For many of these recipes, we have made tweaks to the original version to keep them nutritious and delicious. We also remain mindful of preparation times, because we understand that our clients don’t often have extra time to spend in the kitchen. Our goal is to help make your healthy eating lifestyle achievable and sustainable!
If you have any ideas for recipes or want to request a certain recipe let us know!
Prep and cook time: 15 minutes
1 1/2 lb mixed salad greens
1 cup fresh basil leaves torn into pieces
3/4 lb sliced turkey breast
1 small jar of prepared roasted peppers, (about 7 oz)
4 oz Kalamata olives
1 1/2 basket cherry tomatoes, cut in half
1 medium avocado cut into cubes
2 TBS balsamic vinegar
2 TBS extra virgin olive oil
Salt and black pepper to taste
Rinse and dry salad greens. Drying is best done in a salad spinner. Divide the greens and rest of ingredients equally on 4 plates. Whisk together vinegar, oil, salt and pepper and drizzle on top of salad.
Source: Staying Warm
1 Tbsp. Olive oil
4Tbsp. Mr. Yoshidas
4 3oz. chicken breasts
2 Tbsp. taco sauce
2 Tbsp. Mayonnaise
2 Tbsp. honey mustard dressing
2 Tbsp. fat-free shredded cheddar cheese
Handful of spring mix lettuce
2 Tbsp. shredded carrots
1 medium avocado, diced
3/4 cup frozen corn, thawed
1/2 cup quartered grape tomatoes
1 tablespoon chopped fresh cilantro
2 teaspoons lime juice
1/4 teaspoon kosher salt
Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl. Serve with multi-grain tortilla chips or pita bread slices. Makes 4 servings.
Source: Healthy Superbowl Secrets
10 whole wheat medium sized tortillas make 80 chips. Preheat oven to 325°F. Lightly spray pan with oil. Cut tortillas into 8 wedges. If desired cover wedges with oil. Add lime juice and cumin for seasoning as desired. Place in the oven for 10 minutes or until golden brown.
Per serving: 11 calories, 2g carbohydrate, 0.3g protein, 0.7g fat, 23mg sodium, 0.1g fiber
½ cup diced peeled avocado
1 Tbsp. fresh lime juice
1 tsp. olive oil
2 garlic cloves, minced
¼ cup water
2 tsp. ground cumin
2 (15oz.) cans black beans, drained
4 (10in.) flour tortillas
6 Tbsp. fat-free sour cream
6 Tbsp. bottled salsa
1 can (15oz.) black beans, drained
1 can (15oz.) white kidney beans or northern beans, drained
½ cup chopped cucumber
½ cup chopped red pepper
¼ cup chopped white onion
¼ cup minced cilantro (more or less to taste)
1/3 cup red wine vinegar
¼ cup olive oil
¼ tsp. garlic powder
¼ tsp. of each salt and pepper (more or less to taste)
(1 Tbsp. splenda sweetener to sweeten dressing if desired
In a large bowl combine the first six ingredients. In a small bowl whisk together red wine vinegar, oil, and seasonings. Pour liquid mixture over bean and vegetable mixture, and toss to coat throughout. Cover and refrigerate until serving. Using a slotted spoon, serve over lettuce if desired.
Per ½ cup serving-
Top one large whole wheat tortilla (or wrap) with one large handful of romaine lettuce, one small handful of roasted chicken breast pieces, one soup spoon of light Caesar dressing, and eight croutons. Wrap or roll.
Per serving: 279 calories, 7g fat (2g saturated)
Source: New Ideas for Your Fitness!
3/4 cup rolled oats
1 cup whole-wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup butter, softened
1/4 cup canola oil
1/3 cup granulated sugar
1/3 cup brown sugar
1 large egg
1 teaspoon vanilla extract
1 cup chocolate chips
Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.
Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.
Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.
Source: Healthy Superbowl Secrets
1 banana (potassium)
1 cup of skim milk (calcium, protein)
20 - 30g of protein powder (any flavor)
1 tbsp raw cocoa powder (antioxidant and magnesium)
1 tbsp raw honey (optional)
1 tbsp flaxseed (source of omega 3’s)
Mix in a blender and ENJOY! Serves 1-2.
