Category: Recipes

High Protein Morning Hot Pockets

Nutritional Info

Serves 2

Calories 347

Fat 24

Protein 27 grams

Ingredients

3/4 cup shredded mozzarella

1/3 cup almond flour

2 large eggs, scrambled

3 slices bacon, cooked and cut into pieces

Instructions

Cook bacon and eggs.

Prepare dough by melting mozzarella and adding the almond flour. Stir until well combined.

Roll the dough out to desired thickness, between 2 sheets of parchment paper. A silicon mat and a silicon rolling pin work best.

Add the eggs and bacon.

Fold over and seal the dough edges to form the pocket.

Stick some holes into the dough to allow steam to escape.

Bake at 400F for 15-20 minutes or until golden brown and firm to the touch.

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Savory Shakshuka

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Servings 5

Calories 204

Net Carbs 13 grams

Fat 13 grams

Protein 12 grams

Ingredients

2 Tablespoons olive oil

1 large yellow onion, chopped

1 large red bell pepper, chopped

1/4 teaspoon fine sea salt

3 cloves garlic,pressed or minced

2 Tablespoons tomato paste

1 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/4 teaspoon fine red pepper flakes

1 large can (28 ounces) crushed tomatoes, preferably fire-roasted

2 Tablespoons chopped fresh cilantro or flat-leaf parsley, plus additional cilantro or parsley for garnish

Freshly ground black pepper, to taste

5 large eggs

1/2 cup crumbled feta

Instructions

Preheat the oven to 375F. Warm oil in a large, oven-safe skillet (preferably stainless steel) over medium heat. Once shimmering, add onion, bell pepper and salt. Cook, stirring often, until the onions are tender and turning translucent, about 4 -6 minutes.

Add garlic, tomato paste, cumin, paprika and red pepper flakes. Cook, stirring constantly, until nice and fragrant, 1-2 minutes.

Pour in the crushed tomatoes with their juices and add the cilantro. Stir and let mixture come to a simmer. Reduce the heat as necessary to maintain a gentle simmer and cook for 5 minutes to give the flavors time to blend.

Turn off the heat. Taste and add salt and pepper as necessary. Use the back of a spoon to make a well near the edge of the pan and crack an egg directly into it. Gently spoon a bit of the tomato mixture over the whites to help contain the egg. Repeat with the remaining  eggs. Sprinkle a little salt and pepper over the eggs.

Carefully transfer the skillet to the oven and bake for 8-12 minutes, checking often once you reach 8 minutes. They’re done when the egg whites are opaque white and the yolks have risen but are still soft. They’ll continue to cook after you take it out of the oven. They should still jiggle in the centers when you shake the pan when you take them out of the oven.

Remove from oven and top with crumbled feta and garnish

Jalapeno Tartletts

Serving 12/1 tartlett

Calories 140

Net Carbs 2.9 grams

Fat 5.8 grams

Protein 3 grams

Ingredients

12 mini phyllo tart shells

4 ounces cream cheese, softened

1/2 cup shredded Cheddar cheese

2 jalapeno peppers, seeded and chopped

1.5 Tablespoons hot pepper sauce

Bacon Bits

Directions

Preheat oven to 350F and place phyllo cups onto baking sheet.

Mix cheeses, peppers and hot sauce and spoon into phyllo cups. Sprinkle bacon on top and bake until golden brown, about 15-20 minutes.

Savory Turkey Burger


Nutritional Info

Serves 4

Calories 210

Net Carbs 1.6 grams

Fat 11.7 grams

Protein 25.7 grams

Ingredients
1 pound 94% lean ground turkey

1 large egg, beaten

2 cloves garlic, minced

1 Tablespoon Liquid Aminos or Worchestershire Sauce

2 Tablespoons freshly chopped parsley

Salt

Ground Black Pepper

1 Tablespoon extra-virgin olive oil

Directions

Mix turkey, egg, garlic, aminos and parsley and season with salt and pepper. Form into four flat patties.

Heat oil in a skillet over medium heat and add patties and cook til golden brown and cooked through, about 5 minutes per side.

Sweet and Spicy Chicken Tenders

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Nutritional Info

Servings 4

Serving Size 4 oz.

