Kale, Spinach & Artichoke Dip

Ingredients

• 2 cups Greek Yogurt (I used Fage Total 0%)
• 10 baby carrots
• 2 cups kale
• 2 cups spinach
• 1/4 yellow onion
• 3 tbsp minced garlic
• 1/2 cup artichoke hearts
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1/2 tsp paprika
• 1/4 crushed red pepper flakes
• 2 tbsp organic honey

Instructions

1. Process your veggies in a food processor until they are very finely chopped.
2. Mix your veggies into your Greek yogurt and stir.
3. Add in your salt, pepper, paprika, red pepper flakes and honey and stir until it is very well mixed.
4. Serve with whole wheat chips, crackers or veggies!

 

Serving Size – ½ cup

*Fix Guide: 1/2 green, 1/4 red*

Cauliflower Biscuits

Ingredients

• 1 cauliflower head, leaves removed
• 3 garlic cloves, minced
• 1/3 cup nonfat Greek yogurt
• 1/2 cup cheddar cheese, shredded
• 2 eggs
• 2 egg whites
• 1 tsp sea salt
• 1/2 tsp black pepper

1. Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy, like mashed potatoes.

2. Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.

3. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

4. Coat a mini muffin pan with non-stick cooking spray. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

 

Makes 24 biscuits.  Servings size = 2 biscuits

 

Fix Containers:  1/6 red, 1/2 green, 1/6 blue

CTHM Zucchini Pancakes

CTHM Zucchini Pancakes

1 large zucchini, shredded (about 2 cups)
1/2 cup white onion, diced
1 tablespoon dried garlic
1 teaspoon dried dill
Sea salt
Fresh ground black pepper
2 eggs
1/2 cup whole wheat bread crumbs
1 tablespoon olive oil plus olive oil cooking spray

In a mixing bowl, combine shredded zucchini,diced onion, seasonings and eggs.  It’s best to mix by hand so that everything is well incorporated.  Add in whole wheat bread crumbs and mix again.

Spray a large skillet with cooking spray and heat 1 tablespoon of olive oil over medium high heat.  When skillet is hot, use a large tablespoon to measure out portions of the zucchini mixture, using the back of the spoon to flatten it.  Cook until brown on one side and then carefully flip over to brown the other side.  Transfer to a paper-towel lined plate to cool.  Repeat with remaining zucchini mixture.  If pan gets too hot, lower heat slightly.

Serves about 2.  Serving size is about 4 pancakes.

*Fix Guide: 1 green, 1/2 yelow, 1 1/2 teaspoons*

Corn & Black Bean Dip

Ingredients:
3 scallions cut up
1 red or green bell pepper cut into small pieces
1 container feta cheese
1 can black beans rinsed and drained
1 can shoe peg corn rinsed and drained
¼ cup olive oil
¼ cup apple cider vinegar
1/8 cup Turbinado or Sugar in the Raw

Directions:
Combine all ingredients and serve with your favorite tortilla chips or pita bread.

Serving Size =  ½ cup

21 Day Fix Containers:  1 yellow, ¼ green, ½ blue, 1 tsp

Tzatziki Sauce

2 C. Greek yogurt
2 Tbsp. lemon juice
1 garlic clove, minced
2 cucumbers, diced finely
2 tsps. sea salt
2 tsp. fresh dill weed
Ground black pepper and salt to taste

Directions

Peel cucumber and dice finely. Place them in a colander and sprinkle with salt. Press down with something heavy, which allows for the moisture to be drawn out. Wait 30 minutes. Spread on a paper towel.

In food processor or blender, coarsely chop the cucumbers, lemon juice, garlic, dill and pepper. Stir in yogurt. Add salt and pepper to taste. Chill your tzatziki dip well before serving.

Serve with fresh veggies, pita or add to the top of grilled chicken.

Serving Size = 1/4 cup

Fix Containers:  1/3 green, 1/4 red

CTHM SHRIMP & MANGO SALSA SALAD WITH BALSAMIC DRIZZLE

CTHM  SHRIMP & MANGO SALSA SALAD WITH BALSAMIC DRIZZLE

3 cups shrimp, cooked, peeled and chilled
2 tablespoons balsamic vinegar glaze

For Salsa
2 cups mango, diced
1/2 cup red onion, diced
1/2 cup red bell pepper, diced
1 teaspoon olive oil
Juice of two limes (about 6 tablespoons)
6 tablespoons fresh cilantro (or one tablespoon dried)
1/2 fresh jalapeño, seeded and diced
Sea salt

Combine all salsa ingredients together in a bowl or container and mix well.  Refrigerate for at least hour so that flavors have time to blend together.

