We are starting off the new year with Clairpointe Family Chiropractic's annual fitness challenge. To help our patients get faster results, below are some carb-cutting recipes to use throughout the week while working out.  Choose from Butternut Squash Noodles, Steak, and Mashed Cauliflower, Chicken Taco Avocados, and more!

If you are interested in joining Clairpointe's fitness challenge, click here to find three different workouts to choose from; Chair Yoga, Moderate, and Experienced!

Have fun, and have a healthy new year!





Creamy Broccoli Soup | Recipe and Photo by: www.drkellyann.com

Prep Time: 15 min | Cook Time: 25 min | Yield: 4-6 servings

2 tbsp ghee or pasture-raised butter
2 cloves garlic, minced
1 small onion
4 cups Chicken Bone Broth or Dr. Kellyann's Bone Broth
1 cup canned unsweetened full-fat coconut milk
4 cups broccoli florets
1/2 tsp nutmeg
1 tsp Celtic or pink Himalayan salt
1/2 tsp ground pepper

In a large stockpot, melt the ghee over medium-high heat. Add the garlic and onion and reduce the heat to medium-low. Cook, stirring, for 6 to 8 minutes, until softened. Raise the heat to medium-high and add the broth, coconut milk, broccoli, nutmeg, salt, and pepper. When the soup begins to simmer, reduce the heat to medium-low and simmer for 15 to 20 minutes until the broccoli is cooked through. Purée with a hand-held immersion blender, blender, or food processor until smooth and creamy. Serve warm.



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Low-Carb Keto Cracker Recipe
Calories: 226 | Fat: 19g | Total Carbs: 8g | Net Carbs: 4g | Fiber: 4g | Sugar: 1g | Protein: 9g

Prep: 10 minutes | Cook: 12 minutes | Total: 22 minutes | Scale: 6 servings (5 crackers each)
Author: Maya Krampf from WholesomeYum.com


2 cup Wholesome Yum Blanched Almond Flour
1/2 tsp Sea salt
1 large Egg (beaten)

Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper.

Mix the almond flour and sea salt in a large bowl. Add the egg and mix well until a dough forms. (You can also mix in a food processor.)
Place the dough between two large pieces of parchment paper. Use a rolling pin to roll out to a rectangle about 1/16 (.2 cm) thick. (It will tend to roll into an oval shape, so just rip off pieces of dough and re-attach to form a more rectangular shape.)

Cut the cracker dough into rectangles. Prick with a fork or toothpick if desired. Place on the lined baking sheet. Bake for 8-12 minutes, until golden.

Serving size: 5 crackers, or 1/6 of the entire recipe


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Steak and Mashed Cauliflower | Recipe, and Photo by: LeeAnne Jones

600 calories | 6g net carbs | 47g fat | 36g protein

Cook time: 25 mins | Prep time: 10 mins | 1 serving

Steak - 3 oz
Olive Oil - 1 tablespoon
Cauliflower - 1 ½ cups
Heavy Whipping Cream - 1 tablespoon
Butter - 1 tablespoon
Salt - 1 teaspoon

Salt and pepper steak.  Pat dry with paper towels.
Cut cauliflower into small florets.  Add cauliflower, water, and 1 teaspoon of salt to a saucepot.  Bring to a boil.  Boil for about 20 minutes or until cauliflower is soft.
Add 1 tablespoon oil to a pan, turn on medium-high heat.
Once the pan is hot and lightly smoking - gently place the steak into the hot pan.
Let cook on one side for 3 minutes, do not move the steak if you want a crispy sear.
Flip the steak over and cook on the other side for 3 more minutes.  Finish cooking steak to the desired temperature in the oven (if your pan is oven-safe).  
Once cauliflower is soft, remove from heat.  Pour cauliflower into a colander.
Take warm cauliflower and mix together cream, butter, and salt with a whisk.
Cut steak.  Serve on top of the cauliflower.

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Butternut Squash Noodles | Recipe and Photo by: Delish

Yields: 4 | Prep Time: 5 mins | Total Time: 20 mins

16 oz. butternut squash noodles
2 tbsp. extra-virgin olive oil
Kosher salt
Freshly ground black pepper
Pinch crushed red pepper flakes
Freshly grated Parmesan for serving

1.) Preheat oven to 425°. Place noodles on a large baking sheet and toss with oil, salt, pepper, and a pinch of red pepper flakes. Roast until tender and golden in spots, 10 minutes.
2.) Serve noodles warm with Parmesan.

