Easy Fat-Free and Low-Sugar Tea Loaf

Moist. Naturally sweetened. Guilt-free.

Perfect for breakfast, tea time, or a light dessert.

🕒 Time Breakdown:

Prep Time: 10 minutes

Bake Time: 40–45 minutes

Cooling Time: 10 minutes

Total Time: ~1 hour

Yields: 8 slices

🧾 Ingredients:

Dry Ingredients:

1 ½ cups whole wheat flour (or all-purpose flour for a lighter texture)

1 tsp baking powder

½ tsp baking soda

½ tsp ground cinnamon (optional for warm flavor)

¼ tsp salt

Wet Ingredients:

½ cup unsweetened applesauce (natural moisture without fat)

½ cup stevia or other low-calorie sweetener (adjust to taste)

1 large egg

½ cup unsweetened almond milk (or any milk)

1 tsp vanilla extract

Optional Add-ins:

½ cup raisins or dried cranberries

¼ cup chopped nuts (walnuts, pecans, or almonds)

👩‍🍳 Instructions:

🔹 1. Preheat the Oven

Set your oven to 350°F (175°C).

Grease a 9×5-inch loaf pan or line it with parchment paper.

🔹 2. Mix Dry Ingredients

In a large mixing bowl, whisk together:

Whole wheat flour

Baking powder

Baking soda

Cinnamon (if using)

Salt

🔹 3. Mix Wet Ingredients

In another bowl, whisk until smooth:

Applesauce

Stevia (or your preferred sweetener)

Egg

Almond milk

Vanilla extract

🔹 4. Combine and Fold

Gradually pour the wet mixture into the dry ingredients.

Stir gently until just combined—do not overmix!

📝 If using raisins/dried fruit and/or nuts, fold them in now.

🔹 5. Bake

Pour the batter into your prepared loaf pan and spread evenly.

Bake for 40–45 minutes, or until a toothpick inserted in the center comes out clean.

🔹 6. Cool & Serve

Let the loaf cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Slice into 8 pieces and enjoy!

🧠 Q&A – Tips & Common Questions

❓ Can I use a different sweetener?

Yes! You can substitute stevia with:

Erythritol

Monk fruit sweetener

Coconut sugar (adds slight richness but higher in calories)

❓ Can I make this loaf vegan?

Yes! Replace the egg with:

1 tablespoon ground flaxseed + 3 tbsp water (let sit 5 mins), or

¼ cup mashed ripe banana

❓ What can I use instead of applesauce?

Try one of these fat-free substitutes:

Mashed banana

Pureed pumpkin

Greek yogurt (not fat-free but very creamy)

❓ How do I make it extra moist?

Add ¼ cup grated apple or zucchini

Don’t overbake—check at 40 minutes!

❓ Can I freeze it?

Yes! Slice the cooled loaf, wrap individual slices in plastic or foil, and store in a freezer-safe bag for up to 2 months.

To serve: thaw overnight or microwave for 20–30 seconds.

❓ What should I serve it with?

Hot tea or herbal infusions ☕

A spoonful of unsweetened yogurt

Fresh fruit (like berries or apple slices)

🔁 Variations:

• Add orange or lemon zest for citrusy flavor
• Swap dried cranberries for chopped dates or apricots
• Top with a light dusting of cinnamon and stevia after baking

🍰 Final Thoughts:

This fat-free, low-sugar tea loaf is:

• Super easy to make
• Customizable to your diet and taste
• Great for meal prep, light snacking, or guilt-free dessert

Quick Description:

This Chocolate Peanut Butter Cloud is a creamy, fluffy, high-protein treat that combines rich chocolate protein powder and natural peanut butter. Blended with cottage cheese, it creates a mousse-like texture that’s perfect for a quick snack or dessert. Chill or freeze for a decadent, creamy experience!

