be cooked by now. Be sure to drain well before placing serving portions on dinner plates.  Spoon meat/vegetable mixture over pasta. Serve immediately.

The leftover meat/vegetable/sauce mixture can be refrigerated for another meal or two with any remaining pasta, and be an easy heat-n-eat meal.


Nutrition Facts
Serving Size 1 Cup
Servings Per Container 6

Amount Per Serving
Calories 180 Calories from Fat 57.6
% Daily Value*
Total Fat 6.4g 10%
Saturated Fat 1.7g 9%
Trans Fat 0g
Cholesterol 53.3mg 18%
Sodium 256.8mg 11%
Total Carbohydrate 15.2g 5%
Dietary Fiber 2g 8%
Sugars 2.5g
Protein 16.3g 33%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Broccoli Snack


Broccoli Snack

Here’s a simple low calorie yet delicious broccoli snack (if you like broccoli). It fits our diet plan and is a tasty afternoon treat.

Servings – 1


1 Cup Broccoli – as much as you like, but a cup each is good. We get Trader Joe’s broccoli florets and it makes it quick to take out of bag, wash, cut into bite size pieces and toss into the mixing bowl.

1 TBS – Red Onion – a little goes a long way. A tablespoon each is pretty good or more if you like onion.

1 TBS – Walnuts – chopped about a tablespoon or more if you like. You can also use other nuts which fit your fancy.

1 TBS – Lite Balsamic Dressing – we use Paul Newman’s for convenience. We use a capful which is about a tablespoon. You could also use olive oil and balsamic vinegar.


Toss the ingredients in a bowl and throughly mix. Yes it’s that simple.