Source: Get Fit Fast
2 cups fresh peaches
3 bags of green tea
1 cup water
1, 5 1/2-oz can peach nectar, chilled
2 cups lite peach yogurt
Several hours before serving, place fruit in a freezer container, and freeze. Brew tea bags in 1 cup water. Allow to steep five to ten minutes longer than called for; then remove tea bags, cool the liquid and chill well. To serve, in blender or large food processor combine the brewed tea, peach nectar, peaches and yogurt. Mix well and place in 4 chilled serving glasses. Serve right away and ENJOY! Serves 3-4.
Source: Eat MORE, Lose MORE
Prep: 30 minutes
Makes 60 meatballs
1/2 cup seasoned dry bread crumbs
1/2 cup dried cranberries
1/4 cup finely chopped onion
1 teaspoon salt
1/2 teaspoon ground cloves or allspice
2 pounds uncooked ground chicken or turkey
1 16-oz can jellied cranberry sauce
1 cup bottled barbecue sauce
Nonstick cooking spray
Preheat oven to 350°F. In a very large bowl, beat egg with a fork. Stir in bread crumbs, dried cranberries, onion, salt, and cloves or allspice. Add ground chicken or turkey; mix well. Shape into 60 meatballs.
Lightly coat a 15×10x1-inch baking pan with nonstick cooking spray. Place meatballs in pan. Bake for 15 to 18 minutes or until done (165°F).
Meanwhile, in a 3 1/2- to 4-quart slow cooker, stir together cranberry sauce and barbecue sauce. Add cooked meatballs, stirring gently to coat. Cover and cook on low-heat setting for 2 to 3 hours or on high-heat setting for 1 to 1 1/2 hours. (Meatballs may be kept warm on low-heat setting for up to 1 hour more.) Serve with toothpicks.
(Make-Ahead Directions: Prepare meatballs as directed through step 2. Cover and chill for up to 24 hours. Continue as directed in steps 3 and 4, using the maximum timings to bake and to heat in slow cooker.)
Source: Weight Loss Time!!!
Mix 1 cup finely chopped strawberries, 1/3 c. finely chopped orange, 2/3 c. finely chopped kiwi fruit, 8 oz. drained crushed pineapple, 1/4 c. sliced green onion, 1/4 c. finely chopped sweet yellow pepper, and 1 Tbsp lemon juice. Cover and chill 6-24 hours. Makes 3 cups of salsa.
Per serving (1 cup): 80 calories, 0g fat, 20g carbohydrates, 3.2g fiber
1 lb ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onions
2 tablespoons freash parsley, chopped
1-1/2 tablespons Worchestershire sauce
1 teaspon Tabsco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 lettuce leaves, halved
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worchestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.
Lightly coat grill rack with cooking spray. Place the rack 4-6 inches above the heat source. Grill burgers until nicely browned on both sides and heated through (about 7 minutes each side). Serve each burger on a bun, top with 1 tomato, 1 onion slice and ½ lettuce leaf.
Per Serving: 244 Calories, 17g Protein, 29g Carbohydrates, 8g Total Fat, 2g Saturated Fat, 2g Monounsaturated Fat, 59mg Cholesterol, 340mg Sodium, 4g Fiber, 324mg Potassium, 98mg Calcium
Source: Tennis Month
Blend 1 devil’s food chocolate cake mix and a 12 oz. Diet Coke in a large bowl until moistened. Beat by hand with a whisk for 2 minutes. Spread mixture in a greased 13×9 inch pan and bake at 350°. Bake for 30 to 35 minutes. Allow to cool 10 to 15 minutes. If desired, top with fat-free Cool Whip and a strawberry. This dish makes 12 servings.
Per Serving: 160 calories, 2.5g fat, 35g carbohydrates, 1g fiber, 2g protein
16 oz. whole wheat pastry flour
.167 oz. baking soda
10 oz. buttermilk
2 egg whites lightly beaten
4 oz. of honey
2.67 oz. vegetable oil
8 oz. blueberries, frozen
1 tablespoon canola oil
1 large onion, diced
4 cloves garlic, minced
3 tablespoons chili powder
1 tablespoon ground cumin
1/4-1/2 teaspoon ground chipotle chile or cayenne pepper, or to taste
1 28-ounce can crushed tomatoes
3 medium tomatoes, chopped
1 15-ounce can dark red kidney beans, rinsed
1 15-ounce can small white beans, such as navy beans, rinsed
1 15-ounce can black beans, rinsed
3 cups water
1/2 teaspoon freshly ground pepper
Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Reduce heat to medium-low and cook, stirring often, until very soft and just beginning to brown, 3 to 4 minutes. Add garlic, chili powder, cumin and chipotle (or cayenne) to taste and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in canned and fresh tomatoes, kidney, white and black beans, water and pepper. Increase heat to high and bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring occasionally, until the chili has reduced slightly, 10 to 15 minutes. Makes 6 servings.