Servings and Timing:

• Prep Time: 5 minutes
• Cook Time: None (Chill/Freeze time: 15 minutes)
• Total Time: 15 minutes (chill time included)
• Servings: 1 serving
• WW Points per Serving: 5 points (depending on protein powder and peanut butter used)

Ingredients List:

• ½ cup cottage cheese – 4 points
• 1 scoop chocolate protein powder – 3 points (depending on brand)
• 1 tablespoon natural peanut butter – 4 points
• Splash of almond milk – 0 points

Instructions:

1. Blend the Ingredients: In a blender or food processor, combine cottage cheese, chocolate protein powder, peanut butter, and a splash of almond milk. Blend until smooth, fluffy, and thick.
2. Chill or Freeze: Chill in the fridge or freeze for 15 minutes to achieve a mousse-like texture.
3. Serve & Enjoy: Spoon into a bowl and enjoy the creamy, decadent cloud of goodness.

Additional Notes:

• Tip for Success: Let it sit in the freezer for a bit longer if you prefer a thicker, ice-cream-like texture.
• Serving Suggestion: Top with a sprinkle of cocoa powder, a few chocolate chips, or some crushed nuts for added texture.

Dietary Info (per serving):

• Calories: ~200 kcal
• Protein: 20g
• Carbs: 8g
• Fat: 12g
• Fiber: 2g

Brief Introduction:

This Chocolate Peanut Butter Cloud is the ultimate high-protein snack that feels like a dessert. With just a few ingredients, you get a rich, creamy treat that satisfies your sweet tooth while keeping your protein intake high. Perfect for anyone craving something indulgent yet healthy!

Step-by-Step Cooking Guide:

1. Blend the Ingredients: Combine cottage cheese, protein powder, peanut butter, and almond milk in a blender.
2. Chill/Freeze: Let the mixture chill in the fridge or freeze for a mousse-like texture.
3. Serve: Spoon it out, top with any extra toppings, and enjoy!

Ingredient Details and Substitution Tips:

• Cottage Cheese: Use low-fat or fat-free cottage cheese for fewer calories, or full-fat for a richer, creamier texture.
• Protein Powder: Choose a chocolate protein powder with minimal added sugar for a healthier option.
• Peanut Butter: You can substitute with almond butter or cashew butter if you prefer.

Recipe Variations & Serving Suggestions:

• Flavor Variations: Add a dash of cinnamon or vanilla extract to change up the flavor profile.
• Serving Suggestions: Serve as a dessert after a meal or as a protein-packed snack post-workout.

Storage & Make-Ahead Information:

• Storage Instructions: Store leftovers in an airtight container in the fridge for up to 2 days.
• Freezing Instructions: For longer storage, freeze and thaw slightly before eating.
• Make-Ahead Tips: Prepare it in advance and store in the fridge for a quick grab-and-go snack.

Optional Personal Story or Additional Notes:

I created this recipe when I was craving something sweet but needed a high-protein, low-calorie option. It’s the perfect indulgence without the guilt, and I love how the cottage cheese makes it so creamy and thick. Plus, the combination of chocolate and peanut butter is always a winner!

The Old Fashioned Custard Pie

Ingredients

1 unbaked pie shell (I use Marie Callendar’s deep dish)

3 large eggs

½ cup of sugar

½ teaspoon of salt

½ teaspoon of nutmeg

2-2/3 cups of milk

1 teaspoon pure vanilla extract

How to prepare :

Pre-heat the oven to 350 degrees. Beat your eggs slightly, then add sugar, salt, nutmeg, and milk. Beat well and poor into the unbaked pie shell. Bake for 35 to 40 minutes. Remove from oven and cool. Sprinkle the top of pie with fresh groun

d nutmeg and serve.

🥗 Fresh Cucumber Tuna Salad

Prep time: 10 minutes | Servings: 1-2

Ingredients

1 can (5 oz) Tuna (in water or olive oil), drained

1 large English cucumber, sliced into half-moons

1 stalk Celery, finely chopped (for extra crunch)

1 tbsp Fresh parsley or dill, minced

1 tbsp Red onion or green onion, finely diced (optional)

The Dressing:

1 tbsp Extra virgin olive oil (or light mayo if you prefer it creamy)

1 tbsp Lemon juice, freshly squeezed

½ tsp Dijon mustard

Salt and black pepper to taste

Instructions

Prep the Tuna: Drain the liquid from your tuna can. Place the tuna in a medium bowl and flake it into bite-sized pieces using a fork.

Add Vegetables: Toss in your sliced cucumbers, chopped celery, and herbs.

