Living in the Light is LIVE!! Make 3 pizzas with me!

In tonight’s LIVE video I will make:
Chicken Crust Veggie Pizza
Cauliflower Crust Pork and Mushroom Pizza
Cauliflower Crust “Green” Vegetarian Pizza

Follow along!! Ask questions! Let’s have fun!

Melody Damron A. Chicken Crust Veggie Pizza
B. Zucchini Crust “Green” Pizza (vegetarian)
C. Cauliflower Crust Supreme Pizza
Shopping List:
**Amounts are the total amount if you are making all three pizzas with me. You can review the individual recipes below if you are only going to make one.
Parchment paper (A, B, C)
Cooking spray (A, B, C)
½ lb ground chicken or turkey (90-94% lean) (A)
¼ lb. ground meat of choice (turkey, pork, beef, venison) (C)
1 egg (A)
6 T egg whites (or egg beaters) (B, C)
1 2/3 C low moisture, part skim mozzarella (A, B, C)
7-8 T Parmesan cheese (no more than 6 g fat) (A, B, C)
½ C 2% cottage cheese (B)
10 T crushed tomatoes or homemade marinara (A, C)
2 plum or Roma tomatoes (A)
30 g fresh spinach (A)
190 g Frozen spinach (B)
1 C zucchini, shredded (B)
1 C cauliflower, FRESH riced (100 grams) (C)
1 c mushrooms, sliced (A, C)
½ c. peppers, diced (C)
½ t. red pepper flakes (B, C)
½ t. Italian Seasoning (A)
A – Chicken Crust Veggie Pizza
2 servings
Each serving: 1 L, 3G, 3C
314 calories, 32.79 protein, 18.06 fat, 5.75 carbohydrates
½ lb. ground chicken or turkey
1 egg
4 T parmesan cheese (no more than 6 g fat), divided
½ C crushed tomatoes or homemade marinara
½ t. Italian seasoning
½ c. (2 oz) mozzarella
2 plum tomatoes, sliced
30 g Spinach
½ c. mushrooms, sliced
Preheat oven to 400. Line a baking sheet with parchment and spray well with cooking spray.
Combine ground chicken, egg, 2 T. parmesan, and Italian seasoning.
Spread mixture into a large circle on the parchment paper. Bake for 30 min. Flip crust and bake for another 10 minutes.
Remove from oven and top with tomato sauce, fresh spinach, mozzarella, tomatoes and mushrooms.
Sprinkle on remaining 2 T parmesan.
Return to the oven and bake 10 minutes until cheese is melted.
Slice into 4 equal slices. Two slices per serving.
B – Zucchini Crust “Green” Pizza
1 serving
1 L, 3G, 3C
465 calories, 42.75 protein, 20 g fat, 21 g carbohydrates
1 c. shredded zucchini (100 g?)
3 T egg whites/egg beaters
2/3 c. (2.7 oz) mozzarella, divided
30 g frozen spinach, thawed and squeezed
2 T parmesan cheese (no more than 6 g fat)
¼ t. red pepper flakes
Preheat oven to 400. Line a baking sheet with parchment and spray well with cooking spray.
Shred zucchini, sprinkle lightly with salt, place in mesh strainer and allow to sit for an hour. Squeeze out any liquid.
Combine zucchini, egg, and 1/3 C. mozzarella. Form into crust shape on parchment paper. Bake for 25 min. Flip crust and bake another 5-7 min.
Puree cottage cheese. Combine with spinach, remaining mozzarella, and parmesan. Place mixture on crust and sprinkle with red pepper flakes (or other dry seasoning of choice).
Increase oven temp to 450 and bake for 20 min.
C – Cauliflower Crust Supreme Pizza
1 serving
1 L, 3G, 3C
365 calories, 49.44 g protein, 13.02 g fat, 13.13 g carbohydrates
100 g cauliflower, fresh
3 T egg whites or egg beaters
3 oz. cooked ground meat (venison, pork, turkey, beef)
½ c sliced mushrooms
½ c. diced green pepper
2 T crushed tomatoes or homemade marinara
½ c. (2 oz) mozzarella
1 T parmesan cheese (no more than 6 g fat)
¼ t. red pepper flakes
Preheat oven to 400. Line a baking sheet with parchment and spray well with cooking spray.
Pulse cauliflower in a food processor and weigh out 100 g. Add in 3 T egg whites. Create crust on parchment paper. Bake for 25 min. Flip crust and bake another 5-7 min.
Top baked crust with 2 T tomatoes/marinara, ½ c mozzarella, ground meat, mushrooms, peppers, parmesan, and red pepper flakes.
Increase oven temp to 450 and bake for 20 min.

Oh for for hey Kathy I’ve got trying to figure out how to be able because my computer is what is recording this and it’s all the way across my Island so my eyes can absolutely not see that so I had my iPad sitting here so that hopefully I can actually like see

Chats Karen welcome Karen that’s exciting so keep checking in as you come in is it Chile in Georgia we got six inches of snow did you guys get any snow it’s pretty exciting me too I hope it goes okay I’ve done one live before it was a while

Ago was when I did the um Le green 101 and I’ve done Zoom Style like that’s that’s different so I can see you guys I can’t see you guys but I can um like I can zoom which I kind of miss so Lise is here Tammy’s here Connie’s here

Cool we’re supposed to get some more something maybe on THS on Thursday so we’ll see I’m gonna try to start as close to six o’clock as I can because I have so much to try to cover and I’m G to try thank you Tammy um I’m G to try really hard to

Keep it to an hour um and so there’s going to be a little um television magic going on um so I know that several of several people I had posted the recipes ahead of time in a shopping list in case anybody wanted to actually um shop and cook along with me

Um there’s going to be a little bit of um fast forwarding sort of I I’ve preone all my ingredients just to save time um so that’s going to kind of happen um willia welcome it’s very exciting Louise what part of North Carolina are you from my sister lives in Winston Salem not too

