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P’s Meatballs

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Meatballs

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Course: Dinner, Side Dish
Prep Time: 10minutes
Cook Time: 25minutes
Servings: 4servings
Calories: 190kcal

Ingredients

  • 1 lb Grass Fed Burger 90/10 Can sub X-lean Turkey
  • 1/2 cup Cauliflower Rice Can sub Oatmeal
  • 2 tbsp No sugar ketchup
  • 1 clove Garlic minced
  • 1 small Onion chopped
  • 1 large Egg
  • 2 tbsp Fresh Thyme chopped fine

Instructions

  • Heat oven to 375°
  • Chop/mince onion, garlic and thyme
  • Place all ingredients in a large bowl and mix well with hands
  • Make balls with 1/4 mixture
  • Place on sprayed cookie sheet / cake pan or in muffin tin
  • Bake 25-30 minutes

Nutrition

Serving: 3balls | Calories: 190kcal | Carbohydrates: 6g | Protein: 21g | Fat: 8g | Sodium: 184mg | Sugar: 2g

P’s Mushroom Crab Cakes

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P’s Mushroom Crab Cakes

See video at bottom to watch the process!
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Course: Appetizer, Dinner, lunch, Main Course, Side Dish
Cuisine: American
Keyword: Fish, Dinner, Main Course, Mushrooms, Sides, Vegetarian
Prep Time: 20minutes
Cook Time: 5minutes
Servings: 2Servings

Equipment

  • 16×16 Cheese Cloth

Ingredients

  • 8 oz Lions Mane Mushrooms [can use trumpets chopped fine]
  • 2 tbsp water
  • 1/4 cup onions chopped fine
  • 1/4 cup rolled oats [organic]
  • 1/4 cup flax meal
  • 1 1/2 tsp Old Bay Seasoning
  • 2 tbsp Nutritional Yeast
  • 1 clove Garlic
  • 2 tbsp Plant perfect vegan mayo
  • 1/4 tsp Fresh ground black pepper
  • 1/2 cup almond flour
  • 2 tbsp avocado oil

Instructions

  • Peal Lions Mane [If using trumpet, chop]
  • Place 2 tbsp water in large skillet and heat to medium heat
  • Add mushrooms to skillet and turn to low. We are simly getting some of the water out of the mushrooms and soften. Appox 10 minutes
  • Wet cheese cloth and line a culendar, pour mushrooms into cheese cloth and let cool while putting the other ingreadiants together. Once cooled, twish cheesecloth and squeeze juice out of mushrooms. [You can save the juice for tea]
  • In a medium bowl measure remaining incredients. Add mushrooms and mix well. I use my hands.
  • Plut almond meal on a large place to coat cakes
  • Heat Avocado Oil in a large skillet to Med/High heat. [2 min]
  • Form, coat and place cake in skillet. Cook 2-3 minutes on each side until golden brown
  • Serve over softened arugual & spinach, or by themselves. Garnish with Avodaco, Greek yogurt, Vegan Mayo Aoli, or other clean sauce of choice.

Video

Shredded Chicken

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Shredded Chicken

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Course: Chicken, Dinner, Easy, Main Course
Cuisine: American
Prep Time: 5minutes
Cook Time: 9minutes
Servings: 4servings
Calories: 173kcal

Equipment

  • Instapot Or Crockpot [Will take more time.]

Ingredients

  • 1+ lb Organic Boneless Chicken Breasts
  • 1 clove Garlic minced
  • 1/2 cup Chicken Stock
  • 1 tsp Basil
  • 1 tsp Oregano
  • 1/2 tsp Red pepper flakes

Instructions

  • Rinse chicken and remove any excess fat and place in instapot
  • Mince garlic clove and add to chicken
  • Add remaining ingredients to pot
  • Cook on high pressure for 9 minutes. Quick release and place chicken in cake pan.
  • Shred chicken using 2 forks and enjoy

Nutrition

Serving: 4oz | Calories: 173kcal | Carbohydrates: 1g | Protein: 33g | Fat: 4g | Sodium: 133mg

Egg Salad Wraps

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Egg Salad Wraps

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Course: Breakfast, lunch, Salad
Cuisine: American
Keyword: Breakfast, eggs, lunch, salad
Prep Time: 5minutes
Cook Time: 15minutes
Servings: 2servings
Calories: 240kcal

Ingredients

  • 6 large Eggs
  • 1 tsp Plant perfect vegan mayo
  • 1 tsp Salt More to taste
  • 1/2 tsp Black Pepper
  • 4-8 leaves Romaine

Instructions

  • Hard boil 6 eggs – Put eggs in a large pot and cover with water. Let come to a boil and time 8 minutes.
    6 large Eggs
  • Peel eggs and mash with fork. Set aside.
    6 large Eggs
  • Mix other ingredients and serve in Lettuce leaves
    6 large Eggs, 1 tsp Plant perfect vegan mayo