Dress it Up: Drizzle the olive oil, lemon juice, and mustard directly over the mixture.

Season: Add a generous pinch of salt and cracked black pepper.

Mix: Toss everything together gently until the tuna and vegetables are evenly coated.

Quick Tips for Best Results

Keep it Crisp: If you aren’t eating it immediately, wait to add the salt until right before serving to prevent the cucumbers from releasing too much water.

Add Spice: A pinch of red pepper flakes or “Everything Bagel” seasoning goes beautifully with this flavor profile.

Storage: This is best enjoyed fresh, but it will keep in an airtight container in the fridge for up to 24 hours.

🍦 Homemade Blackberry Cream Ice Cream

Prep time: 20 mins | Freeze time: 6 hours | Yields: Approx. 1.5 quarts

Ingredients

Blackberry Base:

2 cups fresh or frozen blackberries

1/4 cup granulated sugar

1 tbsp lemon juice (to brighten the color and flavor)

Cream Base:

2 cups heavy whipping cream (cold)

1 can (14 oz) sweetened condensed milk

1 tsp vanilla extract

A pinch of salt

Instructions

Create the Blackberry Reduction: In a small saucepan, combine blackberries, 1/4 cup sugar, and lemon juice. Simmer over medium heat for 10 minutes, mashing the berries as they soften.

Strain and Cool: Press the mixture through a fine-mesh sieve into a bowl to remove the seeds. You should have a thick, smooth purple syrup. Let this cool completely in the fridge before proceeding.

Whip the Cream: In a large bowl, whip the heavy cream until stiff peaks form (it should be thick enough to hold its shape).

Fold and Combine: In a separate bowl, whisk together the sweetened condensed milk, vanilla, salt, and your cooled blackberry syrup. Gently fold this mixture into the whipped cream using a spatula until no white streaks remain.

Freeze: Pour the mixture into a freezer-safe container or a loaf pan. Smooth the top. Cover with plastic wrap (press it directly onto the surface to prevent ice crystals).

Set: Freeze for at least 6 hours or overnight until firm.

Sausage and Cheese Breakfast Muffins

Prep time: 10 mins | Cook time: 20-25 mins | Yields: 12 muffins

Ingredients

1 lb (450g) Ground breakfast sausage (pork or turkey)

2 cups Baking mix (like Bisquick)

1 lb (450g) Sharp cheddar cheese, shredded

1/2 cup Milk (add a splash more if the dough is too dry)

2 Large eggs, lightly beaten

Optional: 1/2 tsp garlic powder or a pinch of black pepper

Instructions

Preheat & Prep: Preheat your oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners (as seen in your photo) or grease them well with cooking spray.

Cook the Sausage: In a large skillet, brown the sausage over medium-high heat until fully cooked through. Drain the excess grease well.

Mix the Base: In a large mixing bowl, combine the baking mix and shredded cheese. Toss them together so the cheese is coated in flour.

Combine: Stir in the cooked sausage, eggs, and milk. Mix until just combined. The batter will be very thick and chunky—don’t worry, that’s normal!

Scoop: Evenly distribute the mixture into the 12 muffin cups. They should be filled nearly to the top.

Bake: Bake for 20 to 25 minutes, or until the tops are golden brown and a toothpick comes out clean.

Tips for Success

The Cheese Factor: For the best melt, shred your own cheese from a block. Pre-shredded cheese is coated in starch which can make the muffins a bit drier.

Storage: These stay fresh in the fridge for up to 4 days. You can also freeze them in a freezer bag for up to 3 months—just microwave for 45–60 seconds when you’re ready to eat!

Note: If you want a “spicier” version, you can use “Hot” breakfast sausage or add a small can of drained diced green chiles to the mix.

Honey Butter Skillet Corn

Description:

This quick and easy skillet corn recipe brings out the natural sweetness of corn, enhanced with rich butter and a drizzle of honey. It’s a delicious side dish perfect for summer barbecues, weeknight dinners, or holiday gatherings. The butter adds a velvety texture, while honey gives it a subtle, irresistible sweetness.