Source: Healthy Superbowl Secrets
My healthy recipe is my favorite food, pizza. I like to pride myself on trying to making healthy alternatives to some foods that naturally are not so healthy. One way to do this with pizza is to purchase some whole-wheat tortillas, or high fiber flat bread. Then spread pizza or barbecue sauce next you will use the 2% mozzarella shredded cheese and top with your selection of low fat topping.
Green peppers or red peppers
Or any veggie
Sometimes I like to sprinkle a little oregano or low-fat parmesan cheese on top.
They usually will cook in 10-15 minutes at 350°F in the oven depending on the topping and how crispy you like your crust. You will want to keep a close on eye on it the 1st few times.
Source: Healthy Pizza Anyone???
132 grams chocolate protein whey
½ cup dry oats
1 cup non fat dry milk
½ cup oat flour
5 Tbsp. natural peanut butter
1 tsp. vanilla
½ water (amount depending on what type of protein is used)
Spray an 8x8 baking dish with non stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix. The mixture will be crumbly and dry. Add water and vanilla. Using a wooden spoon or rubber spatula, mix everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually or store in covered container between sheets of wax paper. Keep refrigerated.
21 g protein
7.2 g fat
13.7 g carbohydrate
1.6 g fiber
10 packages High Fiber instant Oatmeal
Add 5 cups of skim milk, raisins, walnuts, cinnamon, log cabin sugar free syrup.
Mix all ingredients together. Wait 45 minutes to an hour for the oatmeal to set up and become less gooie. Roll oatmeal into balls and place balls onto cooking sheet. Bake for 15-25 minutes at 350 degrees.
Source: Happy New Year
10 ounces Pacific sole or tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons unsalted butter
1 medium shallot, minced
2 tablespoons white-wine vinegar
2 tablespoons chopped pecans, toasted
2 tablespoons chopped fresh dill
Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.
Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.
Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately.
Makes 2 servings.
2 tsp. olive oil
½ pound hot Italian turkey sausage, cut into ¼ inch thick rounds
2 Tbsp. pine nuts
1 garlic clove, minced
¼ tsp. crushed red pepper
1 (9 oz.) package fresh fettuccine
1 (9 oz.) bag baby spinach
89 mg calcium
1/3 cup plus 2 tsp self-rising flour
1 Tbsp Splenda
1/4 cup skim milk
1 egg, slightly beaten
3 Tbsp chunky peanut butter
1 tsp butter
6 Tbsp protein powder
Preheat oven to 400°. In a large bowl mix flour and sugar. Add remaining ingredients and stir until combined (batter will be lumpy). Do not beat or over mix. Spray muffin pan with nonstick cooking spray or use baking cups. Fill each with an equal amount of batter (about 2/3 full). Bake for 20 minutes or until golden brown. Makes 6 servings
Per serving: 125 calories, 5.7g fat, 31g carb, .08g fiber, 7g protein
Source: Working Out Around the House
1 tsp. paprika
1 tsp. ground cumin
1tsp. dried oregano
¾ tsp. salt
1 (1-pound) pork tenderloin finely trimmed
2 tsp. olive oil
1 shallot, finely chopped
2 garlic cloves, minced
2 nectarines, pitted and diced
2 plums, pitted and diced
1peach, pitted and diced
1 Tbsp. chopped fresh cilantro
1 pkg. white angel food cake mix
1 1/4 cups cold water
2 cups boiling water
1 pkg. sugar-free raspberry-flavored gelatin
2 pkg. frozen sweetened raspberries, thawed
2 to 3 containers red raspberry yogurt (99% fat free)
Bake and cool cake as directed for angel food pan. Tear cake into about 3/4" pieces. Pour boiling water on gelatin in large bowl; stir until gelatin is dissolved. Add raspberries. If desired, remove several raspberries and reserve for garnish. Refrigerate gelatin mixture about 15 minutes or until thickened but not set. Layer half each of the cake pieces, gelatin mixture and yogurt in 3 quart glass bowl; repeat. Garnish with reserved raspberries. Refrigerate at least 2 hour until firm. Cover and refrigerate any remaining dessert.
Source: Valentine's Day!!!