Nutrition

Serving: 2Leaves | Calories: 240kcal | Carbohydrates: 3g | Protein: 19g | Fat: 16g

Breakfast – Avocado Egg Salad Copy

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Avocado Egg Salad

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Course: Breakfast, lunch, Salad
Cuisine: American
Keyword: Breakfast, eggs, lunch, salad
Prep Time: 5minutes
Cook Time: 20minutes
Servings: 4servings

Ingredients

  • 6 large Eggs
  • 1/2 Avocado 3/4 cup mashed
  • 2 tsp Fresh Lime Juice
  • 1 tsp Cumin
  • 1 tsp Paprika
  • 1 tsp Salt More to taste
  • 1/2 tsp Black Pepper
  • 3 tbsp Fresh Chopped Cilantro

Instructions

  • Hard boil 6 eggs – Put eggs in a large pot and cover with water. Let come to a boil, cover and turn heat off. Let sit for 15 minutes. Drain eggs and fill pot with cold water to cool eggs for 5 min.
    6 large Eggs
  • Peel eggs and mash with fork. Set aside.
    6 large Eggs
  • While eggs are cooking and cooling, mash avocado.
    1/2 Avocado
  • Stir in lime juice, spices & salt to avocado.
    2 tsp Fresh Lime Juice, 1 tsp Cumin, 1 tsp Paprika, 1 tsp Salt, 1/2 tsp Black Pepper
  • Slowly fold into mashed eggs continuing to mix
    6 large Eggs, 1/2 Avocado
  • Sprinkle with cilantro when ready to serve
    3 tbsp Fresh Chopped Cilantro
  • Serve over bread, lettuce or wrap

P’s Mac N’ Cheese

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P’s Mac N’ Cheese

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Course: Dinner, lunch, Main Course
Prep Time: 10minutes
Cook Time: 5minutes
Servings: 4Servings1
Calories: 195kcal

Ingredients

Cashew Cheese Sauce

  • 1 cup Water
  • 1 cup Raw Cashews
  • 3 tbsp Miso paste
  • 1 clove Garlic minced
  • 3 tbsp Nutritional Yeast
  • 1 tsp Cumin
  • 1 tsp Onion powder
  • 1/2 tsp Garlic powder

Instructions

  • Place all Cheese Sauce ingredients into single serving blender and puree
  • Rinse noodles and place in Medium Saucepan
  • Add cheese sauce to noodles and heat through about 2-3 minutes!

Notes

Fun add ins…broccoli & chicken, carrot dogs, have fun with this simple delicious recipe!

Nutrition

Serving: 1serving | Calories: 195kcal | Carbohydrates: 17g | Protein: 4g | Fat: 13g | Sodium: 380mg | Sugar: 2g

P’s Carrot Dog

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P’s Carrot Dogs

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Course: Dinner, lunch, Main Course
Keyword: dinner, Hotdog, lunch, Vegan
Cook Time: 10minutes
Servings: 4servings
Calories: 82kcal

Ingredients

  • 6-8 Carrots peeled

Marinade

  • 1/2 cup Soy Sauce [low sodium]
  • 1/2 cup Apple Cider Vinegar I prefer Braggs
  • 1/4 cup Vegetable Broth [low sodium]
  • 1 Tbs Maple Syrup
  • 1 Tbs Liquid Smoke
  • 1 tsp Yellow Mustard
  • 1 tsp Fresh Garlic minced
  • 1 tsp Pickled Jalapeno Juice
  • 1/2 tsp Onion Powder

Instructions

  • Cut and peel carrots
  • Boil carrots in water until just fork tender, about 10-15 min
  • Drain carrots, rinse with cold water and drain. Place carrots in a ziplock freezer bag.
  • Whisk all marinade ingredients together and pour into bag with carrots.
  • Marinate for 8-12+ hours [ok to leave overnight]
  • Grill carrots on an open grill or pan fry. Grill to heat all the way through and to get some blackened grill marks on each side.

Nutrition

Serving: 1carrot | Calories: 82kcal | Carbohydrates: 17g | Protein: 4g | Sodium: 1448mg | Sugar: 11g

P’s Breakfast Chicken

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P’s Breakfast Chicken

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Course: Breakfast
Cuisine: American
Keyword: apples, Breakfast, Chicken, snack
Prep Time: 2minutes
3minutes
Servings: 2servings
Calories: 150kcal

Ingredients

  • 1 Apple Sliced and cored
  • 8 oz Chicken leftover
  • 1/2 tsp Cinnoman

Instructions

  • Heat skillet to medium high and spray with cooking spray
  • Place apple slices in skillet and sprinkle with cinnamon. Stir occasionally until softened [2-3 minutes]
  • Slice chicken into bite size pieces and add to apples. Stir to combine and heat chicken through [2-3 minutes]
  • Place 1/2 of mixture in 2 separate bowls and serve.

