Every week I send out a new recipe via my newsletter (sign up) and will collate them here up until it gets too hectic. Book mark this blog page and enjoy trying out these delicious macro and calorie counted recipes that keep things interesting and healthy.

Recipe 1
Cauliflower-Crusted Spinach Feta Pie

Ingredients

For the crust

1 large head cauliflower, cut into 8 cups (1200g) florets
1 tablespoon Parmesan cheese, shredded
2 large egg whites

For the filling

6 large egg whites
2 large eggs
10 ounces (284g) frozen spinach, thawed and drained
3/4 cup (100g) feta cheese, crumbled
1/4 cup (25g) green onion, chopped
1 teaspoon dried oregano
1/2 teaspoon ground black pepper

Directions

For the crust

Preheat the oven to 400°F (200ºC), and coat a a deep, 9-inch pie pan with cooking spray, reserve. Spread a clean tea towel on the counter for draining the cauliflower.

Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high. The cauliflower should be tender. Transfer half of the cauliflower to a food processor and process mincing finely. Dump the cauliflower on the clean tea towel, and repeat with the remaining cauliflower. Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.

While it cools, whisk the 2 egg whites with the parmesan in a medium bowl. When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead the cauliflower over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few minutes. When nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix. Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan. Bake for 15-20 minutes. The edge will be browned and the bottom will look dry.

For the filling

Whisk the remaining egg whites and the whole eggs in a large bowl. Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano and pepper. Stir to mix, and pour into the baked shell. Smooth the top and bake for about 35–40 minutes, until the top is puffed in the center and the eggs are cooked through. Cool on a rack for five minutes before slicing into 7 pieces.

Serves: 7 | Serving Size: 1/7 of a 9-inch pie

Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g

Recipe 2
Vegan Chickpea Frittata

Instructions

1 tablespoon olive oil, divided
1 cup (160g) onion, chopped
1 cup (100g) cauliflower, chopped
2 cups (56g) fresh spinach
1/2 teaspoon salt
1 1/2 cups (138g) chickpea flour
1/2 teaspoon black pepper

Directions

Preheat the oven to 375ºF (190ºC), and use 1 teaspoon olive oil to grease a deep, 9-inch (23 cm) pie pan, reserve.

Place a large saute pan over medium-high heat, coat with remaining olive oil and add the onion and cauliflower. Stir, reducing the heat to medium when it starts to sizzle. When the cauliflower is tender, about 4 minutes, remove from the heat and stir in the spinach and salt. Let it stand as the spinach wilts.

In a medium bowl, whisk the chickpea flour, pepper and 1 1/2 cups (375ml) water. Stir the cooked vegetables into the chickpea mixture, then pour into the prepared pie pan. Smooth the top.

Bake for 45 minutes, until the top is cracked and feels firm when pressed. Let cool for 5 minutes on a rack before slicing in 6 pieces.

Leftovers can be stored, tightly covered, in the refrigerator for up to 4 days.

Serves: 6 | Serving Size: 1/6 of the frittata

Nutrition (per serving): Calories: 126; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0 mg; Sodium: 223mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 4g; Protein: 6g

Recipe 3
Low-Carb Dark Chocolate Macaroons

Ingredients

2 large egg whites, room temperature
1/3 teaspoon (1 packet) stevia sweetener
1/2 teaspoon vanilla extract
1 1/2 cups (90g) unsweetened coconut flakes (Like Bob’s Red Mill)
3 ounces (85g) 72% dark chocolate, chopped
1 teaspoon coconut oil

Directions

Preheat the oven to 350°F (180°C). Line a baking sheet with parchment paper and set aside.

Put the egg whites in a large mixing bowl and add the stevia and vanilla. Beat with an electric mixer until the egg whites are opaque and stiff peaks form when you lift the beater straight up.

Gently fold the coconut into the egg whites with a rubber spatula. Use a cookie scoop or soup spoon to make balls about the size of a walnut and drop 1 inch apart on the baking sheet. Bake for 15 minutes, or until golden brown. Transfer to a rack to cool completely, about 30 minutes. Set the lined baking sheet aside for later.

