Cooking Class Recipes

This post is a little delayed, but essential non-the-less. I would thank all of those that came to our cooking class in July. It was my first time doing it and I am so appreciative to all of those that came, but the purpose of this post is to share with those who could not make it to class as well. Here are the dishes that I prepared and their corresponding recipes. Also a big thank-you to Missy Fagg for coming to class and for taking these wonderful pictures (she did a beautiful job like always).

Hot and Spicy Pizza


  • 1 lb chicken, shredded
  • 1/4 cup hot sauce
  • 2 tbsp melted butter
  • 1/4 cup Onion, diced
  • 1/2 cup Mozzarella cheeseCrust
    • 1 cup cauliflower rice
    • 1 cup mozzarella cheese
    • 3 egg whites

How to make it: Preheat oven to 425. Heat cauliflower in the microwave for 2-3 minutes. Combine with the other ingredients. Pour onto a greased pizza sheet. Use hands to spread out evenly. Bake for 15 minutes or until slightly browned. Meanwhile shred chicken and toss with the mixture of hot sauce and butter. Once crust is done, layer this onto the crust, sprinkle onions over the top and layer with cheese. Place back in the oven and cook until the cheese is melted. Slice and serve.

*Note: for fun I’ve been making a blend of cauliflower rice with orange and white heads, then using a multi-blend cheese so that it is a ‘cheesy’ crust.

Numbers: Fats: 6.5 g Carbs: 1 g Proteins: 15 g

Brittany’s Blueberry Bliss Bites

What’s in It:

  • 1/2 cup coconut flour
  • 1/2 cup agave
  • 1/2 almond oil
  • 1/4 tsp baking soda
  • 1/8 tsp sea salt
    • 1 tbsp vanilla
    • 1 cup Blueberries
    • 3 eggs
    • Pro Dessert pudding
    • Whipped Cream

How to make it:  Preheat oven to 350. Mix coconut flour, baking soda, and salt. In a separate bowl combine oil, agave, vanilla, and eggs. Add the dry to the wet mix and make sure that it is smooth. Fold in blueberries. Bake for 20-25 minutes. Remove and let cool for 2 hours. For icing mix the whipped cream, pudding, and 1/3 cup water. Ice the cupcakes and decorate the top with fresh blueberries.

*Note: this is adapted from our Strawberry cupcake recipe in the cookbook, so feel free to fill with whatever you like.

Numbers: Fats: 5.5 g Carbs: 5 g Proteins: 1 g

Egg Muffins

What’s in It:

  • Dozen eggs
  • 1/2 lb crumbled bacon
  • Spinach, chopped
  • 1/4 cup shredded cheese

How to make it:  So completely simple, just mix all the ingredients (make sure you make the bacon ahead of time and crumble).  Spray muffin tins THOUROUGHLY  (take my word they suck to clean otherwise) and dish some of the mixture into each tin. Bake for 10-15 minutes until slightly brown on top.

 Numbers:   Fats: 13 g      Carbs: 1 g     Proteins: 13 g      

Homemade Chipotle Mayo


  • 1 egg
  • 2 egg yolks
  • 1 tsp mustard
  • 1 tbsp fresh lemon juice
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup melted coconut oil
  • 1/2 cup EVOO
  • 1 tbsp Chipotle pepper

How to make it: In food processor blend the eggs, chipotle, mustard, lemon juice, salt, and pepper. While still running on low speed, add the oils very slowly. Keep blending until there is no free standing oil.

 Numbers: Fats: 7.5 g Carbs: 0 g Proteins: .3 g (1 tablespoon)

 Deviled Eggs


  • 6 eggs, hardboiled, peeled
  • chipotle mayo
  • finely chopped celery
  • Hawaiian salt
  • Ground pepper

How to make it: Slice eggs in half lengthwise. Remove the yolks to another bowl. Cream yolk with the mayo. Next add in the celery and seasonings to taste. Spoon or pipe egg mixture into egg halves. Garnish with freshly ground black pepper or dill.

