Featured Recipes

One of my favorite go-to's. Less than 40 calories, no fat and no sugar.  

Here are a few tasty toppings., 

1 TBS -PEANUT BUTTER

1/2 TSP - OF RAW HONEY

1 TSB - UNREFINED COCNUT OIL

1 TBS - GREEK YOGURT &  HONEY 

1 TBS NUTTELA & 1/2 OF BANANA

1 TBS OF SUGAR FREE JELLY

Also try: coconut flakes, chocolate chips, nuts, other berries, mandarins, chia seeds or pineapple

Overnight Oats

1/2 -Cup Oatmeal

1/2 Cup greek yogurt

1/3 Cup almond or coconut milk

1 scoop of vanilla protein powder

1/4 of granola

1/2 cup of berries

1 TSP Stevia

Add the milk, oats, yogurt & protein powder together and mix well. Place in a jar or container and refrigerate overnight or for at least 5 hours. 

In the morning, add additional liquid, fruit and desired ingredients (moderation & within calorie limits). Will keep 2-4 days without fruit.

 Applesauce Banana Oat Muffins

3/4 cups flour

4 tablespoons coconut oil (melted)

1 cup old-fashioned oats (rolled oats)

1 cup unsweetened applesauce 

1 large egg

1 ripe banana (mashed)

1/3 cup real maple syrup

1 teaspoon vanilla

3/4 cup flour (3.75 ounces)

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 teaspoon cinnamon

Combine the dry ingredients and mix well. In a separate bowl, mix all the wet ingredients. Add together and mix well. Pour into muffin tin.

Bake for 15 - 20 minutes.

 Per muffin: 116 calories 

Vanilla Berry

Blend 

1/2 cup blueberries

 1/2 cup of strawberries

 1/2 cup of water

1 scoop of vanilla protein powder

1/2 cup of ice

Blend together.  Change it up by adding spinach, yogurt, cucumbers, celery, ginger, swap fruits..  Apple, cucumber and carrots are a good blend 

with a little lemon juice.  

Just watch the sugar and calories.

Sometimes I like to mix the items up on my meal plan and see what else I can create.  

Here is a remix of oatmeal & egg whites.

1/2 cup of oatmeal

1/2 cup of egg whites

1 scoop of vanilla protein powder

2 TBS of water or almond milk

Top with:

1/2 TSP of cinnamon

1/2 TSP of coconut oil

Mix ingredients together with hand or in a blender and cook they same what you would any other pancake. Add blueberries or use a sugar free syrup.

8oz green beans 

1 tsp salt

1 tbsp extra virgin olive oil 

2 garlic cloves , finely minced 

1/8 tsp salt

1 pinch black pepper

 Directions  

Blanch beans: Bring a large saucepan of water to the boil with 1 teaspoon of salt. Add beans, cook for 4 minutes (they will turn bright green), drain, then rinse under cold tap water to cool. (There's really no need to shock in ice water). Shake off excess water.

Sauté: Heat oil in a large skillet over medium high heat. Add green beans and garlic. Toss (or stir!) for 2 minutes until the garlic is golden and crispy. Add salt and pepper, then toss and serve.

 Calories: 102cal (5%)Carbohydrates: 9g (3%)Protein: 2g (4%)Fat: 7g (11%) 

3 pounds small red or white potatoes 

1/4 cup good olive oil 

1 1/2 teaspoons kosher salt 

1 teaspoon freshly ground black pepper 

2 tablespoons minced garlic (6 cloves) 

2 tablespoons minced fresh parsley 

Directions

 Preheat the oven to 400 degrees F. Cut the potatoes in half or quarters and place in a bowl with the olive oil, salt, pepper, and garlic; toss until the potatoes are well coated. Transfer the potatoes to a sheet pan and spread out into 1 layer. Roast in the oven for 45 minutes to 1 hour or until browned and crisp. Flip twice with a spatula during cooking in order to ensure even browning. Remove the potatoes from the oven, toss with parsley, season to taste, and serve hot. 