Far we’re right at six o’clock so I I think I’m going to go ahead and just kind of get going because this is all being recorded and if people Miss parts of it they can just watch the recording as I know a lot of people will do cool

All right I have a good friend who lives in rowy all right so I as I always start my videos um welcome to my channel my name is Elizabeth if you’re new here you guys could probably all say this with me I am living in the light and I’ve been

Documenting a 160 pound weight loss which I met that goal at uh the beginning of November and so for the last nine 10 weeks or so um I have been maintaining and that’s all been very exciting and I’ll talk a little bit about that as I go along but as I have

Um been going through my channel as I’ve been making content for my channel um of course now I that I’m not actually eating octava fuelings and I’ll talk about that later um that I’ve now that I’ve met my goal more of what I’m sharing is just my healthier Lifestyle

The choices that I that I’m making and um can everybody hear me because willia said no sound I’m assuming okay all right so maybe she just needs to turn her sound up um so most of what I’m sharing now are just healthy recipes um just motivational kind of things that I’m

Learning along the way I am also as you’ve seen sharing some things that are just Day in the Life stuff for me uh typical things that I cook or bake I love to bake and so I want to be able to share some of those things so those

People who are in weight loss um yes there will be some videos of things that are not for you um and I’m sorry about that but U that’s just how I am going to um grow my channel and um try to provide content I don’t because I don’t eat

Opavia felings anymore I don’t have those to actually um show so the fun with fings videos those are all going to stay there there’s over 60 of them there there’s lots of um great ideas and those will never go away um but I do love sharing recipes I love sharing what I’m

Learning I love sharing food knowledge and uh food skills as well so I will continue to do that on my channel um if you have not already subscribed I would love it if you would consider subscribing um also if you would like this video thumbs up share it

Um the little hearts you know all kinds of good things um leave lots of comments that’s always um helpful for me too as well so I love to see those um I am almost to 5,000 subscribers as I said in my reality check earlier today in the

Grand scheme of all of the YouTubers out there um I certainly am very small potatoes they all have you know thousands and thousands of subscribers and um I’m happy to be uh 113 away as of before I started this I was 113 subscribers away from hitting 5,000 so

I’m really excited about that um when I hit 5,000 I’m G to do another live event and I’m gonna give away something big I’m not sure what it is that I’m going to give away that I’m G to give something away um as I said in my

Reality check I do make a little bit off of YouTube I make maybe $50 a month um it it’s just not a lot but I would like to still be able to give back and so tonight I am actually going to be giving away three items so my friend Kate Kate

Are you here not sure if she’s here yet or not um hopefully she’ll show up if she doesn’t come I’m gonna have to do it a different way um what I would like for you to do is um I’m gonna do three drawings and Kate has um told me she was

Going to be here and she was going to use a random generator for me and she was just going to take the names of the people who are here so what she needs is for you just to comment uh your first name last initial and your

Location um and um and then what I will do is uh once we have the drawing actually we do the drawings we’re going to do them live um so I’m sorry for those who are watching recording you won’t be able to get in on the on the

Giveaways um but what she’ll do is she will announce your name and then if you will just go to my email it’s in the description box um or you know or you can just message me on another one and say I won the prize um and then what I

Will do is I’ll get your address and I’ll ship it to you so the things that I’m giving away the first thing that I’m going to give away is a mini um utensil set I this is well loved and well used it’s got like three little spatulas a

Little like pancake flipper and a little silic code whisk love it um this is my iron flask thermos I use this every single day um I use it for oatmeal but when I was on opavia I used it for oatmeal I used it for Soups and chili

And pastas and um it’s a fantastic tool and it stays hot for a long time and then the other thing that I’m going to give away is my not mine but a brand new um electric kettle which I cannot live without this either I use this every day

Not only do I use it for tea but I use it to for water for my oatmeal and all kinds of stuff so it gets it is well used and so I will be giving those away um throughout the course of the night so um again comment with your

First name your last initial and the state you’re living in in case we have two people that have your first name also if you comment with any questions that you might have that you want me to answer I know several people had given me questions prior and so I have those

Worked in but um I just want to get those questions asked and so we can jump in now these recipes as I said are for anyone um I am including I will share with you not only the lean and green counts uh spoiler alert they’re all one

Lean three greens and three coments um they um I will also share with you the macros for each of those as well so if you are on maintenance if you are just watching calories or carbs or whatever it is that you’re doing and you’re you’re counting those kind of macros um

I will provide those for you as well um so the first I’m going to do three pizzas tonight I’m going to do a what’s traditionally a chicken crust pizza I couldn’t get ground chicken so I’m using ground turkey but it was the same basic fat ratio so that’s what I’m using so

You can use chicken or turkey and that is going to be a veggie pizza not a vegetarian pizza because it’s got chicken or turkey in it uh but it will be topped with veggies I am going to do a cauliflower crust Supreme Pizza I think in one of my posts I said

Pork and mushroom but I’ve kind of changed the recipe a little bit so um it’s going to have and instead of doing pork I’m actually using venison but you could use pork um actually the calorie count that I gave was the pork recipe because that’s the one that I usually

Use and venison has less fat so really the macros on the one that I make is going to be different but I’m not going to worry about um and then I am going to do a zucchini crust green Pizza that one will be vegetarian not vegan but

Vegetarian um and um it’s green because it’s just green vegetables and so it’s a really really good recipe I’ve made it many times um I’ve made it with both ricotta cheese and cottage cheese and um I’m going to use cottage cheese tonight and so I’m excited to share those things

With you so the first thing that I’m going to make is the chicken crust pizza now I already have my oven is already preheated to 400 I took care of that ahead of time because I wanted to make sure that I had a good hot oven I also have a

Baking sheet already lined with parchment and I’m just going to spray it with some avocado oil spray it’s really important that you do that step I had made these crusts before and I forgot to spray the parchment and it’s it’s not a good thing so in my bowl I am going to