2 tsp. olive oil
1 onion, finely chopped
1 celery stalk, finely chopped
1 carrot, finely chopped
1 garlic clove, minced
½ lb. ground lean beef (5% fat or less) or ground skinless turkey breast
1 (28 oz.) can diced tomatoes
¼ cup finely chopped flat leaf parsley
¼ cup dry red wine or reduced sodium beef broth
1 fresh rosemary sprig
1 bay leaf
¼ tsp salt
freshly ground pepper to taste
2 cups rigatoni
¼ cup grated Parmesan cheese
fresh basil leaves
2 carrots cut into chunks
2 (10 oz.) red potatoes, scrubbed and cut into chunks
1 white turnip, peeled and cut into chunks
1 shallot, peeled and quartered
4 Tbsp. olive oil
1 Tbsp. chopped fresh rosemary
1 Tbsp. chopped fresh thyme
¼ tsp. salt
¼ tsp. freshly ground pepper
1 tablespoon olive oil
1 medium red onion, chopped
1 cup diced yellow summer squash
1 cup diced green zucchini
3 large garlic cloves, minced
4 medium tomatoes, seeded and chopped
1 jalapeño chili, seeded and chopped 1 cup fresh corn kernels (cut from about 2 ears of corn) or 1 cup frozen corn
1 cup canned pinto or black beans, rinsed and drained
1/2 cup chopped fresh cilantro
8 corn tortillas
1/2 cup smoke-flavored salsa
In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until soft. Add the summer squash and zucchini, and continue cooking until tender, about 5 minutes. Stir in the garlic, tomatoes, jalapeno, corn kernels and beans. Cook until the vegetables are tender-crisp, about 5 minutes. Add the cilantro and remove from the heat.
Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened, about 20 seconds per side. Repeat with the remaining tortillas.
To serve, divide the tortillas among individual plates. Spread an equal amount of the vegetable mixture on each tortilla. Top each with 2 tablespoons of the salsa. Serve immediately.
Source: Fiber Facts
Prep Time:10 min
Makes 4 servings
1 can (water-packed solid white tuna, drained
1/3 cup Fat Free plain yogurt
1 can (4 oz) crushed pineapple, drained
1 stalk celery, finely chopped
1/4 cup sweet pickle relish
1/4 cup chopped pecans
1 teaspoon yellow mustard
1/8 teaspoon ground cinnamon
In a medium bowl, mix tuna, yogurt, pineapple, celery, relish, pecans, mustard, and cinnamon. Spread tuna salad on whole wheat bread or crackers, and ENJOY!!
Source: A Beach Ready Body
1/3 whole avocado
2 whole onions, green, tops and bulbs
1 medium tomato
2 tablespoon light mayonnaise
2 cups lettuce, romaine, chopped
6 whole-wheat tortillas
4 ounce(s) turkey, deli-style, low sodium
Peel avocado and cut into slices. Wash and chop onions. Wash tomato and cut into four equal slices. Spread mayonnaise on each tortilla. Add avocado slices, onions, 2 tomato slices, and chopped lettuce to each tortilla. Add turkey slices, roll up tortilla and enjoy.
Source: Spring Into Fitness
Prep Time: 15 min
Total Time: 12 min
1 cup instant brown rice, uncooked
1 Tbsp. oil
1 lb. boneless skinless chicken breasts, cut into strips
3 cups cut-up mixed fresh vegetables (broccoli, red peppers, carrots and pea pods)
1/2 cup Light Italian Dressing
2 Tbsp. soy sauce
1 bag (10 oz.) salad greens
Cook rice as directed on package. Meanwhile, heat oil in large nonstick skillet on medium-high heat. Add chicken; cook and stir 5 min. or until cooked through. Add vegetables; cook an additional 2 min. or until vegetables are crisp-tender. Mix dressing and soy sauce. Place salad greens in large salad bowl. Add rice and chicken mixture; mix lightly. Serve with the dressing mixture.
Source: Get Motivated!
