Cheesy Lemon-Pepper Dip

There's nothing like a dash of lemon-pepper to take cottage cheese to a level of flavor. Sometimes a shake of the wrist with a zippy seasoning is all you need to transform the same old snack.

SERVINGS: 1

1 c fat-free cottage cheese
½ tsp salt-free lemon-pepper seasoning
½ c baby carrots
½ c snow peas

Stir together the cottage cheese and lemon-pepper seasoning in a medium bowl. Serve with the carrots and snow peas for dipping.

NUTRITION (per serving) 140 cal, 17 g pro, 18 g carb, 0 g total fat, 0 g sat fat, 2 g fiber, 510 mg sodium

Recipe from The Belly Melt Dietfrom the editors of Prevention,(published by Rodale, which publishes Prevention)

Carrot Muffins

Carrot Muffins

If you’re looking for some wheat-free options when it comes to snacks, these muffins work great. The carrots provide beta-carotene, and the flaxseeds offer up a near-zero carbohydrate source of fiber. The pecans give the muffins some crunch, while the spices and orange peel add zing. 

SERVINGS: 12

1½ c almond meal/flour
1 c chopped pecans
½ c ground golden flaxseeds
2 tsp ground cinnamon
1 ½ tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
½ tsp ground cloves
½ tsp sea salt
1 c shredded carrots
2 Tbsp orange peel
½ c raisins (optional)
2 eggs, separated
½ c xylitol or ¼ tsp liquid stevia or to desired sweetness
½ c sour cream or coconut milk
¼ c coconut oil, extra-light olive oil, or butter, melted
½ c applesauce
¼ tsp cream of tartar

1. PREHEAT the oven to 350°F. Place paper liners in a 12-cup muffin pan or grease the cups.

2. STIR together the almond meal/flour, pecans, flaxseeds, cinnamon, baking powder, baking soda, nutmeg, cloves, and salt in a large bowl. Stir in the carrots, orange peel, and raisins (if using).

3. WHISK together the egg yolks, xylitol or stevia, sour cream or coconut milk, oil or butter, and applesauce in a medium bowl.

4. BEAT the egg whites and cream of tartar with an electric mixer in a large bowl until stiff peaks form. Gently fold the beaten whites into the egg yolk mixture until combined. Fold egg mixture into the flour mixture until well combined.

5. DIVIDE the batter among the muffin cups, filling each about half full. Bake for 40 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan on a rack for 5 minutes. Remove from the pan and cool completely on the rack.

NUTRITION (per muffin) 248 cal, 6 g pro, 9 g carb, 22 g total fat, 6 g sat fat, 5 g fiber, 255 mg sodium

Recipe from Wheat Belly Cookbook by William Davis, MD, (published by Rodale, which publishes Prevention). 

Blue Cheese Chicken Salad Sandwiches

Tuesday: Blue Cheese Chicken Salad Sandwiches

SERVINGS: 4

1½ c chopped chicken
2 Tbsp crumbled blue cheese
2 Tbsp fat-free mayonnaise
1 carrot, shredded
3 Tbsp finely chopped celery
1 Tbsp grated onion
1 clove garlic, finely chopped
4 slices sourdough sandwich bread, toasted

1. COMBINE the chicken, cheese, mayonnaise, carrot, celery, onion, and in a mixing bowl. Add salt and pepper to taste. Stir to mix.

2. SPREAD on the toasted bread.

NUTRITION (per serving) 202 cal, 18.4 g pro, 18 g carb, 1.1 g fiber, 6.3 g fat, 1.6 g sat fat, 309 mg sodium, 3.4 g sugar