1 bunch medium asparagus 

1 teaspoon lemon juice

Salt and freshly ground black pepper 

Directions

Place washed spears in a single layer in a glass microwave-safe baking dish, allowing room between spears. 

Microwave on high for two - three minutes. Add Lemon Juice, salt and pepper to taste and serve. Asparagus will continue to cook and soften, don't be afraid if they are still crunchy after two minutes.

6 ears corn, shucked and cleaned

1/2 cup mayonnaise

Tajin or Chili powder

1/3 cup Grated cotija cheese

Freshly chopped cilantro

Lime wedges, for serving

DIRECTIONS

Preheat grill or grill pan to medium-high. Grill corn, turning often, until slightly charred all over, about 10 minutes. 

Brush corn with a layer of mayonnaise and sprinkle with chili powder, cotija, and cilantro. Serve warm with lime wedges.

¼ cup fresh lemon juice

2 tablespoons Dijon mustard

1 tablespoon minced shallot

1 small garlic clove, finely grated

¼ teaspoon kosher salt, plus more

Freshly ground black pepper

2 large bunches of kale (about 1½ lb. total), center stem discarded, leaves thinly sliced

12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife

½ cup extra-virgin olive oil, divided

⅓ cup almonds with skins, coarsely chopped

1 cup finely grated Parmesan (option)

Directions

·Combine lemon juice, Dijon mustard, shallot, garlic, ½ tsp. salt, and a pinch of pepper in a small bowl. Stir, set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.

Measure ½ cup oil into a cup. Spoon 1 Tbsp. oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes.. Sprinkle almonds lightly with salt.

Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper.

Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

2 medium eggplant

¼ cup olive oil

1 clove garlic minced

½ teaspoon Italian seasoning  

salt & pepper to taste

Directions

Slice eggplant into ¾" thick slices. Preheat grill to medium-high.

Combine olive oil, garlic and seasoning.

Brush eggplant with olive oil mixture. Season with salt & pepper

Grill 4-5 minutes per side or until tender.

Optional Toppings:

Grilled Onions

Grilled Peppers

Marinara Sauce

Parmesaen Cheese (a little)

Keep it simple!!

1 Lemon

1 TSP Pink Himalayan Salt 

1 TSP Pepper

1 TSP Garlic Powder

1/2 TSP Sriracha Sauce

1/4 Cup Honey

1/2 Butter

Squeeze lemon juice on salmon and season with salt, pepper and garlic powder. place on grill or in an oven at 400 degrees for 12 minutes.  rotate on grill by splitting the time.  In an oven, place on broil for the last minute. melt butter with honey, sriracha sauce and a little lemon juice and top over the cooked salmon.

Keep it simple!!

1 Lemon

1 TSP Pink Himalayan Salt 

Webers Kick-n-Chickin

1 TBS Olive Oil

Squeeze lemon juice in a bowl add salt, pepper seasoning and place chicken breast in the mixture.   Place on grill or in an oven at 425 degrees for 15 minutes.  rotate on grill by splitting the time.  In an oven cook a little longer based on the thickness and size.. When the chicken is done, allow it to rest for

 5-10 minutes before cutting.

INGREDIENTS 

1/3 c. extra-virgin olive oil

1/4 c. reduced-sodium soy sauce

2 tbsp. lime (or lemon) juice

2 tbsp. honey

2 cloves garlic, minced

1/2 teaspoon freshly ground black pepper 

 2 lb. flank steak

Kosher salt

 
DIRECTIONS

1. In a large bowl, whisk together olive oil, soy sauce, lime juice, and honey. Add steak and toss until coated. Marinate for at least 30 minutes, up to 2 hours.
2. Remove steak from marinade and pat dry with paper towels. Season lightly with salt (remember that there's soy sauce in the marinade) and pepper.
3. To grill: Preheat grill to medium-high. Place steak on grill and cook to your liking, about 6 minutes per side for medium-rare. (Cooking time will vary due to thickness of your steak.)
4. To broil: Preheat oven broiler to high. Place steak on a sheet pan and cook, turning once halfway through, until cooked to your liking, about 6 minutes per side for medium-rare. (Cooking time will vary due to thickness of your steak.) Let rest before slicing and serving.