Add 8 oz of the ground turkey um one egg is just a oops one whole egg it’s like I’ve never been in the kitchen before and I a towel down here uh oh my recipe right here two tablespoons of Parmesan cheese and a half of a teaspoon of

Italian seasonings now I’m going to say this several times if you are on um 5 and one this is your recipe if you are maintenance if you are um just like keto or just trying to watch your calories whatever you could add additional seasonings if you wanted to add some

Garlic if you wanted to add um salt and pepper really doesn’t need it but if you wanted to add some additional seasonings here um you absolutely could do that but for those who are on 5 in one since you are limited in your um number of condiments

This is your limmit so a half a teaspoon of Italian seasoning if you’d rather do garlic instead of Italian seasoning you could do that and then you’re just going to take a spatula a spoon a fork or whatever and just mix it until everything is really well

Combined and again so it’s a one whole egg it’s a half a pound of the ground turkey or ground chicken and it should be 90 to 94% lean so it does have some fat in it so don’t get the fat free if you get the fat free ground turkey your crust will

Be extremely dry and tasteless I promise you because I’ve tried that now the first time that I and I did that the first time I made this crust and I absolutely did not like it I thought it was terrible um but doing it with 90 to 94% lean meat is so much

Better so I’ve got my chicken move this out of the way so you can see I’ve got my turkey here and all I’m going to do is just mush it out into a fairly thin circle it’s going to be very large now this re this one recipe is actually two

Serving so the other two pizzas are single serving pizzas this one is 4 two so you can either sh it with someone or you can save half of it and reheat it as leftovers the next day take it for your next your LEM and green the next day for

Those of you who are on four and two you might have half of it for one of your lemon greens and half of it for the other but you want to try to get it as even even as you can take your time I can’t edit out all of my silences

Here when I do other videos when I when I get quiet I can edit all those things out and I can’t do that tonight and I try to also make sure that the edges are that it’s fairly round that it doesn’t have a bunch of like really thin straggly edges to it

And again let me just um remind you if you um Sally Oh no you’re in Texas never mind I know a Sally Carson who lives in Tennessee and I was like is that the same Sally but it’s not all right I’m going to slide this into the

Oven then this is going to go in my 400 degree oven and it’s going to bake for 20 minutes and fortunately I have two ovens um so that one’s going to go in the top oven and then I am going to grab another Bowl and I going to make my other two

Crusts let’s see yeah I’m trying to also keep an eye on the time because I hopefully I have myself timed really well to try to get everything through in an hour so next up I’m GNA move this out of the way I’m going to move this one out of the way way Momentarily it’s all the behind the scenes all right so cauliflower crust so let’s talk about cauliflower first the chicken crust is going to have some texture to it it is going to be firm it’s going to have some bite and chew to it um and that’s because you’re using a

Protein you’re using meat as your crust when you make the cauliflower crust and the zucchini crust people have also used broccoli if you’re using a vegetable I mean think about what happens to vegetables when they cook they get soft they uh you know they only get crunchy when you fry them and we’re

Not frying so um so the vegetable crusts and that’s one thing that a lot of people say like well I make cauliflower crust and it’s um it’s too soggy well you might not have cooked it long enough you might have started with frozen cauliflower or you are just expecting something that you’re not

Going to get from vegetables so um oh this is my favorite color too this green right here I I glasses in this color like eyeg glasses with this color um it’s it is my all-time favorite color so what you do for the cauliflower crust is you take raw

Cauliflower buy a head of cauliflower buy a bag of raw cauliflower fettes put it in your food processor and pulse it until it is really fine you can see this it is like um you know it’s not as light and fluffy as sand but it is small

Little pieces if you buy coliflower rice at Costco like the Frozen cauliflower rice is is pretty chunky um and you want this to be super fine and what I have is 100 gram of cauliflower rice now when I typically make this cauliflower crust I make multiple crusts at one time I will

Buy two heads of cauliflower I can usually get seven crusts out of a head of cauliflower so I’ll buy two heads make 14 crusts and they go in the freezer so this is a bag of what I have left there I think there might be two crusts left

In here maybe there’s three in here oh there’s three crusts in here um and all I do is I just make them I can put you’ll see I can put two on a baking sheet and I have two racks in one oven and one smaller oven at the top I can

Bake three sheet pans so I can bake six crusts at the same time I flip them all bake them and then I repeat the process and I have to do one more tray to get 14 so I bake them all they all cool off they all just stack one right on top of

Each other nothing in between them throw them all in a Ziploc bag throw it in the freezer and then when I get ready to have a cauliflower crust pizza I take out my bag and they pop apart and they thaw in probably 20 minutes um so super

Easy to make these I’m only making one tonight just obviously because of time So 100 grams of fresh cauliflower not Frozen not cooked fresh raw cauliflower that’s really really important I also special I also am going to use three tablespoons of um egg beers or egg whites so a lot of people don’t realize this this is egg beers which you can buy at

The grocery store you can also buy egg whites but if you look at the ingredients um this has egg whites and basically color in it food it does have food starch less than 1% of like beta katene some of the there’s one brand and it’s

Not the egg beaters B brand it might be the Walmart brand that is all it is is egg whites and dat cartin which is what makes it yellow um so don’t worry or think that there’s a b you have to get something special you can just use plain

Egg whites either one works um so you got the egg beaters now most cauliflower crust recipes will tell you to add um cheese here but personally I like my cheese on my pizza and not in my pizza so I tried a long time ago back when I first did my

Cauliflower crust recipe that’s I it’s over a year ago that I did I think in October of 2022 I think um I did three different crusts I did a chicken crust that I hated I did the cauliflower crust with cheese and the cauliflower crust without cheese if you do the cauliflower

