I am told some of my recipes are a little complicated. That part of the joy of the HMR Program is how simple it is. And I agree. Not about my recipes being complicated, but about the simplicity of the HMR Diet. And while I started this blog initially for accountability and also to record some of my creations to reference later, I don’t take time to write up some of the simple hacks that keep me full and help me meet my minimums.
So here are a few of my current Healthy Solutions entree & veggie combos. I will often add salt and pepper and maybe some hot sauce or roasted garlic powder to help extend the flavors, but otherwise it’s pretty basic.
I would love it if you could share some of your favorite combos as well – I am truly inspired by other people’s ideas and success, and sharing it as a comment allows others to be inspired by your ideas as well!
Cauliflower Rice – This is a staple in my household. I buy frozen bags and also fresh ones. Just about every store and brand has their version, just double check to make sure there are no added out-of-the-box ingredients.
- Steam up a bag of cauliflower rice, cook up a Chicken Creole entree, mix together and add some creole seasoning and/or hot sauce.
- Also great with the Mushroom Risotto entree. Sprinkle with some truffle salt if you want to get fancy.
- Cook it up on the stovetop and use salsa instead of water or cooking spray – let the salsa reduce in the rice (the liquid cook off) and you have a spicy rice perfect to serve under a Chicken Enchilada entree.
Zucchini – Spiralized as noodles (again fresh or freezer aisle) or just cut using a veggie peeler or slicer, this vegetable is versatile and takes on the flavor of many entrees.
- Toss with some tomato sauce and Italian seasoning and serve under the Lasagna or Ravioli entree.
- Steam it up and mix it in with the Penne Pasta and Meatballs entree.
- Slice it thin like noodles and insert it in the middle of the Lasagna entree before baking.
Jicama or Carrot or Cucumber Chips – these are great crunchy snacks that are perfect to dip in salsa. Or how about blending a 5 Bean Casserole entree with some salsa. I like measuring out the vegetable slices into one cup portions – although I usually use two with my bean dip!
I was watching Top Chef this week and was impressed with a challenge where contestants had to replace an ingredient with cauliflower. It was fun to watch because cauliflower is in my Healthy Solutions box and I was inspired to play…
The Internet is full of cauliflower “bread” recipes, most of which require oils and cheese, which aren’t in my HMR Diet Healthy Solutions box. And thus I was motivated to create my own.
I’m still playing around with this, but after several variations (I’ve eaten a LOT of cauliflower this week), I have a version that makes a pliable wrap/tortilla-like product that can easily hold other ingredients.
One note of caution if you are a volume eater is that by processing the cauliflower in this way, you are making a low-volume food that may not be as filling. I try to keep my low-volume foods to a minimum so that I can stay full, which is why although this is “in the box,” I won’t reach for it all the time.
I have included pictures of the steps at the conclusion of this post to help with visualization since it’s a bit more complicated than most recipes I’ve posted.
This recipe uses something called aquafaba. Its the water that chickpeas are cooked in (there’s a chemical reaction that occurs giving it a viscosity that works like egg whites). You can just open up a can of chickpeas and take a tablespoon of this water/aquafaba. It serves as the binder for the ingredients.
Final note – the soup gives more than enough salt for this recipe. After several trials, I’d recommend checking any flavorings you add do not have additional salt in them (I used Penzey’s seasonings but you could change things up).
HMR Healthy Solutions Cauliflower Tortilla/Wrap
- 4 to 5 cups of cauliflower florets
- 1 HMR Chicken Soup
- 1 tbsp aquafaba
- 1/4 tsp Penzey’s Tuscan Sunset
- 1/4 tsp Penzey’s Roasted Garlic
- Preheat over to 350 degrees. Steam cauliflower in your favorite method. I just throw a tablespoon of water and the cauliflower in my large Pampered Chef Micro-Cooker and microwave for 5 minutes. Let cool so you can handle it.
- Use a food processor to blend it. You could also mash with a potato masher. I will warn you that I tried making a version with pre-riced cauliflower and it did not stay together very well – so definitely start with florets and get them nice and smooth.
- Scoop the cauliflower into cheesecloth and squeeze out as much liquid as you can.
- Add remaining ingredients to the cauliflower and stir to combine.
- Spread evenly on a baking pan either lined with parchment or a silicone baking mat. I actually would make three smaller tortillas next time, the larger one was too big and didn’t crisp as well in the middle.
