Low GI Blueberry Muffins

1 cup old fashioned oats, processed into flour

1/2 cup old fashioned oats

1/2 cup whole wheat flour

2 t baking powder

1/2 t salt

1/2 t cinnamon

1/2 cup sugar

1 cup fresh blueberries

1 cup fat free milk or almond milk

1 egg plus 1 egg white

1 t vanilla

2 t olive oil

  1. Preheat oven to 400 and spray muffin pan with nonstick spray.
  2. In a large bowl, combine oat flour, oats, whole wheat flour, baking powder, salt cinnamon, and sugar and stir together.
  3. In a second bowl lightly beat eggs. Add milk, vanilla, and oil and mix well.
  4. Add the milk mixture to the flour into the dry mixture and stir together. Mixture will be quite loose, but will bake up fine.
  5. Fill the muffin cups 3/4 full. Bake for 15-17 minute.

Slow-carb, Low GI Weekly Meal Plan

Hamburgers with Pumpernickel buns and Coleslaw

Brats with Pasta Salad

Cheese enchiladas with Skirt steak

Chicken drumsticks

Blueberry Oatmeal Muffins (pg 126 of GI Cookbook for Dummies)

Peanut Butter Cookies (pg 304 of GI Cookbook for Dummies)

Cheesy Vegetable Soup

  • 1 small yellow onion, diced
  • 1/2 stick butter
  • 3 tablespoons flour
  • 3 cups vegetable broth
  • 1 bag California blend frozen vegetables
  • 2 cups grated cheese
  • pinch of salt

Melt butter in a pot over medium heat, then add the onions. Cook the onions for 3 to 4 minutes, then sprinkle the flour over the top. Stir to combine and cook for 1 minute or so, then pour in the broth.

Add the frozen vegetables. Cover and reduce heat to low. Simmer for 20 minutes. Stir in cheese and allow to melt.

Very Veggie No Beans Chili

I made this chili without beans so we could put it on chili dogs. I also froze the extra without beans, but will add beans when I reheat it if I want to serve it as a main dish alone.

This is delicious and extra healthy. And totally the normal color of chili (which I had my reservations about).


1 cup frozen cauliflower
1 cup frozen carrots
2 cups raw baby spinach leaves
1/2 cup sweet green peas, frozen
2  tablespoons water
2 small to medium zucchini, peeled and rough chopped
1 teaspoon fresh lemon juice
1-2 tablespoons water, if necessary
2 tablespoon extra virgin olive oil
2 large onion, minced
2 ½ pounds lean ground turkey
2 cloves garlic, minced
2 – 4 tablespoons chili powder
2 teaspoon ground cumin
12 oz tomato paste
30 oz diced tomatoes and green chilis (3 small cans)
28 oz crushed tomoatoes
2 – 4 vegetable broth
Salt and pepper to taste


Place cauliflower, carrots, spinach, and peas a microwave-safe bowl and cover with water. Microwave on high for 8 minutes, until all veggies are very tender.

While waiting for the veggies to finish cook, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point)in a food processor.

Drain the cooked veggies. Working in batches if necessary, add in the cooked veggies to the pulsed zucchini in the bowl of the food processor. Puree on high until smooth (adding a little water if needed). Stop occasionally and push contents from the top to the bottom. Pulse until you have a smooth puree.

Heat oil over medium heat in a chili or soup pot. Cook the onions until they are slightly translucent, about 10 minutes, and then add ground meat, stirring to break it up. Cooking until meat is no longer red. Add the garlic, chili powder, cumin, and pepper. Add the veggie puree, tomato paste, tomatoes and green chilis, and 1 cup of vegetable broth. Bring to a boil, then reduce heat to low and simmer for 45 minutes to 1 hour, adding more vegetable broth as necessary. Taste and season with salt and pepper.

Potluck Veggie Pasta Salad

12 oz tri-color rotini
2⁄3 cup balsamic vinegar
1/3 cup olive oil
1⁄2 teaspoon pepper
4 teaspoons garlic powder
4 teaspoons dry basil
4 teaspoons parmesan cheese
3 carrots, thinly sliced
2 red peppers, chopped fine
1 yellow onion, chopped fine
2 stalks celery, thinly sliced
2 cups frozen corn (thawed)

Cook pasta and then run under cold water to stop the cooking process.
Whisk together next 6 ingredients for dressing.
Mix together pasta, veggies, and dressing.

High Protein Vegan Banana Breakfast Muffins


1 T chia seeds
3 T water
3 large, ripe bananas
1/2 cup agave syrup (or honey for non-vegan)
1teaspoon baking soda
1teaspoon baking powder
1 cups spelt flour
½ C all purpose flour
1⁄3cup olive oil
1⁄2teaspoon salt


Mix chia seeds and water and set aside for 10 minutes.
Mash bananas, add syrup and the slightly beaten egg.
Stir in olive oil.
Stir in dry ingredients.
Spoon into greased muffin tins.
Bake 20 minutes at 360 degrees.