Crust and you add the cheese you’ll have to deduct that from your lean um I choose to just use the cauliflower and the Egg beers and so almost forgot to spray that would be tragic also if um commercials show up because they will um unfortunately you should be able to skip

Them pretty quickly sorry about that but that’s just the that’s just the nature of you to um so I’m going to I’ve sprayed my parchment I’m going to do my cauliflower crust and my um zucchini crust on the same pan to save space and so I’ve got all of my cauliflower and Ed

Beers on here and I’m just going to pack this out again into a thin circle I make it a little bit more oblong than circles especially since I know I’ve got to get two crusts on this pan but I do want to get it as thin as

Possible the thinner you can get it the firmer the crust will be so if you if your crust is too thick that’s one of the reasons why it’s a little bit soggy because remember vegetables so you want to make sure that you get it as thin as you

Can and again I always try to pull in the edges a little bit so that the edges don’t get too Thin as uniform thickness as you can and try not to have any holes in the middle of the crust so that looks pretty good and you can see it’s not it’s not really um round it’s a little more oval shaped sorry I should be doing it over here so

That you can see it so I’m going to let that sit there for just a second and I’m going to now do the zucchini crust I’m just going to use the same Bowl because egg beers and my zucchini crust is actually going to use a little bit of cheese so

This morning I shredded up um zucchini I actually shredded up using a the fine Shredder on my food processor um the cauliflower by the way I just pulse with the regular blade in my food processor um so I finally shredded up three zucchini I made a zucchini crust I’ve

Got this and I probably have enough zucchini in my refrigerator shredded to do at least one more crust so you probably can get one crust out of each zucchini and it’s 120 grams of the shredded zucchini I put it in a wire mesh strainer I took just a Sprinkle of

Salt over that and kind of tossed it a little bit so the salt got in there just a little bit and then I let it sit all day and let the the water drain out as much as I could I every once in a while I would come along with the spatula and

I would smush the water out because you want to get get it as dry as you possibly can um it really is easy it it really is not once you do it a few times Rebecca it really is actually pretty pretty simple um so zucchini again I have three make sure

I’m doing this right three tablespoons of egg beers again so that goes in there this one is going to have a little bit of cheese so I have a third of a cup of mozzarella cheese and what I forgot to put on my list but I know no I’m not that’s right

So just those three things so this one does have a little bit of cheese and this is going to take just a second to get that mixed up Rachel Ray I am not but you know you know if if the if the Food Network wants somebody to do healthy

Recipes they can hit you up I I would not be very good at that anyway I’m going to do the same process here smush this out into a circle as thin as I can get it remember to come over here all right so first of all totally

Forgot to set the timer for that but I put it in there about 15 minutes ago so I’m going to set one timer for five minutes yeah it was about 10 after maybe it was 15 after I’ll see what it looks like and then I’m going to set this timer for 20 minutes

And I’m to slide this into the oven now yay all right some of my mess cleaned up so it’s out of the way and grab my notes and so I wanted to talk about the the cauliflower crust and the zucchini crust is very versatile I take that

Cauliflower crust mixture and I use it to make taco shells to make like sandwich rounds um or I use it as when I spread it out in a big circle I also use that sometimes as a wrap and to be honest I have been in maintenance as I said for

Like 10 weeks and I still eat this this cauliflower crust I love it it’s it’s really good it’s tasty I don’t need the carbs of regular pizza crust um so oh no I don’t know how to let me see I know that I created that other one

I created that one and then I couldn’t figure out how to get it to start so um hopefully Gail just texted me so hopefully she will get everybody to come over let me see because I don’t know if I can get into another one or not I’m not very good at this all

Right all right I don’t know hopefully they’ll figure it out thank you Rebecca Oh yay cake made it here good um because I’m going to do a drawing in just a minute do you have uh you have 18 so anybody who has not commented with their name their last initial and their

Location go ahead and do that because I’m going to do drawing in just a minute um so the cauliflower in the zucchini crust if you make three circles two or three circles you can use those as taco shells or as little sandwich buns if you want to do it that

Way um totally delicious both of them work really well and what I wanted to show you was I pre-made crust so you could see what they look like and if I run out of time and I need to I’ll just use these instead of those so this is

The cauliflower crust and you can see it’s got It’s very flexible but it’s not soggy and once you bake it again because you pre-bake it right for you do 22 minutes you flip it and you bake it for another five minutes or so um what you’re going to bake it again and it

Really is a little bit firmer this is the zucchini crust you can see it’s a little bit firmer than the cauliflower crust because it has the cheese in it um very delicious and this is the chicken crust and this is for two um it’s much thicker much denser um and you only get

Half of one of those for your pizza if you were on five in one if you’re just watching your weight you can eat the whole thing if you want to all right so it is time for us to do a giveaway so our first giveaway and Kate’s going to do the random

Drawing um is for the mini utensil the mini silicone utensil set and I will write your name down and uh as soon as she lets me know who won and um if you are the winner again just email me your um contact information your um address so because

I’ll just send it from Amazon to you um and yeah so Kate whenever you get a chance to hit that button and let me know who the winner is and while you’re doing that I’m going to check on my chicken crust I’m going to get five more

Minutes so I think I was actually off on my time there Kate do you got a winner for me I’m gonna keep on going and she can comment it in the chat I was gonna answer a couple of questions that I have seen um the first one was what is a typical maintenance

Day um as I I am very yay Lisa um I am very much a creature of habit uh and that works best for me I feel like as I am in maintenance I’m really just trying to learn the ropes and uh continue to retrain my brain to eat in a healthy way

And so for me eating similar things every day is the most helpful for me so the very first thing that I usually eat um um the um the first thing that I usually eat is yogurt I like the o co triple Zer that’s the kind that I prefer

And I get it from Costco and then I typically have strawberries um 100 grams of strawberries is typically what I have keep in mind that my macros are going to be different from yours uh depending on how much you weigh how tall you are how old you are like there’s a bunch of

