Recipe of the Week - January 4th

Dairy Free - Bulgar & Veggie Mini Breakfast Quiches



  • 2/3 cup water

  • 1/3 cup uncooked Bulgar

  • 2 tablespoons coconut oil

  • 2/3 cup chopped onion and bell peppers

  • 4 cups lightly packed chopped stemmed curly kale (4 oz.)

  • 2 tablespoons water

  • Cooking spray

  • 1 cup coconut milk

  • 2 teaspoons chopped fresh thyme

  • 1/2 teaspoon kosher salt

  • 1/2 teaspoon black pepper

  • 4 large eggs

  • 3 ounces (3/4 cup) nutritional yeast


Step 1

  • Preheat oven to 375°F.

Step 2

  • Boil 2/3 cup water and uncooked Bulgar in a small saucepan; cover, reduce heat to low, and simmer 12 minutes or until water is absorbed.

  • Heat coconut oil in a medium skillet over medium-high.

  • Add chopped onion and bell peppers; sauté 3 minutes.

  • Add kale; sauté until wilted, about 5 minutes (add 2 Tbsp. water if mixture starts to scorch).

  • Stir in Bulgar.

  • Divide mixture among 8 muffin cups coated with cooking spray.

Step 4

  • Whisk together coconut milk, chopped fresh thyme, kosher salt, black pepper, and eggs.

  • Pour 1/4 cup into each muffin cup (cups will be very full).

  • Sprinkle 3 oz. (3/4 cup) nutritional yeast evenly over cups.

  • Bake 20 to 22 minutes, until set.

Thank You

Past Recipes

BBQ Cauliflower


1 head of cauliflower

3 TBSP. unsweetened almond milk

2 TBSP Garlic powder

3 TBSP Paprika

1 TBSP Sriracha hot sauce

Salt and pepper to taste

Nutritional Yeast


Cut up cauliflower into bite size pieces and place in a large mixing bowl. Mix in all other ingredients except nutritional yeast and stir until well combined and all pieces are coated. Place onto a cookie-baking sheet with a piece of parchment paper. Spread out evenly and sprinkle nutritional yeast on top. Bake at 350 degrees for 15-20 mins stirring once in between roasting.

Creamy Coconut Lentils and Zucchini

1 teaspoon coconut oil

1 tablespoon each: cumin and coriander

6 cloves garlic

2 finely chopped zucchini

1 – 28-ounce can of crushed tomatoes

2 tablespoons ginger, chopped or ginger spice  

1 tablespoon turmeric powder

2 teaspoons sea salt

1 cup pre cooked lentils

Optional: 1-2 teaspoons cayenne powder

1 – 15-ounce reduced fat coconut milk

1 cup chopped cilantro (optional)


Heat the coconut oil in a large pot or skillet over medium-high heat. Add the garlic and zucchini until soft.Add the can of crushed tomatoes, ginger, turmeric, cumin, coriander and sea salt to the pot and cook, stirring the pot a few times, for 5 minutes. Add the lentils. Stir the pot a few times to prevent the lentils from sticking to the bottom. Next add the coconut milk and cherry tomatoes and bring the pot to a simmer. Remove the pot from the heat and stir in the cilantro if desired

Spaghetti Squash Cheeseless Alfredo


  • 1 spaghetti squash you may have extra, depending up the size

  • 1 tablespoon olive oil

Cauliflower Alfredo Sauce

  • 1/4 cup onion

  • 2 cloves garlic minced

  • 4 cups chopped cauliflower

  • 1 1/2 cups unsweetened plain almond milk

  • 1/2 cup nutritional yeast

  • 1 tablespoon lemon juice

  • salt and pepper

  • chopped parsley or basil for garnish (optional)



  1. Preheat oven to 450°.

  2. Slice spaghetti squash in half lengthwise. Scrape out seeds and stringy bits. Drizzle olive oil in a baking dish, and place spaghetti squash cut side down on top. Roast at 450° for 25-30 minutes, or until fully cooked and tender. Scoop out spaghetti squash.

  3. Cauliflower Alfredo Sauce: Pour olive oil in a hot pan. Add onion and cook on medium - high heat until translucent.

  4. Add minced garlic, and cook 30 seconds longer. Add chopped cauliflower and almond milk. Bring to a boil, then reduce to a simmer. Cook until cauliflower are tender.

  5. Put cauliflower mixture along with nutritional yeast, lemon juice, salt, and pepper in a food processor and blend until creamy.

Braised Chuck Roast


  • 1 Chuck Roast

  • 1 cup dry red wine

  • 2 cups beef stock

  • 3 tbsp tomato paste

  • 6 garlic cloves, slices

  • 1 onion, sliced

  • 3 celery stalks, sliced

  • 2 cups baby bella mushrooms, quartered

  • 2 cups butternut squash or yam

  • 5 sprigs fresh thyme

  • 1 tbsp Himalayan Sea Salt

  • 1 tbsp ground pepper

  • Extra salt and pepper


  1. Rub Chuck Roast all over with salt, then refrigerate uncovered on wire rack overnight.

  2. On day of cooking, let rest on counter for 30-45 min until roast reaches room temperature, and season again with extra salt and pepper.

  3. Braise the beef using any braising instructions. (optional)

  4. Place braised beef in slow cooker on low for 7 hours with all spices listed above, red wine, beef stock and tomato paste.