- Bake for 30 minutes. Check doneness. Mine were still soft in the middle but had browned on top, so I used a spatula to flip them over and baked for another 10 minutes. Baking times will vary based on how big and how thick you make them as well as your oven’s calibration.
After my first Core class last week, I went to Sprouts to stock up on vegetables and fruits to bulk up my meals. It was going to be a stressful couple of days and I knew I didn’t have time to prep a lot of ingredients, so I went in search of pre-cut produce to save some time. And I discovered spiralized butternut squash!
Now I have a spiralizer at home but I’ve never thought to use it on butternut squash! So I had to pick up a package to try as I was struck by inspiration.
I’ve made the following recipe a few times this week. I like the texture of the squash to be a little crunchy, so cook longer if you want softer noodles.
Also, if you are extra hungry, you can double everything but the entree for extra bulk and minimal calories (I’ve done both!).
Butternut Squash Beef Stroganoff
- HMR Beef Stroganoff Entree
- 1 cup butternut squash noodles
- 2 tbsp chopped onions
- 1/8 to 1/4 tsp smoked paprika (depending on how strong you want it)
- 1/2 tbsp FF sour cream
- Salt and pepper to taste
Heat sauté pan to medium high and cook chopped onions using either a spritz of cooking spray or water for 1-2 minutes until they start to soften. Add noodles, paprika, and a sprinkle of salt and pepper.
Stir and cook for 3-4 minutes. You will want to add a little water to keep things from sticking (I keep a little bowl with a tablespoon in it nearby while cooking to add as needed without adding too much).
Add Beef Stroganoff entree and mix well. Cook for another 2-3 minutes. Turn off heat and fold in sour cream. Serve and enjoy!
The new HMR Program Penne & Meatball entree is great on it’s own but sometimes you just want to shake things up to keep it interesting. Adding the soup and some additional spices can make for a delicious and easy pasta bake.
Creamy Penne Pasta Bake
- HMR Penne & Meatball Entree
- HMR Chicken Soup packet
- Penzeys Roasted Garlic (several dashes worth – you can also use your favorite garlic powder or crushed garlic or leave this out)
- Crushed Red Pepper (1/4 tsp optional for a nice kick)
- 3 ounces water
Mix all ingredients together in a casserole dish until fully combined. Bake in oven at 375 degrees for 20-30 minutes until top has browned. Oven times may vary depending on how shallow or deep your baking dish is as well as your oven’s calibration.
When I was in Phase One of the HMR program, I rarely ate soup. Odd because it seemed like that’s what all of my classmates were doing – turning entrees into soup. But it just didn’t appeal to me.
Since entering Phase Two, I have realized how useful broth-based soups are as high-volume, low-calorie meal options. And so I have tried to increase my soup intake.
This is a very simple but delicious Decision-Free way to use the new HMR Diet Lentil Stew. If you don’t want the spice, cut the Green Dragon Sauce.
Spicy Lentil Soup
- HMR Lentil Stew Entree
- 1.5 cups broth
- Trader Joe’s Green Dragon Sauce (I use about 1.5 tsp)
- Garlic salt, just a dash
- Black pepper, just a dash
Stir all ingredients in a saucepan and bring to a boil. Stir occasionally while heating. Once soup comes to a boil, turn off heat and enjoy while it’s still steaming!
Pumpkin spice is EVERYWHERE – seriously I must have seen at least ten different brands of pumpkin spiced tea in my local shops. But I finally caved and bought a box because I wanted to mix things up and my other dessert teas were running low.
I realized today after making a tea latte, that I had never posted about these before. But it’s a great alternative to coffee while giving you a warm shake any time of day. I make tea lattes with all sorts of flavored teas but this week have been enjoying a little something extra with the addition of pumpkin spice seasoning added to my shake.
Pumpkin Spice Tea Latte
- Pumpkin Spice Tea (I used the Sprouts Grocery brand black tea)
- Vanilla HMR Shake
- Pumpkin Spice blend (you can find this in most baking aisles)
Boil 14 ounces of water and then brew tea. You can double the bags or reduce the water if you want the flavor extra strong, but I don’t think it’s needed. Once the tea has brewed, add it to your blender with the vanilla shake and a dash of pumpkin pie spice. Blend to froth (you can also use a travel milk brother if you are on the road). Pour back into your mug and top with a half-dash of spice. Enjoy! SUPER easy and perfect for sipping during your morning commute.