Factors in there and so for me um I try to go between 1300 and 1500 calories a day the te that I did on the opava site said I should eat 1,800 calories a day and there’s no way that I can eat that many calories if I ever jump above 1,500

Calories then my weight does go up and I have to back down below 1500 calories so I know that’s not right um so I stick 13 to 1500 calories I do about 100 grams of protein a day um no more than 150 grams of carbs and about

50 grams of fat um that’s a good balance for me and I feel like I’m able to um be pretty pretty s Kathy yay she won the mini silicone utensil set great so yogurt and strawberries is first oatmeal in my thermos and blueberries is second 100 grams of

Blueberries a third of a cup of oatmeal I’ve posted this many times along with the macro so you can go look at a post to see it there and um then the um lunchtime is typically a salad a lots of Roma lettuce cucumbers cherry tomatoes sometimes I throw peppers on there

Um some lean protein like um I will buy the pulled chicken at Costco the rotisserie chicken breast they pull all the meat and sell just the chicken breast so I’ll do that I’ll do tuna um sometimes I grill my own chicken or I’ll do venison sausage uh that we

Make ourselves and just a little bit of oil and vinegar or I’ll do some ranch or am I going to gret it just kind of depends on what I have in the fridge but some kind of dressing so I’m getting a balance of protein fat and carbs in my

Lunchtime uh fueling and I still call them fuelings uh my mid afternoon is typically it’s either a an apple and almond butter or I might have an orange and a string cheese um sometimes I have cottage cheese and pineapple sometimes I have um bell pepper and um hummus or

Whipped feta so those are the kind of things I TR try to make sure that the calories are just below 200 for that one then I have a typical leem in green for dinner um anywhere from 250 to 400 calories is a typical leaving green meal

For me um I don’t necessarily count the um condiments anymore but I do make sure that I have enough protein and I have plenty of vegetables sometimes I have more than three greens um but that’s okay I my body can hand the extra calories um so that’s typically what I

Do for that and then my nighttime my last fueling um it could be a protein bar um I like the the peanut butter um organic peanut butter balls that you get at Costco I do those every once in a while I will I made some those Maple Oak

Cookies that I posted a recipe for um I make the Kodiak waffles into pancakes or waffles let me turn my chicken crust Over yep perfect flip that over and then that’s going to cook for another five minutes and I’ve still got 15 minutes on that other one so I’m probably G to end up making pizzas with these crusts over here um so I make the waffles or pancakes and

I I’ve also made my own Jam using about 12 cups of berries and three cups of sugar so it’s it’s much lower in sugar and you just kind of bring it to a boil and let it boil for a few minutes and then cool it off and I I don’t um like

Put it in jars and put it on the Shelf I just freeze two containers and then one container goes in the freid fridge and um that’s like a low sugar it’s only about 17 carbs in a tablespoon so that’s 17 calories in the tablespoon so um I

Will do that sometimes I use some light cream cheese that’s really good too um so that’s typically what a typical day is for me in maintenance someone also ask what is the hardest part of Maintenance and I think it’s just um the mindset and realizing that it’s

Okay to eat the things that I couldn’t eat while I was on 5 and one or some of those things um it’s it’s the reminder that I’ve done the work and I know how to take the weight off and so if I want to have a piece of bread it’s not going

To be the end of the world there are things like bread that I’m very cautious about anyway and I have I will allow myself to have a piece of bread once a week and that satisfies my bread cravings and keeps me um keeps me fit and true um uh let’s see oh cool

Cheryl um the temperature so I cook the crusts are all cooked at 400 Dees and the chicken crust uh goes for about 25 minutes 20 minutes sorry and then you flip it and cook it for another five they all basically are about that same you the cauliflower and the zucchini you

Can probably do for 22 23 minutes and then flip it and do it for another five uh just kind of keep an eye on it’s really U it’s actually pretty easy to do all right so since that’s going to have a little bit of time I need to go grab one more sheet

Pan I am going to do the chicken Pizza and this is a crust that already cooked so that’s spit in my refrigerator but I’m going to show you how to do the chicken crust so that when that one comes out I can slide that one so this pizza is my veggie pizza and

I’m starting with a half of a cup of my mar marinara sauce putting things in terrible places um a half a cup of the marinara sauce this is my homemade you all have probably seen the videos for it and I’m going to spread this out all the way to the

Edges it’s a lot of sauce and you probably could get away with less sauce and then um do more veggies because this half a cup and I’m G to take some of this off it’s really a lot um what I would do is I I’m rethinking

This now and thinking you know you could do a quarter of a cup of sauce and then add a few more veggies like a quarter a half of a green of veggies and that would probably be enough all right so the sauce goes on and then I have 30 gram of fresh

Spinach this is where your food scale really comes in handy and again I pre-measured all of this stuff just to save time for today I have and you can do this however you want but I have a half of a cup of mushrooms now I have precooked my

Mushrooms and what I do when I get mushrooms is I slice them up or I buy them sliced and I put them hang on that’s my chicken crust so I um I put them in a dry Skillet they don’t need any oil they don’t need any

Spray just put them in a very dry Skillet um I’m so sorry about that sorry Cindy it it will be posted very shortly after um I think it’s almost immediate after it’s it’s live so mushrooms go in a dry Skillet and just let them cook they’ll start to release

Their liquid and just keep sautéing them and once all of the moisture has evaporated then they’re fully cooked then um I am going to put on I forgot the I forgot the cheese I should have put the cheese on earlier but this

Is a third of a cup of no a half a cup of mozzarella cheese that’s 2 oz did you know that when somebody says a cup of cheese it does not weigh 8 ounces a cup of cheese only weighs 4 o a lot of people don’t know that we’ve talked about before

How um ounces are both a measurement of volume and mass I’m not a math or a science teacher but I do know all right and then I’m going to top it with two tablespoons of shredded parmesan cheese um I look at the label the nutrition label of my