  5. Hour 6, add onion, mushrooms and yam or butternut squash.

  6. Last 15 minutes, add celery.

The Ultimate Veggie Burger




  • ¼ cup pearl barley

  • Kosher salt

  • 1 pound shiitake mushrooms, stemmed

  • 2 tablespoons olive oil, divided

  • Freshly ground black pepper

  • 1 14.5-ounce can black beans, drained

  • 1 medium onion, finely chopped

  • 2 garlic cloves, finely chopped

  • ½ cup unsalted, roasted cashews

  • 1 tablespoon old-fashioned oats

  • ¼ cup mayonnaise

  • 1 large egg yolk

  • 1 tablespoon miso

  • 1 teaspoon chili powder

  • ½ teaspoon agave nectar

  • ½ teaspoon smoked paprika

  • Pinch of cayenne pepper

  • ½ cup shredded sharp cheddar (about 2 ounces)

  • ¼ cup Cotija cheese or Greek feta, finely crumbled (about 1 ounce)


  • 1 tablespoon olive oil

  • 6 slices cheese, such as American or cheddar (optional)

  • 6 seeded hamburger buns, lightly toasted

  • Special Sauce, bread-and-butter pickles, torn lettuce, sliced tomatoes, and Dijon mustard (for serving)



  • Preheat oven to 350°. Cook barley in a small pot of boiling salted water until very tender, 40–50 minutes. Drain; let cool.

  • Meanwhile, chop mushrooms into ¼"–½" pieces. Arrange in an even layer on a large rimmed baking sheet. Drizzle with 1 Tbsp. oil, season with salt and pepper, and toss to coat. Roast until mushrooms have lost half of their volume and are tender, 12–15 minutes. This step is essential—it removes much of the excess liquid from the mushrooms, which would lead to a mushy patty. Let cool.

  • Spread beans on another large rimmed baking sheet and roast, tossing once, until most of them have split open and look dry around the edges, 8–10 minutes. The beans are an essential addition for binding the patty, and add protein. Let cool.

  • Meanwhile, heat remaining 1 Tbsp. oil in a medium skillet over medium. Cook onion and garlic, stirring frequently, until soft, 8–10 minutes. Let cool. Pulse cashews and oats in a food processor until finely chopped.

  • Whisk mayonnaise, egg yolk, miso, chili powder, agave, paprika, and cayenne in a large bowl. Add cooled barley, mushrooms, beans, onion mixture, and cashew mixture. Mash with a potato masher until mixture is well blended and sticky, about 2 minutes. Transfer one-quarter of the mixture to food processor and pulse until very finely chopped. Return to bowl with remaining patty blend. Stir in cheddar and Cotija cheese; season with salt and pepper. Form mixture into 6 patties (lightly oiling your hands will prevent it from sticking).

  • Do Ahead: Patties can be made 2 days ahead; wrap tightly and chill. Or, freeze in a single layer, then wrap tightly up to 3 months. Thaw before cooking.


  • Heat oil in a large cast-iron skillet over medium. Working in batches, cook patties until dark brown on both sides, about 10 minutes total. Place cheese slices over burgers, if using; cover and cook just long enough for cheese to melt, about 1 minute. Serve on buns with your choice of toppings.

Thank You

Mini Stuffed Portobello Mushrooms



  • 12 Baby Mushrooms

  • 1 tablespoon butter

  • 1/4 yellow onion diced

  • 1 pound ground turkey or beef

  • 1 medium red bell pepper, diced

  • 1/2 cup mozzarella cheese, shredded

  • 1/4 tablespoon garlic salt
    Pinch of pepper


  • Preheat oven to broil and line a baking sheet with aluminum foil.

  • Arrange mushrooms on baking sheet and sprinkle each with a dash of garlic salt and pepper.

  • Heat large saucepan over medium-high heat.
    Add butter and onions. Cook for 1 minute.
    Add ground turkey and continue to cook for 5-6 minutes, or until it begins to brown.
    Add bell peppers, garlic salt, and pepper. Stir well, breaking up the turkey in the process. Continue to cook for another 3-4 minutes.
    Remove from heat, add ½ of the cheese, and stir well.

  • Spoon turkey mixture into each mushroom cap. Do not overfill.  

  • Sprinkle tops with remaining cheese, then place under broiler for 7-10 minutes, or until cheese begins to brown. 

  • Remove and Serve Immediately

Thank You Carb Night Solutions Cook Book

No Bake Lemon Coconut Balls



  • 1/4 cup(60g) cream cheese

  • 1 tsp 14% sour cream

  • 2 tsp fresh lemon juice

  • zest from 1/2 a large lemon

  • 1/2 cup+2 tbsp(77g) Almond Flour

  • 2 tsp Truvia

  • 1 tbsp Splenda (or to taste)

  • 1/4 tsp vanilla extract

  • 1/16 tsp salt



  1.  Combine all base ingredients until a thick dough forms.

  2.  Freeze the dough for 5-7min.

  3.  Mix your coconut and sweetener on a small plate or bowl.

  4.  Remove the dough from the freezer and roll it into 10 small balls.

  5. Coat each ball gently in coconut until fully covered.

  6. Place back on a plate and freeze for 30min-1 hour.

  7. Enjoy immediately or store in the fridge or freezer (depending on the texture you prefer) in an air-tight container!

Thank You

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