Ingredients:

• 4 cups corn kernels (fresh, frozen, or canned—about 5-6 ears fresh)
• 3 tablespoons unsalted butter
• 2 tablespoons honey
• Salt, to taste
• Black pepper, to taste (optional)
• 1 tablespoon cream (optional, for extra richness)

Instructions:

1. Prepare the Corn: If using fresh corn, cut the kernels off the cob. If using frozen, thaw and drain. If canned, drain and rinse.
2. Heat the Skillet: Place a large skillet over medium heat and add the butter. Allow it to melt completely.
3. Cook the Corn: Add the corn to the skillet. Sauté for 4-6 minutes, stirring occasionally, until heated through and slightly caramelized.
4. Add Honey: Drizzle the honey over the corn and stir to coat evenly. Cook for another 2-3 minutes.
5. Season: Add salt and pepper to taste. If using cream, stir it in at this point for an extra creamy texture.
6. Serve Warm: Transfer to a serving bowl and enjoy immediately!

Notes:

• Type of Corn: Fresh corn gives the best texture and sweetness, but frozen is very convenient. Canned corn works too but will be slightly softer.
• Honey Options: Light honey works best. Stronger varieties (like buckwheat honey) can overpower the corn’s flavor.
• Add-ons: You can stir in chopped herbs (like parsley, cilantro, or basil) or sprinkle with a little Parmesan cheese for extra flavor.

Tips:

• Caramelization is key: Let the corn sit undisturbed in the skillet for 1–2 minutes to get a nice, slightly caramelized flavor.
• Butter Substitute: You can swap butter for ghee for an even richer, nuttier flavor.
• Spice it Up: Add a pinch of cayenne pepper or red pepper flakes for a sweet-spicy combo.
• Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave.

Servings:

• Serves 4-6 as a side dish.

Nutritional Information (Per Serving, Approximate):

• Calories: 180
• Fat: 10g
• Saturated Fat: 6g
• Carbohydrates: 23g
• Sugar: 9 g
• Fiber: 2 g
• Protein: 3 g
• Sodium: 120mg

Benefits:

• Corn: Provides fiber for digestion, antioxidants like lutein and zeaxanthin for eye health, and essential vitamins such as B vitamins.
• Honey: A natural sweetener with antibacterial properties and antioxidants.
• Butter: Adds fat-soluble vitamins like A, D, E, and K, though it should be consumed in moderation.

Q/A:

Q: Can I make this ahead of time?
A: Yes! Prepare it up to a day in advance and reheat gently before serving. Add a splash of water or cream if it looks dry.

Q: Can I use maple syrup instead of honey?
A: Definitely. Maple syrup gives a slightly different flavor but works beautifully.

Q: What can I serve with honey butter corn?
A: It pairs wonderfully with grilled meats (like chicken, steak, or pork chops), BBQ dishes, fried chicken, or a fresh summer salad.

Q: Is this dish gluten-free?
A: Yes, this recipe is naturally gluten-free. Just double-check your butter and any seasonings to ensure no added gluten.

Q: How can I make it vegan?
A: Swap the butter for a plant-based butter substitute and use maple syrup instead of honey.

🍌 Creamy Banana & Oat Breakfast Smoothie

Prep time: 5 minutes | Servings: 1

Ingredients

½ cup Rolled oats (old-fashioned)

1 Ripe banana (frozen chunks work best for a creamy texture)

1 cup Unsweetened almond milk (or any milk of your choice)

½ cup Plain Greek yogurt (adds protein to keep you full longer)

1 tbsp Chia seeds or ground flaxseeds (for healthy Omega-3s)

½ tsp Cinnamon (helps regulate blood sugar)

A splash of vanilla extract

Instructions

Pulse the Oats: For a smoother texture, add the dry oats to your blender first and pulse until they reach a flour-like consistency.

Combine: Add the banana, milk, yogurt, chia seeds, cinnamon, and vanilla to the blender.

Blend: Blend on high until completely smooth and creamy.

Adjust: If the smoothie is too thick, add a little more milk. If you prefer it colder, add a handful of ice cubes and blend again.

Serve: Pour into a glass and top with a few extra oat flakes or a dash of cinnamon for garnish.

💡 Why this works for weight management

High Fiber: The oats and chia seeds provide soluble fiber, which slows digestion and keeps you feeling satisfied for hours.