Cheese and I look for one that has no more than six grams of fat um and so there are lots of them out there that you can find so here this one’s done this one is going to go in the oven for about 10 minutes I’m going to keep an

Eye on I am going to set the timer this time and then I’ll do the other two all right let me grab A this this on the Plate that’s really hot and I draw those two press down and since they’re already cooked I’m not going to worry about spraying the pan they don’t need to be sprayed now um because they’re they’re already cook um so before I do these pizzas let’s go ahead and do another drawing so uh really

Quickly yeah if you have already given your name first name last initial in your state then you’re you’re still on the wheel she’s just gonna she’s just going to spin again if you haven’t done that do that the next thing that I’m going to give away is

An iron flask is a 16 oce FW jar you can’t have mine I’ll give you a brand new one um so she’s going to draw a name for that and um if your name gets drawn please just email me your mailing address first last name and mailing address and

Um and I will get it sent to you so as soon as she gives us our winner um we’re going to go on and make the cauliflower crust pizza and for this one I am going to start with two tablespoons of my sauce instead of um a

Half a cup that was a lot I think a quarter of a cup for that would have been enough I always do two tablespoons because two tablespoons of the sauce counts as a condiment and I already have two greens in my crust and I want to put Greens on my pizza so there’s

That and I am going to add to this how many ounces do I have Here I’m going to add a half of a cup of mozzarella so that’s again 2 oz of low moisture part skim mozzarella and then I’m going to add three Oz now you could do ground pork you could do ground turkey ground chicken um I ground beef I have ground

Venison um because it’s free for me because my husband is a hunter so um and it’s super good we process it all ourselves so that’s all that I know exactly what’s in it and that goes on there now you can do a half of a cup of

Vegetables you could do a half a cup of peppers or a half a cup of mushrooms um so I did this to show you this is what a half a cup of cooked Peppers looks like this is a half a cup of cooked mushrooms

If you were on five in one you could do one of these or you could do half of the peppers and half of the mushrooms if you are on maintenance or you are just watching your calories you can there’s no restrictions for how many vegetables

You can have um but I’m going to do half of the peppers it really is plenty and half of the mushrooms roughly half and I like the peppers is as well I saute peppers in a dry Skillet and I cut them up put them in the skillet and just

Saute them to get a little blistery um but that’s that’s really good and then I have one tablespoon because I have I have um one condiment left and so half of it is going to be parmesan one tablespoon of the reduced fat parmesan and maybe a half a teaspoon of red or qu

Teaspoon of red pepper flakes it’s really not even a a full half of a condiment but it’s enough for me and that’s going on there incidentally I’m making three pizzas today I will eat parts of all three of them to kind of equal one meal for me um

But I didn’t want to be able to try them for you all right my green Pizza is my fun pizza let me move this stuff out of the way and what I have my this is my little handy Chopper if you’ve ever seen me talk about this before I’ve had this

Since I got married it was a wedding gift and it is a treasured little thing but I’ll be very sad if it one day goes by the wayside um I am going to put in here a 4 o container of cottage cheese Lisa this is for you Lisa is the

Cottage cheese Queen whenever honestly Lisa whenever I think of cottage cheese I think of you all right so I’m going to put that in there and I want this to get nice and creamy sorry so this goes into the bowl it’s the one item that I didn’t

Prep you know when I very first started my YouTube channel somebody commented on one of my videos one time that somebody commented one time that I talk too much and then somebody commented one time that um I needed to have my um my stuff ready like I I was

Unprepared so I work really hard I do listen to the comments I don’t know about the I talk too much um isn’t that kind of the point of a YouTube channel all right so my my um cottage cheese is really creamy it’s not lumpy at all if

You are not a fan of um cauliflower crust of um cottage cheese you probably will like this because there’s no Lums all right I’m going to flip my crust over and they’re going to pop back in for just about five minutes oh that zucchini crust is so green and so

Pretty you see how green that is look at how green that is beautiful all right so that’s going to go for five minutes that’s got a minute and a half left so this will be perfect all right so that goes in there I have 30 grams this is frozen spinach that I thaw

Earlier today and squeezed all again it sat in a strainer pretty much all day and um I kept squeezing all of the water out the more water you can squeeze out the less water you have in your final product and the less likelihood you will have of it being um

All soggy I’m going to add in the other third of a cup I think I did a third of a cup yeah did a third of a cup in the crust and then a third of a cup goes in the mixture there and then I have two tablespoons of

Parmesan and and a little bit of red pepper flakes you guys know I don’t have a dishwasher right I got all these dishes too much it’s going to be a challenge all right so that’s all mixed up and I’m going to put this on top of

My zucchini crust I’m let that just sit there for a second it’s going to beep any again that’s all right and then I’m just going to spread this mixture out all over this crust and I’m going to bump the temperature of this top oven up to

450 I’m going to pull out the chicken pizza and as soon I’m just going to go ahead and throw this in here this is going to bake for about 12 to 15 minutes maybe closer to 15 um I was really hoping that I was going to be done at 7 o’clock but you

Know that’s not happening all Right so here is the chicken crust pizza if you can see it I try to do that you can see it I’m going to let it cool off for a minute um and then I’m cut it so that you can see it cut and um answer a couple of

Questions and then we’ll do one more drawing and a taste test so um somebody asked about transitioning from like how to transition from knowing what to eat for lean greens to macros the the best advice I can give you is to find an app that works for you that you can use

To log your food and find one that will determine um the macros in the food that you’re eating so um many times I have said uh my first of all the first thing that you do when you get close to the end of transition is you um hang

On did we get a winner for the um Iron flask I’m sorry I didn’t I might have missed that if not Kate go ahead and draw for the iron flask oh bar Joe got it okay thank you I’ll write that down so I don’t forget congratulations Mary

Joe all right um so the first thing you need to do is determine your total energy expenditure your te I don’t like the calculator that’s on the Opia site because as I told you whatever it gave me was really not right for me um I like

