My plan to begin the year by cutting out carbohydrates, sugars, most fats and dairy products has really paid off. Since beginning, I have lost almost half to an entire pound each day. I will reach my target weight soon and then I’ll need to be careful not to let the pounds slowly creep back.

I can’t believe I haven’t had cheese in 11 days. I do miss it, but I have found creative ways to reduce the carbohydrates. Fajitas on cabbage-leaf shells and spaghetti made from zucchini were pretty good.

My boys tried the spaghetti but passed on the cabbage shells, opting instead for tortillas. What really works about this plan is that I can eat light and they don’t have to.

Chicken Fajitas
4 boneless, skinless chicken breast halves
1 lemon, juiced
2 limes, juiced
1 pinch salt, pepper, chili powder
1 Tbsp. olive oil

Toss all ingredients together in a sealable plastic bag and let marinate a few hours. Then grill for 2-3 minutes on each side, just long enough to show grill marks. Then finish covered in a 350-degree oven for 25 minutes. The chicken will be cooked perfectly and have smoky flavor from the grill.

The key to the plan is lean protein, vegetables and some healthy fat. I made a quick salad with black beans, avocado, tomatoes, onions and cilantro. I dressed it with red wine vinegar, olive oil and a pinch of salt and pepper. Then I carefully peeled away two leaves from a head of cabbage.

Using the cabbage like a tortilla, I layered on fresh spinach, a small amount of the black bean salad, a few pieces of sliced chicken and topped it with chopped jalapeño, black olives and picanté sauce.

I’m sure my boys topped theirs with cheese and sour cream too, but I tried not to look. Nevertheless, they were delicious. I made extra and had leftovers for lunches and another dinner.

Zucchini Spaghetti
I have heard of zucchini spaghetti, but I always assumed the zucchini was puréed and worked into the usual flour dough. My version uses the zucchini as the spaghetti.

Thinly slice a peeled zucchini on a mandoline slicer. Then make a pile of slices and slice very thinly through those, making strands that look like noodles. Toss the noodles in a colander with a pinch of salt to pull out some of the moisture. Let it sit and drain.

While the noodles drained, I heated up left- over savory pumpkin sauce and browned lean Italian sausage links. Then I squeezed the noodles until they were as dry as possible and heated them in the microwave for two minutes.

Serve by placing a few slices of sausage on the noodles and half a cup of sauce on top. I made a simple side salad of romaine lettuce and tomatoes and dressed it with equal parts red wine vinegar and olive oil. To that I added 1 tsp. dijon mustard and a pinch of oregano, salt and pepper. I believe the zucchini noodles were an adequate replacement for starchy flour noodles.

The recipe for savory pumpkin cream sauce can be found on this blog. Just search with the word “pumpkin” to find it. I’ve added an update to that recipe using fat-free Greek yogurt instead of Half & Half.

Preparing healthy food for my family has always been a priority. Although, sometimes I don’t watch our fats and carbohydrates well enough. So at least for the first few months of this year, I’m concentrating on providing healthier options. For instance, we’ll use more olive oil and less butter. I’ll try, though it will be very hard, to skip the cheese all together. I’ll also cut down on breads, rice and pastas, instead serving vegetable replacements.

I’m focusing on meals that have only 4 ozs. of protein and a side of fruits and/or vegetables with absolutely no carbs. I’m also cutting out dairy except yogurt. I wonder if I can make it through February.
Eating boneless skinless chicken breasts and vegetables can be pretty boring. However, last weekend I made two meals that followed the plan and the recipes are good enough to share.

Vegetable Minestrone Soup
1 onion, chopped
3 carrots, thinly sliced
3 ribs celery, chopped
1 Tbsp. olive oil
3 cloves garlic, minced
2 bay leaves
1 tsp. dried thyme
1 tsp. dried oregano
6 c. low-sodium vegetable broth
1 can white beans, rinsed and drained
1 can kidney beans, rinsed and drained
1 can tomato bits
8 oz. frozen spinach, chopped
Salt and pepper to taste

Sauté onions, carrots and celery in olive oil in a large pot. Don’t forget to add a pinch of salt and pepper. Add bay leaves, thyme and oregano, continuing to cook until the onions are translucent. Stir in broth, beans, tomatoes and spinach. Bring to a boil. Then reduce the heat to low and let simmer for 20 minutes, stirring occasionally. Taste and add salt and pepper if it absolutely needs it.

Normally I’d suggest garnishing with lots of parmesan cheese, but instead use chopped basil or parsley. The beans provided protein and the white beans helped me feel like I was getting pasta. I was satisfied and my family certainly had the option to garnish with cheese. Remember to apply portion controls.

Sunday afternoon I made a slow-cooked roast in the crock pot. I started the night before by marinating a lean roast. The next morning I patted the roast dry, seared it reserving the marinade and added the rest of the ingredients to the crock pot.