1 pkg. Pillsbury Slice and Bake sugar cookie dough
18 oz. light cream cheese (softened)
12 oz. light cool whip topping
3 cup powdered sugar
1 can pineapple rings, drained
3-4 kiwis peeled and sliced
1-2 cups strawberries, sliced
4 Tbsp. Hershey’s light chocolate dessert topping
1 lb package of ground turkey
1 cup of frozen green peppers
1.25 oz. package of taco seasoning
one 14.5 oz can of diced tomatoes
one 10 oz. can of rotel tomatoes
one 15.25 oz can of drained corn
one 19.75 oz. can of drained black beans
3lbs of 90% Lean Ground Beef
28oz Can of Diced Tomatoes
28oz of Can of Rotel
28oz can of Chili Beans
Med Red Onion Finely Diced
2-2lb packets of Williams Chili Seasoning
1/4 cup Brown Sugar Splenda
1/4 cup Mr Yoshidas
Brown Beef and drain any remaining fat mix rest of ingredients and Crock pot and add browned beef and simmering for 2-4 hours. Serve with 2% shredded cheese and All-Bran Crackers. Yum Yum!
Take Low-Fat Graham Crackers and crumble in Juice Glass top with Fat-Free Sugar-Free Cheesecake Pudding with Mixed Berries (I like Strawberries and Blueberries) and then top Cool Whip Free!
Make 3-5oz burgers depending on the appropriate portion size and mix in 1-2 Tbs of Soft Bacon Bits (I like Oscar Meyers), Garlic Powder, Black Pepper, All Bran Crackers and worcestershire sauce. After cooking top with 1oz slice of 2% cheese and whatever non-starchy vegetable you like and place on Earth Grains 100 calorie bun!
1lb of 93/7 HoneySuckle Ground Turkey browned add 1/4 cup of Mr Yoshidas, Hot Sauce to preference once turkey is cooked add diced tri-colored bell peppers to turkey then add turkey mixture with 4 cups of cooked brown rice. I like to add cumin and curry to my rice to liven it up a bit, that's up to how much kick you desire.
1 Package of Johnsvillle Turkey Sausage Boiled 1 Package of Whole Wheat Egg Noodles Boiled add together with 3 Tablespoons of Olive Oil 3 Tablespoons of Mr Yoshidas, 1 packet of Dry Pesto Mix, Poppy Seed, Minced Garlic and Black Pepper to preference. I also like to saute squash and zucchini and mix with dish.
1 medium head cauliflower
1 tablespoon cream cheese, softened
1/4 cup grated Parmesan
1/2 teaspoon minced garlic
1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)
1/8 teaspoon freshly ground black pepper
1/2 teaspoon chopped fresh or dry chives, for garnish
Set a stockpot of water to boil over high heat.
Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes or, until well done. Drain well; do not let cool.
In a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.
Garnish with chives
Serves/Makes: 8 | Difficulty Level: 3 | Ready In: 30-60 minutes
2/3 cup canned milk (or light cream)
1-1/2 cup Mini marshmallows
1-1/2 cup Strained pinto beans
1 teaspoon Vanilla
1-2/3 cup Sugar
1/2 cup Nuts
1-1/2 cup Chocolate chips
Combine sugar and milk in kettle. Boil 5 minutes, stirring constantly. Add remaining ingredients and stir until marshmallows melt. Pour into buttered pan; cool and cut into squares.
Recipe Location: http://www.cdkitchen.com/recipes/recs/35/Pinto_Bean_Fudge21694.shtml
Recipe ID: 9848
Recipe from: www.evolvekefir.com/recipes
1 small avocado
¼ tsp diced red onion
1-2 Tbsp lemon juice
2 Tbsp chopped cilantro
6-½ oz plain kefir
½ tsp red pepper flakes
Salt and pepper to taste
Combine all of the ingredients in a food processor and puree until smooth. If too thick, add more
kefir. If not acidic enough, add more lemon juice.
4 cans of Chicken
0-50 grapes(cut in half)
1 can of pineapple undrained in its own juices
small bag of pecans or walnuts (from the baking aisle)
1/2-3/4 cup cup of Olive Oil Mayo
1/4 cup Dijon mustard
1 table spoon of Splenda Brown Sugar and then curry and black pepper to taste.
I stuff it in the St Josephs Pita
4 skinless, boneless, cubed chicken breasts
1 Tbsp. cooking oil
¾ cup diced onion
1 lb. Great Northern beans, canned
1 qt. chicken broth
one 4 oz. can of green chilies, chopped
½ Tbsp. Oregano
1 Tbsp. Cumin
1 tsp. salt
½ tsp. cayenne pepper
1 clove garlic, minced
In a 5 qt. Dutch oven; brown chicken breast cubes in oil with onion over medium heat. Add the rest of ingredients; cover & simmer for 45 minutes. Ladle 1 cup servings into soup bowls. Serve hot with crackers or corn bread muffin