Put the chocolate in a small saucepan and cook over low heat, stirring constantly, until the chocolate is 3/4 melted. Remove from heat, add the coconut oil, and continue to stir until all the chocolate has melted. Alternatively, melt the chocolate in a microwave-safe bowl at 50% power in 30-second bursts, stirring between cooking times, until the chocolate is melted.

Put the saucepan or bowl of chocolate on a clean countertop with a folded towel under half of the pan so the chocolate pools to one side and makes dipping easier. Gently pick up the macaroons by the top and dip the bottoms in the chocolate; place on the parchment-lined baking sheet. Chill until the chocolate has set, 20 minutes.

Serve immediately or store in an airtight container in the refrigerator for up to 1 week.

Serves: 20 | Serving Size: 1 macaroon

Nutrition (per serving): Calories: 63; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 2g; Protein: 1g

Recipe 4
Fudgy Pumpkin Paleo Brownies by Ambitious Kitchen

Imagine fudgy pumpkin paleo brownies made with maple syrup, coconut flour and almond flour! These easy, one bowl healthy brownies are the ultimate fall treat.

Ingredients

3/4 cup pumpkin puree
1/3 cup pure maple syrup
2 eggs
1 teaspoon vanilla extract
3/4 cup almond flour
3 tablespoons coconut flour
1/3 cup unsweetened cocoa powder
1/2 teaspoon cinnamon
1/4 teaspoon allspice
1/4 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 cup chocolate chips
For the topping:
2 tablespoons chocolate chips
1 teaspoon coconut oil

Instructions

Preheat oven to 350 degrees F. Line a 8x8 inch pan with parchment paper.
In a large bowl, mix together pumpkin puree, maple syrup, eggs, vanilla extract until smooth.
Mix in the dry ingredients: almond flour, coconut flour, cocoa powder, cinnamon, allspice, salt, baking soda and baking powder until smooth. Fold in 1/4 cup chocolate chips.
Pour into prepared pan and spread to the edges. Smooth top with a spatula. Bake for 20-25 minutes until knife comes out clean. Brownies will not look completely cooked but as soon as the knife comes out clean, they will be done. Cool on a wire rack for 15 minutes

Make the topping by melting chocolate chips and coconut oil in a small saucepan over very low heat. Drizzle over the top of the brownies then cut into 12 squares.

Nutrition (per serving): Calories: 135; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 31mg; Sodium: 123mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 10g; Protein: 2g

Recipe 5
Creamy Butternut Squash & Apple Soup

Ingredients

5 cups (500g) butternut squash, peeled and cubed (after roasting)
4 cups (950ml) unsweetened almond milk
3 cups filtered water
1 large apple (approx. 1 cup)
1/2 cup (75g) chopped carrots
1/4 cup (40g) sweet onion, diced
2 large garlic cloves
2 large dates, pitted
2 tablespoons coconut oil
2 teaspoons of ground cinnamon
1 teaspoon sea salt, to taste
1/2 teaspoon ground black pepper
1 medium orange, juiced

Directions

Preheat oven to 450ºF (230ºC). Line a baking sheet with foil and grease lightly with coconut oil (by spreading or dolloping on the bottom).

Using a sharp vegetable peeler, peel the butternut squash while whole until the thick skin has been removed and you’re left with the bright orange flesh. After peeling, cut squash long ways (creating 2 halves). Scoop the seeds from the wide end of the butternut squash, using a spoon. Cut remaining butternut squash pieces into 1-2 inch cubes.

Spread the cubed and peeled butternut squash cubes onto the lined and greased baking sheet. Season with salt, pepper, garlic, and a dash of cinnamon. Bake at 450ºF (230ºC) for 30 minutes or until soft (you can bake longer to create a more caramelized end product, upwards to 45 minutes).

In a skillet, sauté the onions and garlic until soft and fragrant. Add roasted butternut squash, sautéed onions and garlic and all remaining ingredients into a Vitamix, high speed blender, emersion blender, food processor and blend until smooth and creamy. Keep chilled until serving.

Serve warm/hot and garnish with classic cashew cheese or crunchy walnut, pumpkin seeds.

Nutrition Information

Serves: 6 | Serving Size: 1 cup

Per serving: Calories: 202; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g

Nutrition Bonus: Potassium: 692mg; Iron: 9%; Vitamin A: 283%; Vitamin C: 88%; Calcium: 41%