Protein 26 grams

Net Carbs 1 gram

Ingredients

2 Tablespoons avocado oil

2 Tablespoons Sriracha

2 Tablespoons Swerve, Confectioner’s

1 Tablespoon apple cider vinegar

1 Tablespoon soy sauce or liquid aminos

3 cloves garlic, minced

1/2 teaspoon ground ginger

1 pound boneless chicken tenders

salt and pepper

Cilantro, for garnish

Instructions

Whisk together avocado oil, Sriracha, Swerve, vinegar, soy sauce, garlic and ginger. Add tenders and toss to coat. Marinate 2-4 hours.

Preheat oven to 425F and line a baking sheet with foil. Remove chicken from marinade (reserve the marinade) and arrange in a single layer. Sprinkle with a little salt and pepper. Bake 15 to 20 minutes, until chicken is cooked through.

Meanwhile, transfer the marinade to a small saucepan over medium heat and bring to a boil. Cook until reduced by about half. Drizzle over the tenders before serving.

Mussels Sicilian Style

(from The American Cancer Society Cookbook)

For a great dinner that is as delicious as it is easy to prepare, try this mussel recipe. There tasty shellfish are affordable for those on a budget, and I recommend buying cultured mussels as they are much easier to clean and are meatier than those from the wild. Be sure that all the mussel shells are closed when you buy them, and cook them very soon after purchase as fresh mussels are far superior in taste than those which might not be quite so fresh.

As an added bonus, mussels are a great source of lean protein!

Nutrition

  • serves 2
  • 304 calories
  • 21g carbs
  • 7.3g fat
  • 29.3g protein

Ingredients

  • 2 pounds fresh mussels (about 36)
  • 1 tsp olive oil
  • 1 small onion, finely chopped
  • 1 large clove garlic, finely chopped
  • pinch each; dried thyme and oregano
  • 1 (14 ounce) canned tomatoes, diced
  • 1/4 cup dry white wine
  • 1/4 cup chopped fresh parsley
  1. Scrub mussels under cold water and pull off hairy beards.
  2. In a large, heavy saucepan, heat oil over medium heat; add onion and garlic and then cook for 2 to 3 minutes or until tender.
  3. Stir in thyme and oregano; add tomatoes. Bring to a boil and simmer for about 2 minutes to reduce liquid. Add wine and return to a boil.
  4. Add mussels; cover and cook for 5 minutes or until shells open and mussels are cooked. Sprinkle with parsley.
  5. Ladle mussels into large soup bowls, spooning tomato mixture over them. Eat with a fork and a spoon – the fork to remove the mussels from their shells and the spoon for the hearty broth.

Shrimp Wrapped with Snow Peas

(Recipe from The American Cancer Society Cookbook)

Who does not love shrimp? I have to say it is one of my favorite sea foods and thankfully is fairly inexpensive at about $8.00 US per pound, give or take a dollar or so. This colorful, delicious hors d’oeuvre is quite easy to prepare. If you find that you have more snow peas than you need, you can serve them with a dip or spread, or spit them down the middle and fill with cottage cheese. You will find this dish to be low in fat and calories.

Nutrition

  • 4 servings
  • 92 calories
  • 3.1 grams carbs
  • 1.1 grams fat
  • 15.8 grams protein

Ingredients

  • 4 cups water
  • 1 thick slice of onion
  • 1 clove garlic, halved
  • 1 bay leaf
  • 2 stalks celery with leaves
  • 1 pound large raw shrimp in shells, about 18
  • 1/4 pound snow peas
  1. In a large saucepan, combine water, onion, garlic, bay leaf and celery; bring to a boil. Reduce heat and simmer for 5 minutes; add shrimp and simmer, uncovered for 3 to 5 minutes or until shrimp have turned pink. Drain immediately and chill under cold water. Remove shell and de-vein each shrimp.
  2. Trim snow peas and blanch in boiling water for 2 minutes or just until the peas are pliable. Drain and plunge into a bowl of ice water to prevent further cooking and to set color. Drain.
  3. Wrap a snow pea around each shrimp and secure with toothpicks.  Arrange on a serving plate and garnish with lettuce, celery and carrot sticks. Cover and refrigerate until serving time.

There has been plenty of study over enough years that it is quite factual that many cancers arise in our body’s as a direct result of our dietary habits. As we have done with diabetes by writing numerous articles on the subject and giving you a wide variety of diabetic friendly recipes, it is our intent to do the same in regards to cancer. We are not doctors, and do not pretend to be so, therefore we are in no way, shape or form attempting to imply we have any type of cures. We simply will be providing recipes that can help reduce your risk of getting certain types of cancer in the first place.