Notes

Can serve over egg whites, on a salad, or on its own!

Nutrition

Serving: 2servings | Calories: 150kcal | Carbohydrates: 15g | Protein: 23g | Fat: 2g | Sodium: 111mg | Sugar: 10g

P’s Parchment Baked Chicken with Arugula,Sage & Rosemary

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P’s Parchment Baked Chicken with Arugula,Sage & Rosemary

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Course: Dinner, lunch
Cuisine: American
Keyword: Chicken, dinner, lunch
Prep Time: 15minutes
Cook Time: 20minutes
Total Time: 35minutes
Servings: 4servings
Calories: 213kcal

Ingredients

  • 2 cups Arugula leaves torn
  • 4 Skinless boneless chicken breasts halves 4-6oz each
  • 2 tsp Fresh Sage chopped
  • 2 tsp Fresh Rosemary chopped
  • 1 cup Plum Tomatoes chopped
  • 4 tsp Olive oil
  • 4 tsp Kalamata Olives sliced and pitted
  • Fresh ground pepper and sea salt to taste

Instructions

  • Preheat oven to 450°F
  • Cut 4 pieces of parchment paper into 12×16 inch pieces. Fold paper in half to create a crease, then unfold and get ready to fill each one.
  • Place 1/2 c Arugula touching the crease on each piece of paper
  • Place chicken over arugula, sprinkle with 1/2 tsp. Sage and 1/2 tsp. Rosemary. Top with 1/4c chopped tomatoes, pinch of salt & pepper. Next drizzle with 1/2 tsp. olive oil and top with 1 tsp olives.
  • Fold parchment paper over top and seal edges with narrow folds.
  • Place packets on baking sheet for 20 minutes or until puffy and lightly browned
  • To serve: open packets and transfer to plates. Pour juices over the top!

Nutrition

Serving: 1packet | Calories: 213kcal | Carbohydrates: 1g | Protein: 33g | Fat: 8g

Pearla’s Pizza [Cauliflower Crust]

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Pearla’s Pizza

Gluten free
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Course: Dinner, lunch, Main Course, Snack
Prep Time: 20minutes
Cook Time: 15minutes
After adding Toppings: 15minutes
Total Time: 30minutes
Servings: 1pizza
Calories: 234kcal

Ingredients

  • 3 cups Uncooked Cauliflower rice fresh or frozen
  • 2 large Eggs
  • 3 tbsp Coconut Flour
  • 1 tsp Baking Powder
  • 1 tsp Garlic Powder
  • 1 tsp Sea Salt

Pizze Topings

  • 1 Plumb Tomato
  • 1 clove Garlic Minced
  • 1/3 cup Parmesan Cheese Shredded
  • 4 leaves Fresh Basil Chopped
  • 1 tsp Pizza Seasoning Frontier Organic
  • 6 oz Chicken P's Teriyaki Chicken is great.

Instructions

  • Preheat oven to 425ºF. Line your baking sheet with parchment paper. (If you are using a pizza stone place in the oven while it preheats, without parchment paper.)
  • Shred entire head of cauliflower with a cheese grater or food processor. Measure out 3 cups and freeze the remaining. Cook the cauliflower rice adding 2-3 tablespoons water. If using frozen, no additional water is needed.
  • Once the cauliflower is steamed and tender (do not overcook you don't want total mush), let cool slightly then place in cheese cloth or a clean kitchen towel and squeeze all water out of the cauliflower forming a ball
  • Add the squeezed cauliflower ball to a large bowl, with the eggs, coconut flour, baking powder garlic powder and sea salt. Mix well using your hands.
  • On a parchment lined pan press and form into your crust, it should be around 8-9 inches in diameter. If you are cooking on a preheating pizza stone, form the crust on the parchment paper, off of the pan and then carefully transfer to the hot stone.
  • Bake the crust without toppings for 12-15 minutes in the 425ºF oven. Bake until it is golden brown on the bottom and not soft or soggy in the middle.
  • Remove the crust from the oven and let set for 1-2 minutes before adding toppings.

Prepare Toppings

  • If your not using leftover chicken, Slice a 6oz chicken breast into 1 inch slices. Airfry for 10-12 minutes.
  • Using a filet knife, slice tomato in paper thin slices.
  • Chop garlic and basil
  • Cool the chicken and slice in bite size pieces.

Top Pizza

  • Add sliced tomato to crust and sprinkle with pizza seasoning
  • Add cheese and other toppings
  • Bake an additional 10-15 minutes

Notes

Additional Options:  Depending on your taste buds you can add fresh or dried rosemary, italian seasoning, and many other spices to this crust.  Be adventurous and let me know what your favorite combo is!  CoachPearla@gmail.com

Nutrition

Serving: 2pieces | Calories: 234kcal | Carbohydrates: 17g | Protein: 24g | Fat: 8g

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