Recipe: Greater Tots

Got some broccoli that’s not so pretty any more? Too much cauliflower in the drawer? Want something that tastes bad for you but isn’t? It takes a bit of time, but the results are worth it. My husband calls these “Greater Tots”, because grated up veggies turn into a healthy “tater” tot!

I have used several different veggies – broccoli, cauliflower and broccoli slaw. One time I used green beans but will not do that again as the flavor was too strong!

With the food processor, grate the veggie of your choice. Don’t be bashful – make a bunch. Mix 2½ cups of the grated veggies, with a bit of Cajun Spice (Tony Chachere), and 1-2 oz of shredded cheese – cheddar, mozzarella, pepper jack or whatever you have on hand. Mix well. Spray a mini-muffin pan with non-stick spray. Divide the veggie mixture up into all the 24 cups and press the mixture into each cup. Bake at 400 degrees for 45-60 minutes until they are good and crispy. This makes one large serving for yourself or 2 small servings if you feel like sharing. Use a narrow spatula to pop them out of the cups, and enjoy guilt-free crispy veggies. You can’t make too many of them! Change up the cheese for different flavors. Let me know how yours turn out!

Recipe: Keto Peanutbutter Cookies

1/2 c peanut butter
1 egg
1 T coconut flour Nutiva is my favorite  
2T oat fiber

Hardest part was stirring the peanut butter! I used the peanut butter with one ingredient, peanuts! I added 1 T coconut flour, 2 T oat fiber and 1 egg. Shaped into 1” balls, flattened with a fork and baked at 350 for 15 minutes. They were super good and kept me from eating non Keto goodies!

Recipe: Greater Grilled Cheese

Greater Grilled Cheese

Single serving, double if you are having lunch with your honey

Mix together the riced veggie, spice, and egg.  Form into patties on plastic wrap or wax paper, I make mine bread shaped. I make sure each patty is on its own piece of plastic wrap and used the plastic wrap to help me put in in the skillet I have sprayed with oil.

Heat up a skilled, add nonstick spray.  I have actually put coconut oil in a spray bottle lately to get the good fats without the processed oil.
Place cauliflower bread shaped patties in the pan,

cook until golden.  Flip one patty,

Add the cheese to the cooked side now showing. Place the non turned patty cooked side down on top of the cheese.

Continue to cook, flip over and  until golden brown all.

Cauliflower Grilled Cheese

Broccoli Grilled Cheese

This health veggies sandwich makes a great Saturday afternoon lunch.

The cheese holds the patties together to make a great sandwich you can pick up and eat.

Recipe: Cauliflower Salad – the Better “Potato” Salad

Headed to a gathering and need something healthy to bring? Try my no potatoes in it potato salad. The secret ingredient is cauliflower and you will not miss the potatoes!

  • 1 large head of cauliflower, chopped, cooked and cooled
  • Mayonnaise
  • Yellow Mustard
  • 3 boiled eggs, chopped and cooled
  • Dill Pickle Relish
  • Tony Chachere Cajun spice to taste


Chop up a large head of cauliflower  (about 9 cups or so)

Cook until soft, either in the microwave or steam on the stove.

Cool on a clean towel to soak up any water and to spread out for faster cooling.

Depending on how much Cauliflower you have, add, mayonnaise, mustard and Tony Chachere Cajun spice. Sometimes I also add garlic

Then add chopped eggs, lately I have been using 3 eggs, and chopped dill pickles or prepared relish.

Mix together, add additional mayonnaise or mustard or spices until you are happy with the taste and consistency.

Take to your next picnic or barbeque and watch it disappear. I took it to a party last week and everyone loved it. People who thought it was potato salad and did not try it were super anxious to try it after I told them it was cauliflower. You will never make the carb excessive, labor intensive potato salad again. The cauliflower wins hands down!

I have found it is better if I make it the night before needed, the flavors seem to sync, and just before serving, if you would like some extra flavor, add some crumbled bacon. If you add the night before serving, the bacon will get soggy, instead of being the wonderfully crispy addition.

Recipe: Kohlrabi LowCarbonara

Kohlrabi LowCarbonara

When I was a kid we had some friends that had lived in Italy and practiced the motto “Food is Love.” They taught my family to make Carbonara, the Italian classic. I have finally found an amazing substitute for the pasta in traditional carbonara – spiralized kohlrabi! The flavor and texture are wonderful – you won’t miss the pasta! This recipe serves 3-4.