Protein Boost: Using Greek yogurt ensures you get enough protein to maintain muscle mass while losing weight.

No Added Sugar: The natural sweetness of the banana eliminates the need for honey or syrups.

Creamy Coffee Banana Smoothie.

🥤 Ingredients

Item Quantity Note

Frozen Banana 1 large Provides the creamy, ice-cream-like texture.

Chilled Coffee 1/2 cup Brewed espresso or strong coffee (cooled).

Milk of choice 1/2 cup Almond, oat, or dairy milk work best.

Greek Yogurt 1/4 cup Adds protein and extra thickness.

Nut Butter 1 tbsp Almond or peanut butter (optional, for richness).

Honey or Maple 1 tsp Optional, depending on banana ripeness.

Ice Cubes 1 small handful To keep it frost-chilled.

🥣 Instructions

Prep the Coffee: Ensure your coffee is cold or at least room temperature. Using hot coffee will melt the frozen banana and make the smoothie watery.

Combine: Add the frozen banana slices, chilled coffee, milk, yogurt, and sweetener into a high-speed blender.

Blend: Start on a low speed and gradually increase to high. Blend until the mixture is completely smooth and those dark “coffee speckles” are evenly distributed.

Check Consistency: If it’s too thick, add a splash more milk. If too thin, add another frozen banana chunk or more ice.

Garnish: Pour into a glass. As seen in your photo, top with a few whole roasted coffee beans and serve with some fresh banana slices on the side.

Pro Tip: For an extra energy boost, you can add a scoop of chocolate or vanilla protein powder to make this a full meal replacement!

Ingredients

1.5 lbs small boiling potatoes, halved

3 tablespoons olive oil + additional to fry tortillas

1 small white onion, thinly sliced

6 medium fresh poblano chiles, roasted and peeled

Salt

8 oz crumbled Mexican queso fresco or other fresh cheese such as feta or goat cheese

16 leaves epazote, chopped (optional)

8-12 corn tortillas, lightly fried in olive oil

How To Make Potato Green Chile Tacos

Step 1:

Simmer the potatoes in salted water to cover until tender, about 15 minutes.

Drain, cool under running water, peel and cut into 1/4-inch dice.

Step 2:

Heat the oil in a heavy medium-size skillet over medium.

Add the onion and potato, and fry, stirring regularly to ensure that nothing sticks to the pan, until the mixture is richly browned, 10 to 15 minutes.

Step 3:

While the potatoes are browning, seed the chiles and roughly chop.

Stir them into the potato mixture with epazote and season with salt to taste.

Remove the mixture from the heat and stir in the cheese.

Step 4:

Fry corn tortillas in olive oil over medium heat.

Fill with potato filling, fold in half, and serve with your favorite hot sauce.

Frequently Asked Questions:

Can I use a different type of cheese for these tacos?

Yes, you can substitute the Mexican queso fresco with other fresh cheeses such as feta or goat cheese.

The choice of cheese can impact the flavor and texture of the tacos.

Is epazote necessary for this recipe?

No, epazote is optional. Epazote is an herb commonly used in Mexican cuisine.

If you can’t find it, you can omit it or use a substitute herb, like cilantro or oregano, to add some additional flavor.

Can I roast the poblanos in advance?

Absolutely. You can roast the poblano chiles ahead of time and store them in an airtight container in the refrigerator until you’re ready to use them in the recipe.

Susan Drees won third place in our “Sure Thing” Potluck Recipe Contest with her Corn Casserole recipe. She says, “This is the one casserole I always serve at potlucks and Thanksgiving. It’s quick to make, tastes great, and leftovers reheat wonderfully.” Now you can try it for yourself!

These Baked Garlic Butter Cheese Bombs make the ultimate appetizer or side dish. With flaky, buttery Pillsbury biscuit dough stuffed with gooey mozzarella cheese, then brushed with melted garlic butter, these cheesy bites are really something, and they will be a huge & probably the biggest hit! They come together quickly, making them great for parties, game days, or just a fun snack.