Vegan Blueberry Breakfast Muffins

Screen Shot 2015-02-02 at 12.39.29 PMHigh fiber, high protein blueberry muffins.


2 T chia seeds
6 T water
1 cup All-Purpose Flour
1 Cup spelt flour
1/2 cup agave syrup (or honey for non-vegan)
3 teaspoons baking powder
1/2 teaspoon salt
1 C cashew or almond milk
6 tablespoons olive oil
1 teaspoon vanilla extract
3/4 cup blueberries


Mix chia seeds and water and let stand for 10 minutes.
Preheat oven to 400.
Mix all other ingredients, minus blueberries.
Spray 12 muffin tins and fill 2/3 full with batter.
Top each with 1 T of blueberries.
Top off with remaining batter.

Bake at 400 for 19 mins.

Sweet Potato, Pecan, Quinoa Burgers

Screen Shot 2014-10-23 at 9.19.14 PMTasty, high-protein, vegan, dairy-free burgers.


2 cups peeled, cooked and mashed sweet potatoes

3/4 cup cooked quinoa

1 T olive oil

1 tablespoons maple syrup

1/2 cup chopped pecans

1 cup chopped kale

1/2 teaspoon sea salt


Mash all ingredients together and separate into 4 patties. Warm patties in a skillet over medium heat with a little olive oil until warmed through and slightly crisp.

Pumpkin Spinach Lasagna

Screen Shot 2014-10-15 at 7.35.29 PMDairy-free, vegan lasagne.



1 can pumpkin puree

1 cup almond milk

¼ teaspoon sage

1/2 medium onion, finely chopped

4 cloves garlic, minced

1/2 cup cashews

1 cup water

8 ounces of frozen spinach, thawed

1 small sweet potato

no-boil lasagna noodles

olive oil

Salt and pepper to taste.



In a saucepan over low heat, whisk together pumpkin puree and almond milk.

Add salt, pepper, and sage to taste.

Heat olive oil in a second saucepan and add the onion and garlic.

Cook, stirring, about five minutes.

In the food processor combine cashews with 1 cup water until a smooth cream forms.

Add the cashew cream to the onions and garlic and stir well.

Add the thawed spinach and continue cooking about two minutes. Add salt and pepper to taste.

Microwave the sweet potato for 1 minute, then peel and grate it.

Spread a small amount of the pumpkin mixture in the bottom of an 8×5 inch baking pan, or split between 2 bread pans.

Arrange two no-boil noodles on top, then pour half of the pumpkin sauce on the noodles and spread evenly.

Place two more lasagna noodles on the pumpkin mixture, pour the spinach mixture on top and spread evenly.

Place two more lasagna noodles on top of the spinach and spread the remaining pumpkin sauce over the noodles.

Top with the grated potato. Cover with aluminum foil and bake in a preheated 375-degree oven for 30 minutes.

After 30 minutes remove the foil and continue to cook for about 10 minutes.


Vegan Beet Burgers

This recipe is adapted from Quinoa, Beet, and Chickpea Burgers at The Bojon Gourmet. I adapted the recipe to make it a little less labor intense and faster. Making them with chickpeas from dry and roasting my own beets would make these a little healthier and probably even a little tastier, but for a weeknight dinner, it just isn’t manageable for me!
Screen Shot 2014-10-12 at 3.40.33 PMIngredients:
1/2 cup raw quinoa, cooked
1 medium sweet onion, finely diced
1 can small, whole beets
2 cloves garlic, minced
1 14 oz can of chickpeas, drained and rinsed
2 T apple cider vinegar
1 T lemon juice
1/2 cup quick oats
1 large egg
olive oil
1) Cook quinoa according to package directions.
2) While quinoa cooks, heat the onions in olive oil and some salt for about 10 minutes.
3) While onions cook, grate or mince about 10 oz of beets (about 2/3 of the can). Add the beets and garlic to the onion and cook about 5 more minutes (salt here too).
4) Add the rinsed chickpeas and cooked quinoa to the pan with the onions and beets to warm them through.
5) Remove the mixture from the pan into a large mixing bowl.
6) Deglaze the pan with the vinegar and add the liquid to the bowl.
7) Mash the mix with a potato masher, then add the lemon juice, oats, and egg. Stir to combine.
8) Divide the mix into 6 equal portions and form into patties.
9) Heat a skillet with olive oil and cook the patties, one at a time, for 3 minutes per side.
10) Serve on a bun or alone.