  • 1 lb bacon
  • 1  small onion
  • 3+ pods of garlic
  • 2 1/2 – 3 lbs kohlrabi
  • 4 eggs
  • 5 oz parmesan

Wash, chop off the bottom, and peel the outer skin from the kohlrabi with a vegetable peeler. Spiralize the kohlrabi. Cook the bacon and onion together until crispy and brown – I like my onions and bacon well done. Add in the garlic just before the bacon and onions are done. Add the kohlrabi to the bacon mixture, toss and cover. Let cook 15-20 minutes, stirring occasionally. Then combine the eggs and parmesan, then add to the hot mixture. Stir and cover.

Simmer another 10-20 minutes until the kohlrabi is soft, the eggs are cooked and the cheese is melted. It takes much longer than you think for the Kohlrabi to cook. Plate your portions and top with grated parmesan if you would like and of course black pepper.

Let me know how yours turns out!

You can almost taste the goodness!

Recipe: Strawberry Cheesecake

Strawberry Cheesecake
1-1/2c almond flour
4T butter
1T liquid sweetener (FiberFit)
2 – 8 oz pkg cream cheese
4 eggs
3T liquid sweetener (FiberFit)
2c chopped strawberries

calories 284, carbs 4.5g, fiber 2g, protein 7.8 g, fat 25.5g

Mix the almond flour and butter, along with the liquid sweenter. I use FiberFit, which is 8x sweeter than sugar.
Press the crust into a 9” springform pan, and bake at 350 degrees for about 15 minutes.
While the crust is baking, mix 2 – 8oz packages of cream cheese (room temperature works best). Add 2 cups of chopped strawberries, 4 eggs and 3T liquid sweeter (1-1/2 cup equivalent). I only used 3T of FiberFit. Mix together well, then pour into springform pan on top of the crust that has been cooked for 15 minutes. Bake the cheesecake at 325° for 1 hour, or until a toothpick comes out clean and it is firm. Let cool. Cut into 12 pieces and enjoy!

Ed loves the cheesecake, even though it is “diet”.  It makes you feel like your cheating!


Recipe: Veggie Smoothie

Smoothies seem to be the rage right now. When I first heard about it, I was not interested in trying them.  I had no desire to drink my food. Then I was doing some research about tightening up my diet. I would love to have an amazing muscular stomach, which means I need to be leaner than I am currently. My neighbor then started telling me she was juicing her breakfast, feeling great and dropping weight, without changing anything else. I thought ok, if I need to add more veggies into my diet and I am not interested in eating cups of veggies for breakfast, maybe I need to think about the juicing or smoothie option.  I started looking for veggie smoothie recipes online. All the recipes I found online had lots of carbs- fruit and strong flavored veggies I do not want for breakfast.  

Necessity is the mother of invention!

I started with favorite mild veggies that pack a  good veggie punch, and I came up with my recipe. This has become my breakfast most mornings. I can put it together on the way out the door and drink it at my desk while I am working. I am aiming for about 300 calories, and relatively low carb. I do not want to take a ton of insulin for breakfast. Net carbs = 17 – I am having to take 2-3 units.

  • 1c unsweetened almond milk
  • 1/2 c fat free greek yogurt
  • 100g zucchini
  • handful of greens
  • 2 cups cauliflower
  • 1 scoop protein powder

1 cup or 240grams of unsweetened Almond milk

1/2 cup or 115 grams of plain greek yogurt

100grams of zucchini, about 1/2 a cup

1 handful of greens.  I like the Aldi mixed greens with baby kale and baby spinach.

I have used both vanilla and strawberry protein powder. I like them both.  I buy whatever is reasonably priced, with minimal carbs.  25 grams of protein,  and less than 150 calories per serving.  

1 scoop = 33 grams of protein powder

I add the protein powder on top of the greens so it does not get wet too soon and stick to the side of the blender cup.

I then cut up and fill the blender cup with cauliflower.  About two cups or so of chopped cauliflower

Once the blender cup is full, screw on the blender blade lid. Blend until super smooth.  

I then add the secret morning ingredient, coffee!

Since the smoothie is somewhat thick to start with, and I drink cold coffee anyway, I add black coffee to the veggie smoothie, which thins it out, ads a bit of flavor along with my morning caffeine. I love it.  I get 3 cups of vegetables, along with the kick from my coffee, and plenty of protein for my breakfast.  It takes me a couple of hours to drink while I am working, so it keeps me full all morning until time for lunch.

I have made this for my mother and my husband without the coffee and they both really like it, so it is kid and mother approved! Husband=kid!