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Keto Meatballs | Recipe and Photo by: Delish

1 lb. ground beef
1 clove garlic, minced
1/2 c. shredded mozzarella
1/4 c. freshly grated Parmesan, plus more for serving
2 tbsp. freshly chopped parsley
1 large egg, beaten
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
2 tbsp. extra-virgin olive oil

1 medium onion, chopped
2 cloves garlic, minced
1 (28-oz.) can of crushed tomatoes
1 tsp. dried oregano
Kosher salt
Freshly ground black pepper

In a large bowl, combine beef, garlic, mozzarella, Parmesan, parsley, egg, salt, and pepper. Form into 16 meatballs.
In a large skillet over medium heat, heat oil. Add meatballs and cook, turning occasionally, until golden on all sides, about 10 minutes. Remove from the skillet and place on a paper towel-lined plate.
To the same skillet, add onion and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add tomatoes and oregano and season with salt and pepper.
Add meatballs back to skillet, cover, and simmer until sauce has thickened, 15 minutes. Garnish with Parmesan before serving.

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Stuffed Peppers | Recipe and Photo by: LeeAnne Jones

450 Calories (per ½ pepper [3 oz beef]) | 9g Net Carbs | 30g Protein | 41g Fat
Prep Time:  40 mins | Serving Size: 1

Ground Beef- 3-6 oz
Cheese - 1 oz.
Safflower Oil - 1 tablespoon
Onion  - ¼  medium
Garlic -  2-4 cloves
Bell Pepper - 1 whole
Tomato Sauce or Paste - 1-2 tablespoons, optional

Preheat oven to 400 degrees.
Chop onions and garlic.  Cut bell pepper in half.  Remove seeds.  
In a pan, add safflower oil, garlic, and onions.  Cook on medium-low. You are just sweating the onion and garlic.  You want to keep the heat low to bring out all of the flavors, try not to get any color on the onion or garlic.  Cook on low for about 5-7 minutes.
Add ground beef.  Cook on medium heat until cooked thoroughly. Drain the grease.
Add tomato sauce or tomato paste for extra flavor.
Place ground beef mixture into bell peppers.  Add cheese on top.
Cook in the oven for 15-20 minutes or until the bell pepper is soft.  

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Broccoli Salad | Recipe and Photo by: The Low Carb Diet

Prep Time: 10 mins | Serving Size: 8

6 cups broccoli
1/3 small onion chopped
1 cup mayonnaise
1/2 cup almonds chopped
2 tablespoons red vinegar
8 slices cooked bacon chopped
salt and pepper to taste

In a large bowl, combine broccoli, bacon, onion, and almonds.
In a separate bowl, mix mayonnaise, vinegar, salt, and pepper, in a small bowl.
Pour dressing over the broccoli mixture and stir until it's evenly coated.
Cover and refrigerate for at least one hour or until ready to serve.

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Chicken Taco Avocados| Recipe and Photo by: Delish

Prep Time: 20 mins | Serving Size: 6

1 c. black beans, cooked
1 c. canned corn
1 4-oz. can of green chiles, divided
1 c. shredded rotisserie chicken
1 c. shredded Cheddar, plus more for topping
1 package taco seasoning
2 tbsp. fresh cilantro, plus more for topping
3 ripe avocados

1 c. ranch dressing
1/4 c. lime juice
1 tbsp. fresh cilantro
1 tsp. kosher salt
1 tsp. fresh ground black pepper

Heat broiler. Make the filling: In a large bowl, combine black beans, corn, 1/2 can of green chiles, shredded chicken, Cheddar, taco seasoning, and fresh cilantro. Stir until combined.

Halve and separate three avocados, removing the pit and hollowing out the insides. Mash the insides in a small bowl and set aside.

Place avocado boats face up and fill each with 1/3 cup of filling. Sprinkle with more Cheddar and more fresh cilantro, then broil until cheese is melty, about 2 minutes.

Make the dressing: In a medium bowl, combine ranch dressing, lime juice, remaining green chiles, cilantro, salt, and pepper and stir to combine. Fold in mashed avocados and mix until smooth.

Remove avocado boats from the oven and transfer them to a serving dish. Drizzle with dressing and garnish with more cilantro, if desired. Serve immediately.

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