Instructions

• Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or grease it lightly.
• Open the refrigerated biscuit dough container and separate the 8 biscuits. Flatten each biscuit slightly to make room for the cheese.
• Cut mozzarella into 8 equal pieces. Place a piece of cheese in the center of each flattened biscuit.
• Fold the edges of the biscuit dough around the cheese and pinch to seal. Roll into smooth balls and place seam-side down on the baking sheet.
• • In a small bowl, mix melted butter, garlic powder, Italian seasoning, and a pinch of salt. Brush generously over each biscuit.
  • Bake for 10-12 minutes, until golden brown and puffed up.
  • Remove from the oven and brush with remaining garlic butter. Serve warm with marinara or ranch for dipping.

  Notes

  For extra flavor, sprinkle Parmesan cheese over the biscuit bombs before baking.

Creamy Ham & Garden Veggie Cheese Bake (Classic Oven Style)

Description

This Creamy Ham & Garden Veggie Cheese Bake is a comforting oven-baked dish that brings together savory ham, fresh garden vegetables, and a rich cheesy base made lighter with cottage cheese. It’s perfect for family dinners, meal prep, or casual gatherings. The vegetables add color, texture, and freshness, while the ham provides a satisfying savory bite. Baked until golden and bubbly, this dish delivers warmth and balance in every spoonful without feeling too heavy.

Ingredients

1 cup cottage cheese

1 cup diced cooked ham

1 cup shredded cheddar or mozzarella cheese

1 cup mixed garden vegetables (bell peppers, zucchini, carrots, peas)

3 large eggs

½ cup milk

1 tablespoon olive oil

½ teaspoon salt

¼ teaspoon black pepper

¼ teaspoon dried oregano or thyme

Directions

Preheat oven to 180°C (350°F). Lightly grease a baking dish.

Heat olive oil in a pan and lightly sauté the vegetables for 3–4 minutes until slightly tender.

In a bowl, whisk eggs, milk, salt, pepper, and herbs.

Add cottage cheese and mix until smooth.

Fold in ham, sautéed vegetables, and half of the shredded cheese.

Pour mixture into the prepared baking dish.

Sprinkle remaining cheese evenly on top.

Bake for 35–40 minutes until set and golden on top.

Rest for 5 minutes before serving.

Breakfast is (by far) our favorite meal, so it’s only natural for us to get excited about new and delicious dishes to try. One of our go-tos whenever we try a new place for breakfast is blueberry pancakes, but we veered from our normal order this past weekend and tried this blueberry buttermilk breakfast cake instead. Woah. These moist, cakey bars are not soon to be forgotten, and we fully encourage you to forgo the pancakes in favor of these blueberry bars this weekend. They’re great when they’re hot from the oven – you could even go really crazy and glaze them – and we can report that they’re just as good three days later, cold from the fridge. You can’t go wrong with these bad boys.

Ingredients

• 2 cups fresh blueberries
• 2 cups all-purpose flour, divided
• 1 cup sugar, plus 1 tablespoon
• 1 large egg, room temperature
• 1/2 cup buttermilk
• 1/2 cup (1 stick) unsalted butter, softened
• 2 tablespoons lemon zest
• 2 teaspoons baking powder
• 1 1/2 teaspoon vanilla extract
• 1 teaspoon salt
• 1/2 teaspoon cinnamon, optional

How To Make Blueberry Buttermilk Breakfast Cake

• Preheat oven to 350º F and lightly grease a 9×5-inch baking dish with butter or non-stick spray.
• Toss blueberries in 1/4 cup flour until coated, then set aside.
• In a large bowl or mixer, cream together butter, sugar and lemon zest for 3-5 minutes, or until fluffy, and lightened in color.
• Beat in egg, then, once fully incorporated, add in vanilla extract.
• In a separate bowl, whisk together remaining flour, baking powder, salt and cinnamon, if using.
• Alternating between the flour mixture and the buttermilk, add both to the batter, beginning and ending with the dry ingredients.Alternating between the flour mixture and the buttermilk, add both to the batter, beginning and ending with the dry ingredients.
• Fold floured blueberries into the batter, then pour it into greased baking dish. Top with 1 tablespoons sugar, then place dish in oven.
• Bake for 40-50 minutes, or until toothpick inserted in center comes out clean.
• Remove from oven and transfer to a wire rack to cool (at least 15 minutes).
• Serve warm or at room temperature and enjoy.