The one that is on t as in Tom d as in David e as in Edward e as in Edward so t d e e e calculator.net which one is that that’s these down here so go to that one and figure out your that will give you your Macros

Along with your total number of calories you can decide if you want high carb medium carb or low card um and and that that will give you a good basis to start from then you’re going to get it get some sort of an app fit fit Works my

Fitness pal I like the Prosper app PS p re um I told it what I wanted my macros to be and every day as I enter the foods it lets me know how much I’ve eaten and then I can also plan ahead for the day

So I kind of know I know what I’m having for dinner and I kind of know um how to play around with if I need to have more protein um if I need to cut back on the carbs then I kind of play around with it like that

Um I will go over the servings in just a minute Robin thank you for asking it’s a great question um so as far as going from lean and greens to macros as long as you have an app then that is going to do all of the work for you you to figure

Those things out it will tell you how many grams of protein how many grams of fat how many grams of carbs and as long as you know your maximums then you can kind of keep things in line so that’s the best thing to do I also if you ever

Like and I’m not kidding if you ever want to talk to me on the phone somebody joking me on um Facebook today said you know they the prize they wanted was I should give away a con and I I don’t put a price on on that that’s something that I freely give if

You need someone to talk you through I I’m happy to do that for you so you know let’s you know just hit me up like’s schedule time and I’m happy to do that um I am also going to somebody asked me about my coaching experience I’ve been a

Coach since October of 2022 but I didn’t start taking clients until the beginning of last year um I am not a traditional coach I uh don’t push my clients to buy products that they don’t need I don’t make my clients post pictures on social media I have never once asked a client

To be a coach um I am not in this as a business I am in this as a Ministry so I I just want to help people get healthy and so that is has been my experience as a coach and I um the best coach probably not I am

Forgetful and um I am super busy I work full-time I have a grandchild um hang on and so uh I don’t always make the best use of my time but I am trying this year to do better at that um so um hopefully thank you Rebecca even though

I’m not your coach um I appreciate that um but but I I just want for me I just want to help people uh whether I make money off it or not doesn’t matter and I I just want people to to be successful so um that’s my thoughts on that Um and I just realiz timer that but I do need to set a timer for that uh I’m like totally helpless when it comes to technology hence that’s why Kate’s doing the drawing for me all right let me cut this and um so half of one of these

Would be and let me talk about the Mac half of one of these pizzas would be a complete leing green so this much would be a complete leing green I’m just going to cut a little tiny sliver off of it then we’ll try the other

Pieces as well um but let me tell you about the macros for this one this and this so it’s one lean three greens and three cond for half of that pizza if you are watching if you’re counting calories or macros um it is is 314 calories it is

32.79mbloaded make a recipe I can figure that out and then I can go into prosper and I can click add food and say chicken crust pizza and give it this information and then the next time I have chicken crust pizza it’s already in there and I

Have to figure it out again which is really nice happy Forks yes happy Forks so here is the chicken crust veggie pizza G give this a try it’s okay to be honest wasn’t a fan of the chicken crust the last time really not a fan of it now it’s

Just not the texture that I like I think I mean I’ll eat it because it’s nutrition um and and that’s um what’s most important to me is that I provide my body with solid nutrition and that’s one thing that I really want to um get across to people is the value of the

Food that you put in your body so many of us want fasten we want to lose weight quickly um we want to lose weight and we want it just to stay off magically and the weight is not going to magically stay off it’s going to take

Work for the weight to stay off just as it’s taking work for you to get the weight off in the first place um and oh well I appreciate that I U I will say Welling addict that um transition and maintenance is my thing like I love it and I I like I

Really connect to it and that’s my goal for this year is just to really reach out to people who need help with that and take the fear out of it because I’m going to be in that 30% of people who keeps the weight off it’s not going to

Come back for me um so anyway quality food so let’s talk about um processed foods is something that people talk about a lot cauliflower crusts that you buy at the store um turkey pepperoni uh turkey sausage uh I was recently watching a documentary on Netflix that is uh about

Twins is studying identical twins and one of the First episodes they said that processed Meats deli meats sausage uh pre-formed patties uh bacon pepperoni is one of the leading carcinogens like why if we know that why would we why would we want to eat that and so the

Easiest thing to do is make your own sausage get ground pork get ground turkey get ground venison add some SE seasonings to it make your own and know that you’re not putting in those additives that are going to be harmful to your body um as far as you know Octavia doesn’t

Approve raos and outer aisles sandwich STS and all those things they’ll tell you they don’t approve those things they want you to make your own the reason why there’s a couple of reasons one reason is there’s no way they can keep track of all of the companies and all of their

Products and so it’s easier for opava to say we don’t put our stamp of approval on any processed products make your buy whole lean proteins buy whole vegetables learn how to cook those kinds of things and stay away from the processed foods save those for maintenance right while

You’re trying to lose weight you you’re eating so few calories that it’s so important that the calories you put in your body are of the highest quality and processed foods whether it is a meat or a sandwich thin or a I don’t know whatever it is that other people those

Miracle noodles whatever have don’t have the nutritional quality nutritional value that your body needs so they want you to learn how to cook they want you to learn how to how food should taste before you are off on your own and just falling right back into the same old habits that

You were in before um yeah it was a little terrifying and I could only W I only watched the first couple of episodes I need to go back and watch more of it but it was a little bit scary all right let’s talk about the mackerel for the cauliflower supreme

Pizza again if you’re on five in one it is one lean three greens and three condiments for the entire Pizza um it has 365 calories 49.4 gam of protein 13.02 grams of fat and 13.13 grams of carbs uh before I give you the macros for the spinach

Crust I will say that if you look um in the opavia app you can find a recipe conversion chart that will tell you um a lean and green meal should have between 250 and 400 calories it should have at least 25 grams of protein the more the merrier as