Please let me know what you think of the Pamtastic smoothie…

Recipe: Zucchini Lasagna

I love lasagna but not all the carbs. I have taken the standby lasagna and  made a healthy low carb version, full of veggies. I use zucchini instead of pasta. I promise you will not miss the pasta!

I calculated the nutritional data with the ingredients and brands I used, please feel free to change anything, to make it your own.

I use about 1050 grams of zucchini, plus or minus and yes I do weigh it on my scale! I slice it long ways using a mandolin on 3/8 -1/2” thick setting. Zucchini that got lost in the garden, hidden behind leaves and ended up getting too big, are perfect for this recipe.

I use the Hunts Garlic & Herb pasta sauce, it is about $1 a can and low carb – two of my favorite things!  5 grams of net carbs per serving.

Brown the meat. I have made this with ground buffalo, or beef.  You can also use turkey.  Add onion and anything else you would like. I cook the meat, remove any water/fat, then add the pasta sauce and a package of fresh mushrooms when I have them.

Then I add just a bit of the sauce in a 9×13 glass baking dish. I am not sure this step is necessary, before layering the zucchini. The zucchini releases water as it cooks, so nothing ever sticks to the baking dish.

I then layer the zucchini in the baking dish, filling it pretty tight.

I did some intersting zucchini patch work here, but once it is put together you cannot tell.

The next layer is 2- 1/2 cups of cottage cheese, 1 egg, and a few spices.  I usually throw in basil and garlic, to taste.  If you prefer the ricotta cheese please use it. I love ricotta, but prefer a bit less calories and fat.

Mix this together and spread half of the mixture on top of the sliced zucchini.

Add half of the pasta sauce, meat mushroom goodness.

Then repeat the layers.  Start with the remaining sliced zucchini, then add the rest of the cottage cheese mixture.

Last half of the meat sauce.

Grate the mozzarella cheese, and add over the second layer of the meat sauce.

Bake at 350-375 degrees, my oven is a bit cranky, so I bake a bit hotter, for 45 minutes to 1 hour, depending on how golden you want it.

I slice this into 6 equal servings, which are quite large, but full of veggies. Let me know how you love it!

Recipe: Chicken and Cauliflower

Chicken and Rice made healthy = Chicken and Cauliflower – no one will miss the rice and your jeans will fit tomorrow!

Needing some easy, healthy, low carb comfort food?
I took this to my niece after she had her first baby, because bringing food to a new mom beats a new baby outfit hands down! She loved it and it is low carb and nutritious to help get her strength back without adding any bulk! I have served this to guests and everyone loves it!

Start with a big head of cauliflower, chop into pieces

use the food processor to “rice”.

8-10 cups after processed is a good round number.

Add the cauliflower to a 9×11 baking dish, then cut up chicken.
I use boneless skinless breast, feel free to use whatever chicken you prefer.

I cut the chicken into small bite size pieces, adding to the cauliflower rice.

Then add a can of cream of mushroom soup. There are multiple varieties, choose whichever you prefer, or use sour cream or greek yogurt to make your own sauce.

I spice with chicken bullion to make the cauliflower more chickeny, as well as adding my secret all spice – Tony Chache’s Original Creole seasoning.

Mix the soup, cauliflower rice, seasonings and chicken together, hopefully not throwing too much out of the baking dish!

Bake at 350 degrees for about 1 hour, sometimes longer to get the water that cooks out of the cauliflower to evaporate more. I do not cover this to cook, to ensure lots of water cooks out of the cauliflower. If you prefer, you can cook, drain and press the cauliflower ahead of time which would eliminate a lot of the water that cooks out. I have cooked and pressed the water out of the cauliflower ahead of time, laying the cauliflower out on a clean bath towel and pressing before using. This step does help with the extra liquid anytime you use the cauliflower rice. Please feel free to add fresh mushrooms or any other additions to make this fabulous dish, your own.

Recipe: Broccaslaw Spaghetti

Need a quick, nutritious, tasty dinner? Grab a bag of broccoli slaw,

a lean burger patty of your choice, along with some low carb spaghetti sauce and you have a quick and tasty dinner with plenty of veggies.
Having a patty instead of adding meat to the sauce, you can easily weigh and measure the meat to make sure you are getting the protein needed. My favorite sauce is the Hunts Garlic and Herb – it is cheap, $1 or so a can, as well as only 5g carbs for a ½ cup serving.

Poke a few holes in the bag of broccoli slaw and microwave for two and a half minutes. Ed and I split the bag of slaw, each have a burger, with the amount of sauce we each want. It is one of our favorite quick meals. Neither of us miss the pasta!