 Numbers: Fats: 4.5 g Carbs: 1 g Proteins: 3 g

Kale Chips


  • Bundle of kale
  • 2 tbsp macadamia nut oil
  • Seasonings (garlic salt and lemon juice)

How to make it: Preheat oven to 400. Tear off pieces of kale, removing all veins. Then spread on a baking sheet and toss in the oil and seasonings. Then bake until crispy, it’s that simple!

 Numbers:  Fats: 8 g             Carbs: 7 g                         Proteins: 0 g

‘Potato’ Skins


  • Mushroom Fries
  • 4 oz shredded cheddar cheese
  • 4 slices bacon, crumble
  • 2 chopped green onions

How to make it: To prepare the mushroom fries simply slice mushroom caps, dip in egg, coat with almond flour, and fry in coconut oil. Layer the rest of the ingredients onto the fries and bake at 350 until the cheese is melted.

 Numbers:  Fats: 20g           Carbs: 5.5 g             Proteins: 16  g

 Hamburger Helper


  • 1 lb ground beef
  • 4 slices chopped bacon
  • 2 tbsp chopped onion
  • 1/4 cup chopped green onion
  • 1 lb cauliflower rice
  • 8 oz can tomato sauce
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp chili powder
  • 1/8 tsp garlic powder
  • 4 oz shredded cheddar cheese

How to make it: In a large skillet, brown the hamburger, bacon, onion, and green pepper; drain the fat. Add all of the remaining ingredients except the cheese. Mix well; cover and simmer about 15 minutes, until the cauliflower is tender, stirring occasionally. Sprinkle the cheese evenly over the ‘rice’. Cover the skillet and turn the stove to the lowest heat. Cook about 5 minutes, or until the cheese is melted.

 Numbers: Fats: 17g Carbs: 4  g Proteins: 20  g (6 servings)

Peach Chicken


  • 3 lbs chicken
  • 1/4 cup macadamia nut oil
  • 1 tbsp salt
  • 6 peaches, quartered
  • Cinnamon
  • Rosemary

How to make it: Preheat oven to 400 degrees. Place chicken in a baking dish. Rub chicken with the oil, season with salt. Scatter peaches around the chicken. Season with cinnamon and rosemary. Roast for 60-90 minutes. Serve with the peaches and drizzle with a little agave maybe.

 Numbers:  Fats: 5 g    Carbs: 5 g Proteins: 20  g

 Cashew Chicken


  • 4 oz chicken, cubed
  • 1/8 cup cashews
  • 1 tsp coconut oil

How to make it: Heat coconut oil in a wok on medium/high heat. Toss in nuts, add chicken right before the nuts all slightly browned and serve.

 Numbers:  Fats: 12 g           Carbs: 4  g             Proteins: 24  g

Beef Tips with a Rice Pilaf


  • 4 tbsp coconut oil
  • 1 1/2 cups chopped onion
  • 3 cloves crushed garlic
  • 1/4 cup celery, finely chopped
  • 3 cups cauliflower rice
  • 1 1/2 tbsp grated lime peel
  • Salt and pepper to taste
  • 1/2 tsp paprika
  • 1 lb beef strips

How to make it: Cook beef strips while the rice is cooking. Melt coconut oil in saucepan and add in the onions and garlic; cook until onions are tender. Add in the rice, lime peel, and spices. Cook until rice is tender. Serve topped with grated lime peel and ground black pepper. 

 Numbers: Fats: 9 g Carbs: 4  g Proteins: 21 g

 Free Falling Apple Tart


  • 1 green apple, cored
  • 1 tbsp sugar free caramel syrup
  • 3-5 pecan halves, grated
  • ProDessert Pudding
  • 1/4 cup whipped Cream

How to make it: Prepare pudding by mixing all the ingredients except for the apple. Next dice the apple and alternate from laying apple pieces with layers of pudding. Stack 2-3 layers high and enjoy!.

 Numbers:  Fats: 5 g           Carbs: 20 g             Proteins: 25  g

This entry was posted in Diet, Foods, Nutrition, Recipes, Uncategorized, Weight Loss and tagged , , , , , . Bookmark the permalink.

One Response to Cooking Class Recipes

  1. Pingback: Freezer Meals | Body Change Wellness – Indiana

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