All posts by Jason Brown

Cheesy meatloaf minis

Cheesy Meat Loaf Minis
meatloaf minis


1/2 cup fresh breadcrumbs (about 1 ounce) (I used 1 slice of low carb bread-my favorite is Sara Lee Healthy Multi-grain= 6 net carbs/slice)
Cooking spray
1 cup chopped onion
2 garlic cloves, chopped
1/2 cup ketchup, divided (Heinz makes a reduced sugar ketchup)
3 ounces white cheddar cheese, diced (I used 4 oz. of colby jack cheese cubes and cut the cubes in half).
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 tablespoon Dijon mustard
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 pounds ground sirloin
1 large egg, lightly beaten


Preheat oven to 425°. Toast bread crumbs in a skillet over medium-high heat for 3 minutes or until browned, stirring frequently.

Heat a large skillet over medium-high heat and coat with with cooking spray. Saute onion and garlic for 3 minutes.

Combine onion mixture, breadcrumbs, 1/4 cup ketchup, and remaining ingredients in a bowl. Shape mixture into 6 (4 x 2-inch) loaves on a broiler pan coated with cooking spray. Spread 2 teaspoons ketchup over each.

Bake for 25 minutes or until done.

You can bake these as small 4×2 loaves or just cook as 1 full loaf in a 6×9 greased loaf dish. If you prepare as 1 full loaf instead of minis-then bake at 425 for 45 minutes.

This goes great with “mock” garlic mashed potatoes ( and a side of green beans.


Recipe credit: Cooking Light


Low carb sausage balls

LC sausage ball

1  1/2 cups almond meal/flour

1/2 pound ground sausage-preservative free

4oz shredded cheddar cheese or colby jack cheese (reduced fat)

1/3 pack of reduced fat cream cheese (approx. 2-3 oz.)

1 egg

(makes approx. 32 balls at about 1.5 net carbs each)


Preheat the oven to 375. Put all ingredients together in a large mixing bowl, and mix thoroughly-with hands. Cover baking sheet with foil (for easier clean up). Roll into small balls, place on baking sheet approx. 1/2 inch apart and bake at 375 until golden brown. Place on paper towels to absorb excess grease.

TIP: try dipping in creamy spinach dip or ranch dressing. Trader Joe’s has one of the cheaper prices for almond flour/meal. You can purchase preservative free sausage such as Swaggerty’s (a local company from Kodak, TN!!) or Jimmy Dean at Kroger. swaggertys sausage


Recipe credit: Slightly modified and taken from


Pakistani Kima

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
An easy one-pan skillet meal with delicious flavor and aroma. Kids love this!
Author: Wellness Mama
Recipe type: Main
Cuisine: Pakistani
Serves: 4-6
  • 1 large onion, finely diced
  • 1 pound ground beef (or venison, buffalo, etc)
  • 1 (15 ounce) can or jar of diced tomatoes (organic, no BPA), drained or 2 medium fresh tomatoes
  • ¼ cup butter (1/2 stick)
  • 1 tablespoon curry powder or more to taste
  • 1 medium sweet potato, peeled and diced into small pieces
  • 1 pound fresh or frozen green beans
  • 1 teaspoon each of salt, pepper, cinnamon, ginger, turmeric and garlic powder (or more to taste)
  1. Melt butter in a large skillet and add diced onion. Cook three minutes or until starting to become translucent.
  2. Add ground meat and cook until well browned. While cooking, add curry powder, salt, pepper, cinnamon, ginger, turmeric and garlic salt.
  3. Once meat is browned, add the diced tomatoes (drain off liquid first!), peeled and diced sweet potatoes, green beans and any additional spices if needed.
  4. Cover pan and simmer 20+ minutes or until sweet potatoes have softened. Check after ten minutes and add a couple tablespoons of water or chicken broth if needed.
  5. Serve warm and enjoy!

Recipe modified and taken from:

*Fast and tasty recipe that is low carb and super tasty!!


Baked spaghetti squash and cheese


Baked spaghetti squash and cheese
A fantastic casserole dish, full of flavor, and it even includes one of my favorite SUPERFOODS=Spinach! Recipe has been slightly modified from its original. Recipe credits and photos can be found on:
Recipe type: side dish
Serves: 7 cups
  • 5½ cups cooked spaghetti squash (from about 2 small)
  • 1 tbsp butter
  • 1 tbsp olive oil
  • ¼ cup minced onion
  • 3 heaping tbsp. of almond flour
  • 2 cups unsweet almond milk or Carbmaster milk
  • 1 cup fat free chicken broth (vegetable broth for vegetarian)
  • 8 oz Sargento 2% reduced fat mild cheddar
  • salt and pepper, to taste
  • 4 cups (about 4 oz) baby spinach
  • ⅛ cup grated parmesan
  1. Preheat the oven to 375ºF.
  2. Cut the squash in half lengthwise; remove and discard seeds. Place squash on a baking sheet. Bake until tender, about 1 hour (or you can cut in ½, place in microwave for 5 mins, then place in oven for about 45 mins. to cut down on bake time). After baking the squash is a darker yellow and shell feels soft- Separate the strands of squash with a fork and place in a medium bowl; discard shells. Maintain the oven temperature.
  3. Heat butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes. Stir in flour. Reduce heat to low and cook, stirring continually 3 - 4 minutes.
  4. Add milk and chicken broth and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick, about 2 minutes stirring; season with salt and pepper.
  5. Once it becomes thick, remove from heat, add cheddar cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked spaghetti squash and baby spinach, pour into a baking dish and sprinkle parmesan cheese on top. Bake until bubbly and golden 25 to 30 minutes
I made a few slight modifications from the original post to reduce the carbohydrate count. It was fabulous pared with grilled pork chops and a salad for dinner. When I reheated left-overs, it drew attention to my's that tasty! Maybe a great alternative for those that once enjoyed cheesy pasta too! I think you could easily throw in some cooked ground beef or diced up sausage pieces (along with the spinach, just before baking) and make this a full meal instead of just a side item.