When salsa is chilled, for each serving, place 3/4 cup of salsa in a dish or bowl.  Top with 3/4 cup shrimp and drizzle 1/2 tablespoon balsamic vinegar glaze on top.

Makes 4 servings

*Fix Guide:  1 red, 1/2 purple, 1/4 green*
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CTHM ZUCCHINI STICKS

CTHM ZUCCHINI STICKS

Ingredients:
3 medium zucchini, unpeeled, cut into 3″-long stick
1 tsp sea salt
1/2 cup bread crumbs (I used whole wheat panko)
1/4 cup grated Parmesan cheese
1 tbsp salt-free italian seasoning
olive oil spray
2 egg whites, lightly beaten

Directions:
Place the zucchini sticks in a colander over a bowl and sprinkle with salt. Let the zucchini drain for 1 hour or longer; rinse and pat dry. In a bowl, combine bread crumbs, Parmesan, and seasoning; set aside.

Preheat the oven to 425°F. Line a baking sheet with parchment, and spray the parchment with olive oil. Dredge sticks a few at a time in the egg whites, then roll in the crumb mixture. Place the sticks on the prepared baking sheet.

Bake sticks for 12 minutes, turn over, and bake for an additional 8-10 minutes, until golden brown and crisp.

Makes 6 servings, serving size is 1 cup.

*Fix Guide: 1/6 yellow, 1 green, 1/6 blue*
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CTHM ROASTED RED PEPPER DIP

CTHM ROASTED RED PEPPER DIP

Ingredients:
3 medium red peppers, cleaned and cut into large pieces
1 large yellow onion, sliced
4-5 garlic cloves, chopped
1 tbsp olive oil
3/4 cup plain Greek yogurt
Sea Salt & Pepper to taste

Directions:
Preheat oven to 400 degrees. Toss peppers, onions and garlic with olive oil in a bowl to coat. On a prepared baking sheet, spread out peppers, onions and garlic in a single layer. Bake for 30 minutes or until peppers start to blacken on edges. Flip peppers and onions half way thru cooking time.

In food processor, place roasted peppers, onions and garlic. Cover; process until smooth. Add yogurt and seasoning; cover and process until smooth. Spoon dip into serving bowl. Cover; refrigerate 1 hour to blend flavors.

Just prior to serving, sprinkle with cilantro. Serve with homemade tortilla chips, baby carrots or zucchini chips.

Serving Size – ½ cup

*Fix Guide: 1/2 green, 1/4 red*
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CTHM BALSAMIC BRUSCHETTA

4 cups fresh roma or plum tomatoes, hulled and diced (about 8 – 10)
1/ 2 cup red onion, diced
4 cloves of fresh garlic minced
1/2 cup fresh basil, minced
1/2 cup balsamic vinegar
1/4 cup extra virgin olive oil
Sea Salt
Fresh Ground Black Pepper
Whole wheat tortillas/flatbread (like Joseph’s 100-calorie lavish bread)*

Combine all ingredients in a bowl and mix well. Let chill for at least 2 hours for all flavors to blend.  If dry, add more balsamic vinegar and olive oil.  Season with more sea salt and black pepper if bland.  Note, the flavor will be different each time depending on the natural sweetness of the tomatoes used.

*Note: To make fresh whole wheat crustinis, take a whole wheat tortilla or flatbread, spray lightly with olive oil spray on both sides and cut into small pieces as desired and place about 6 inches from the broiler for a couple of minute until brown and toasty. Watch carefully so as not to burn!

Enjoy on whole wheat crackers or home made whole wheat crustinis! Makes a great appetizer for guests also!

Serving size is 1/2 cup of bruschetta

*Fix Guide: 1/2 green plus 1/2 teaspoon plus yellow for crackers or crustinis*
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CTHM Cheesy Spaghetti Squash Bites

CTHM Cheesy Spaghetti Squash Bites

2 cups roasted spaghetti squash, drained of excess liquid
1/2 cup part skim mozzarella cheese, shredded
1/2 cup whole wheat bread crumbs
2 tablespoons Italian seasonings mix
2 eggs, scrambled
Coconut oil spray

Preheat oven to 400 degrees. Lightly spray a mini muffin pan with coconut oil spray. In a mixing bowl, combine drained spaghetti squash, Italian seasonings and mozzarella cheese. Then mix in scrambled eggs. Slowly add bread crumbs until everything is well incorporated. Spoon the spaghetti squash mixture into the mini muffin cups evenly. Lightly spray tops again with coconut oil. Bake for 25 minutes or until tops are browned and insides are set. Enjoy as a snack or side dish.

Makes 24. Serving size is 6

*Fix Guide: 1/2 green, 1/2 blue, 1/4 red, 1/4 yellow*
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