Praline Salmon

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Serves 6

Calories 530

Protein 35 grams

Net Carbs 2 grams

Ingredients

3/4 cup chopped pecans

1  cup Swerve Brown

1/2 cup tamari, soy sauce or liquid aminos

1/2 cup water

1/4 cup vegetable oil

2 teaspoons Worchestershire sauce

1 teaspoon lemon pepper

1 teaspoon garlic powder

2 pounds center cut salmon

Instructions

Put pecans in dry skillet and toast over medium heat, about 4 minutes.

Combine Swerve, tamari, water, oil, Worchestershire, lemon pepper and garlic powder until fully combined.

Pour half of mixture into a sealable storage bag, add salmon and flip to coat.

Refrigerate for 30 minutes to 3 hours, flipping bag every 30 minutes or so.

Reserve remaining liquid.

Preheat oven to 400 degrees and line a baking sheet with foil.

Pour the marinade into deep saucepan and bring to boil, reduce heat and simmer for 5 minutes to slightly thicken.

Place salmon on prepared baking sheet, skin side down. If one side is thicker, fold the fish so that the pieces are uniform. Press the toasted pecans all over the top of the salmon and spoon 1/3 of glaze on top. Bake 8 minutes, spoon rest of glaze on top and bake another 8 minutes or until salmon flakes easily.

Sticky Asian Chicken Drumsticks

Serves 6

Calories 480

Net Carbs 1 gram

Protein 49 grams

Ingredients

1/2 cup water

6 Tablespoons soy sauce or coconut aminos

6 Tablespoons Swerve Confectioners

1 Tablespoon apple vinegar

2 cloves garlic, finely minced

1/2 teaspoon ground ginger

1/4 teaspoon red pepper flakes

1 Tablespoon sesame oil

1/4 plus 1/8 teaspoon xanthan gum

12 chicken drumsticks

2 Tablespoons toasted sesame seeds

Instructions

Combine water, soy sauce, Swerve, vinegar, garlic, ginger and pepper flakes in a medium saucepan and bring to boil. Simmer 3-4 minutes.

Remove from heat and add sesame oil. Sprinkle surface with xanthan gum. Whisk vigorously to combine. Cool to lukewarm.

Preheat oven to 375F and line a rimmed baking sheet with lightly greased foil.

Pat drumsticks dry and season with salt and pepper to taste.

Lay in a single layer on baking sheet.

Drizzle about 2/3 of glaze over drumsticks and turn to coat well.

Bake 35-40 minutes, turning once, until chicken is cooked through.

Turn on broiler and broil. 3-5 minutes to crisp the skin.

Remove from oven and brush with remaining glaze.

Sprinkle with sesame seeds and serve.

“Meaty” Vegetarian Pinto Beans

Besides being a AFPA certified Nutrition and Wellness consultant and author, I am also a trucker who transports and delivers construction and industrial supplies to pay my bills. I often hear people who are on the road a lot say they cannot eat healthy, which is something I find to be simply a load of baloney, lame excuses if you will. With a little pre-planning it is always possible to eat healthy while on the go. You just have to be willing to put in a little effort. This simple, inexpensive recipe is a part of my food that I consume on a regular basis while I’m out on the road in my semi. It keeps good and warm in an insulated food container that can be purchased inexpensively at any Walmart.

“Meaty” Vegetarian Pinto Beans

Serves 2

183 calories

36g carbs

0g fat

14.5g protein

12g dietary fiber for 24 net carbs

  • 1 – 15 ounce can pinto beans, drained and rinsed
  • 1/2 cup Boca Crumbles (vegetarian ground beef substitute)
  • 3 tbsp Sugar Free Ketchup
  • 4 tbsp Salsa
  • Chili Lime seasoning to taste
  • (optional) habanero hot sauce or hot sauce of your choosing
  1. Drain and rinse the canned pinto beans to lower the sodium content.
  2. Mix all ingredients into a sauce pan and bring to a good simmer over medium heat.
  3. Serve into bowls and enjoy this simple, inexpensive, healthy and delicious recipe. Put into a insulated food container if taking on the road to enjoy at a later time.

At David’s Way, all of our recipes can be enjoyed on a budget. We do not want people falling for the myth that it is too expensive in order to eat healthy either at home or away. This meal costs less than $3.00 US to prepare and can feed 2 people a good healthy and nutritionally sound meal.