Savory Ginger-Sesame Spice Rub

This aromatic rub is perfect for poultry, meat, or tofu. It balances the earthy flavors of parsley and onion with the gentle warmth of fresh ginger and the nutty richness of sesame oil.

Ingredients

• 2 tablespoons Kosher salt (or sea salt)

• 1 tablespoon onion powder

• 1 tablespoon garlic powder

• 1/4 cup dried parsley (coarsely ground)

• 2 teaspoons paprika (smoked or sweet)

• 1 teaspoon fresh ginger, finely grated

• 1 teaspoon sesame oil

Instructions

1. Prep the Dry Ingredients

1. In a small mixing bowl, combine the salt, onion powder, garlic powder, dried parsley, and paprika.

2. Use a whisk or fork to mix thoroughly until the color is uniform and the ingredients are evenly distributed.

Tip: Coarsely grind the parsley if it feels too large, so it mixes better with the spices.

2. Incorporate the Wet Ingredients

1. Add the freshly grated ginger and sesame oil to the dry spice mixture.

2. Use a fork or small whisk to “cut” the oil and ginger into the dry ingredients.

Result: The mixture should have a slightly damp, sandy texture. This texture helps the rub adhere to meat, poultry, or tofu during cooking.

3. Apply the Rub

For Poultry or Meat:

1. Pat the meat dry with a paper towel.

2. Rub the spice mixture generously over all sides of the protein.

For Tofu:

1. Press the tofu for 10–15 minutes to remove excess moisture.

2. Coat the tofu evenly with the spice rub.

4. Rest Before Cooking

Allow the seasoned protein to rest for 15–30 minutes. This gives the ginger and sesame oil time to infuse the surface with flavor.

5. Cooking Suggestions

• Roasting: Preheat the oven to 200°C (400°F). Bake meat or tofu until fully cooked and golden. Use a meat thermometer to ensure poultry reaches 74°C (165°F).

• Air Frying: Set the air fryer to 190°C (375°F). Cook until the exterior is crisp and the inside reaches the proper temperature.

• Grilling: This rub works beautifully on a preheated grill. Cook over medium heat and monitor closely to avoid burning the spices.

6. Storage Notes

• Because this rub contains fresh ginger and sesame oil, it is best used immediately.

• To make a dry, shelf-stable version:

  • Replace fresh ginger with 1 teaspoon ground ginger.

  • Omit the sesame oil until just before use.

  • Store in an airtight container in a cool, dry place for up to 3 months.

Chef Tips for Best Flavor

• For extra depth, toast the paprika lightly in a dry pan before mixing.

• Add a pinch of black pepper or crushed red pepper for a gentle heat boost.

• When using on tofu, sear briefly in a hot pan before roasting for a crisp exterior.

Ingredients

1 pound ground chicken

1/2 cup pizza sauce

1 cup shredded mozzarella cheese

1/4 cup sliced pepperoni

1/4 cup sliced black olives

1/4 cup diced green bell pepper

1/4 cup diced red onion

1 teaspoon dried oregano

1/2 teaspoon garlic powder

Salt and pepper to taste

How To Make Low Carb Crustless Pizza Bowl

1. Preheat your oven to 375°F (190°C).

2. In a large bowl, combine the ground chicken, oregano, garlic powder, salt, and pepper. Mix well until all the ingredients are evenly incorporated.

3. Press the ground chicken mixture into the bottom of a greased pie dish, forming a crust-like layer.

• 4. Bake the chicken crust in the preheated oven for 20 minutes, or until it is cooked through and slightly golden.
• 5. After the chicken crust has cooked, take it out of the oven and evenly spread the pizza sauce on top.
• 6. Sprinkle the shredded mozzarella cheese over the sauce, followed by the sliced pepperoni, black olives, diced green bell pepper, and diced red onion.
• 7. Place the pizza bowl back in the oven and continue baking for another 5 to 7 minutes, or until the cheese has melted and become bubbly.
• 8. Remove the pizza bowl from the oven and let it cool for a few minutes before slicing and serving.
• 9. Enjoy your delicious low-carb crustless pizza bowl!