Slow-cooked Roast and Vegetables
3 lbs. lean beef roast
marinade
1 onion, chopped
4 carrots, chopped
4 ribs celery, chopped
4-5 cloves garlic, smashed
Marinade:
1/4 c. olive oil
2 Tbsp. red wine vinegar
2 Tbsp. Worcestershire sauce
2 Tbsp. A-1 sauce
1 Tbsp. Montreal Steak Seasoning
2 cloves garlic, minced

Whisk ingredients together. I marinated the roast in a zip-lock storage bag placed in a shallow pan in the refrigerator. When I woke up about 2:00 a.m. (like I always seem to do), I turned the bag over to make sure all sides of the roast were exposed to the marinade. The next morning I removed the roast from the bag and patted it dry.

Chop the vegetables and place in the crock pot. In a large pan on high heat, sear all sides of the roast. This helps lock in the juices and it makes a pretty brown roast instead of a dry gray piece of meat. Turn off the heat and place roast on top of the vegetables. Deglaze the searing pan with the reserved marinade and 3/4 c. water. Stir around to loosen the brown bits. This helps clean the pan but more importantly, it adds great flavor to the dish. Pour that sauce over the roast and vegetables.
Set the crock pot on low and cook for 4-5 hours. I made smashed potatoes for my boys, but I did without. Instead I cooked a little cauliflower, mashed it and stirred in unsweetened almond milk. It almost looked like potatoes – kind of.

Both dinners provided several servings. Healthy meals that follow the plan are great to have as leftovers, especially with all the temptations out there. Individual meals can be refrigerated or frozen for later in the week. It’s also a good idea to have fresh fruits, non-starchy vegetables and nuts handy too. And again, remember to apply portion controls.

In the fall I usually decorate my front porch and front gate planters with gourds and pumpkins. I don’t cut jack-o-lantern faces on them. I leave them whole in groupings with a few mums for additional color. Then a week or two before Christmas, I bring them in and put out my winter greenery and red ribbons.

The smaller gourds usually don’t last too long and I add them directly to the compost bin. However, the pumpkins are still firm, so I like to roast them. Then I scoop the meat from the tough rind and use or freeze for later.

Pumpkin pie is obvious, but there are also other uses for pumpkin.

Pumpkin Hummus
1 lemon, juiced
4 Tbsp. roasted sesame seeds
6 cloves garlic
2 tsp. salt
15-oz. can garbanzo beans
1/4 c. olive oil
3-1/2 to 4 c. roasted pumpkin
2 tsp. cumin
1 tsp. ground coriander seeds
pumpkin seeds, pine nuts or cilantro for garnish

Pulse the lemon juice, sesame seeds, garlic, salt, garbanzo beans and olive oil in a blender or food processor until smooth. Add the pumpkin, cumin and coriander and process until blended.

I served the hummus garnished with cilantro, pine nuts and a drizzle of olive oil. I toasted multi-grain flat bread and cut into chips. Pita chips, toasted bread and sliced vegetables are great for dipping.

Roasted Pumpkin Seeds
pumpkin seeds, rinsed clean and dried
water for boiling
Salt
olive oil

Boil seeds in salty water for 10 minutes. Drain seeds and pat dry. Toss in a light drizzle of olive oil and spread out on a sheet pan. Roast in a 325-degree oven for 10 minutes. Toss the seeds and return to the oven for 10 more minutes. Let cool and enjoy. Pumpkins seeds are healthy and make a great snack.

Pumpkin Cream Sauce Over Pasta
1 Tbsp. olive oil
1 small onion finely diced or grated
8-10 sage leaves, cut into thin strips
2 c. pumpkin purée
2 c. fat free Half & Half
1/2 c. Parmesan cheese
salt and pepper to taste

Sauté onion and sage leaves with a pinch of salt and pepper in olive oil until onions are translucent. Add pumpkin puree and cook until bubbly.
Turn heat to low and stir in Half & Half and Parmesan cheese. Taste and adjust seasonings if necessary. Serve over pasta.

Pumpkin and Rice Casserole
1 onion, diced
2 Tbsp. olive oil
1 clove garlic minced
2 Tbsp. flour
1 c. milk
3 c. roasted pumpkin, cubed
3 c. cooked rice
1 c. cheddar cheese shredded
2 tsp. Montreal Steak Seasoning
salt and pepper to taste

Sauté onions in olive oil with a pinch of salt and pepper until soft. Add garlic and cook about two minutes. Add flour and stir until combined and cook at least 3 minutes. Then slowly add the milk and stir to make a creamy sauce.

Remove from heat and fold in pumpkin, rice, 1/2 c. cheese and Montreal Steak Seasoning. Taste and add more salt or pepper if necessary. Pour into a greased baking dish and top with the remaining cheese.
Cover and bake in a 350-degree oven for 30 minutes. Then remove cover and cook for 10 more minutes until the sides are bubbly and the cheese is melted.