Far as the protein goes um it should not have any more than 20 grams of fat and grab that other Pizza out and I think I can’t remember what the what the um amount of carbs I think the carbs is 20 is like the max they want you to

Have oh my gosh these are these look so good this spinach one is my absolute favorite all right so I don’t know if you can see this or not but these are the that’s the U venison that has the mushrooms and the pepper and then this is my green pizza and I’m

Going to give it a second to cool before I cut into it so 400 250 to 400 calories um at least 25 grams of protein no more than 20 grams of fat 15 is ideal and ideally no more than maybe it’s 25 grams of carbohydrates since the most

That might be what it is but I don’t quote me on that one I can’t remember what the cards is the zucchini cross feed piz is on the high end and um anytime that you do anything that has a lot of cheese in it it’s

Going to be High um I’ve had a few people ask me to do a veggie lasagna and anytime I run a veggie lasagna recipe through happy Forks it’s too many calories it’s too much fat it’s too many carbs it’s it just is a lot um so this

One is a little bit on the high end so so be ready you’re not supposed to have more than 400 calories this one has 465 so it is high in calories it has 42.75 grams of protein so that’s awesome it’s almost twice the amount of protein

That you should have 20 grams of fat so it’s at the top end of the fat and it’s 21 grams of carbs so it’s at the top end of the carbs so this is one that I would not do all the time um but it’s close

Enough that we’re going to call it good at least I am so I’m going to run my pizza cutteries and just do a little piece of each one and they’re super hot so I can do it without burning my mouth because I want you to see right

Now the crust is very flexible it’s very floppy but if you let this sit for 10 minutes or so you’re going to want it to cool off somewhat anyway if you let it sit for a little while it will firm up and you would be

Able to pick it up and eat it by holding it without too much trouble I’m going to grab a fork and I have an asbesto mouth because I I was a baker and a cook so I’m used to tasting hot things I’m going to save the green one

For last because it’s my absolute favorite this one has mushrooms and peppers and venison little bit of red pepper flakes it is hot so good those red pepper flakes really add good flavor and the green one delicious if you like spinach it doesn’t taste like cottage cheese at all it’s almost like

Alfredo if you are um not on 5 in one add some garlic some fresh garlic to that cottage cheese or garlic powder um and that will make almost like a spinach alfredo kind of pizza it’s absolutely delicious um yeah it will yeah it will Air pretty much immediately I don’t have to upload

It it’s like I think it will just automatically um show up when when I end the stream all right um we are going to do one more um it is very cold where I am I’m um it was in the single digits at some point

Today and um we got six inches of snow on Monday today Tuesday yesterday we got six inches of snow I did not sleep well last night because I was so nervous about this today all right we are going to do one more drawing and then if you

Have any questions leave those in the comments box or um go to the when the video posts um I would love it if you would watch it again and like and comment um encourage your friends and family to become subscribers because I would love to hit that 5,000 Mark and

Give away some fun stuff but we’re going to give away this electric kettle um and I absolutely love that it’s it’s a tool that I use all the time um awesome so Kate’s going to draw for that last one for me and if anybody has any questions let me

Know well Sally maybe you win we’ll see the kle came from Amazon it’s Amazon Basics it’s like 30 bucks it’s worth every penny I got to get off here so I can eat my dinner too I don’t I probably should have one um I I that’s one of those things

That just because I’m mentally not like I’m in this for a business and I’m trying to make money um I I probably should set that up with my favorites but I haven’t done that um I use the tea kettle for water for tea for my oatmeal

When I was on five and one I would use it for my soups and pasta and chili um all kinds of good stuff yay I’m so glad God was that helpful to to everybody was that I know that I asked everybody what they wanted most and everybody pretty

Much everybody said pizza so um hopefully it that was helpful to see the made um and honestly you know we were here for over an hour but typically I spend you know a couple of hours and make 14 crusts and then they’re in the freezer so that when I go to make pizza

For dinner I pull it out of the freezer and in 20 minutes I have dinner I just throw the toppings on and throw it in the oven in less than 20 minutes I have dinner um so definitely um make you know batch make them on a Saturday or a Sunday afternoon just make

A bunch stick them in the freezer it’s they’re super easy once you do it a couple of times U that’s all you need all right Kate let me know who the winner is for the tea kettle no there’s there’s a button so it sits on this

Little so this thing plugs into the wall this sits on there and you just push this down and when it’s on there it will heat up and when it’s boiling that automatically turns off which is really nice so if I turn it on and I forget that I’ve turned

It on and I go take a shower then it’ll boil and it will be turned off by the time I get out of the shower which is a bummer sometimes but um it it heats up pretty quickly it’s a it’s pretty fast yes all my Knuckleheads and Cindy

It’s so nice to see you it really is I’m I’m glad to see you back miss seeing all right Kate spinning the wheel the winner is going to be the suspense is killing me oh you’re kidding anime aren’t you lucky anime in Wisconsin yay so anime and Mary Joe and

Kathy just send me an email let me know your mailing address and I will get your gifts off to you I’m really excited that I was able to do that and um you know I I do make a little money off of YouTube so it’s just a way of me getting back

And um as I always say I am I am your coach for free for most of you there’s a few of you on here who are my clients um but for the most part most of you are um you you just get me for free and I am

Happy to do that and I’m always happy to have conversations I have had people all the time who say can I just call you and um you know Che your Che whatever share with you what I’m thinking or get some advice and you know I I’m not trying to

Steal anybody’s clients I I do this out of the kindness of my heart and um you know you stick with your coach and love on your coach uh but you know if you need a little extra support I’m here to do that for you um thank you Sue and

Um yeah the so the recording will be posted hope that you will enjoy it I gotta um eat and wash some dishes so I will see you guys H at another point I hope that you guys have a wonderful evening always leave questions if you have them and as I

Always say until I see you next time please live in the light bye guys oops