1 teaspoon garlic powder

1 teaspoon kosher salt

1  teaspoon  Italian seasoning

1/4 to 1/2  teaspoon cayenne pepper use 

2  tablespoons extra virgin olive oil 

1 tablespoon freshly-squeezed lemon juice from about 1/2 small lemon

1 pound  shrimp peeled and deveined

Preheat an indoor grill pan or outdoor grill to high. To cook the shrimp in the oven, preheat the broiler. If broiling, line a sheet pan with foil and coat with nonstick spray.

Stir together the seasoning ingredients: garlic powder, salt, Italian seasoning, and cayenne. Drizzle in the olive oil and lemon juice and stir into a paste.

Add the shrimp and toss to coat. If using smaller shrimp, thread them on metal skewers or wooden skewers that have been soaked in water for at least 1 hour. Brush the grill or grill pan with canola oil. Grill or broil the shrimp, just until pink and opaque, about 2 to 3 minutes per side, turning once half way through.

SERVING: 1(of 4)

CALORIES: 102kcal CARBOHYDRATES: 1g PROTEIN: 28g FAT: 3g 

Protein Remix - Switch it up!

Use your protein to mix it up by adding a corn or flour tortilla (soft or hard) for a boost in carbs.  

Suggested toppings:

Avocado

Red Cabbage 

Slaw Mixture

Greek yogurt

Tomatoes

Lettuce

Spinach

Arugula 

Beets

Rice

Black beans

Get creative and count your calories!

Sweet & Savory

Treat your sweet potato or to some toppings! 

Ground Turkey Breast (or 93% lean and above)

Green Onion

Red, Yellow or Orange peppers

Fresh Rosemary

Salt & Pepper

Greek Yogurt

Spinach

Get creative & count your calories!

A meal in itself.

4 6-to 8-ounce cod fillets

½ teaspoon kosher salt

¼ teaspoon black pepper

2 tablespoons unsalted butter

2 tablespoons freshly squeezed lemon juice

Chopped fresh herbs: dill - parsley, cilantro.

Sauce

2 cups cilantro leaves and tender stems

2 cloves garlic

2 tablespoons fresh lemon juice

2 tablespoons extra virgin olive oil

1 teaspoon chili powder

½ teaspoon dried oregano - or 

2 teaspoons fresh oregano leaves

¼ teaspoon kosher salt - plus additional to taste

1 cup nonfat plain Greek yogurt

DIRECTIONS

Preheat your grill to medium-high heat. The target temp is about 400 degrees F.

 Sprinkle cod with salt and pepper.

In a small, microwave-safe bowl in the microwave or a small saucepan on the stove, melt the butter. Stir in the lemon juice.

If cooking the fish in foil packets: Place each piece of cod in the center of a large, double-stacked piece of aluminum foil. Brush both sides of the cod liberally with the butter/lemon juice mixture. Bring two opposite edges of the foil up and towards the center so that they meet, then fold them down over each other to make a seam in the center. Fold in the edges to seal so that you create a packet. Leave some space inside of each packet for air to circulate. If not using a foil packet, brush the fish on the plate.

Prepare the sauce: in a small food processor, place the cilantro and garlic. Pulse several times, until the garlic is minced. Add the lemon juice, olive oil, chili, oregano, and salt and pulse again to combine.Add the yogurt, then blend until smooth. Taste and adjust seasoning as desired. Refrigerate until you are ready to serve the fish.

Ingredients:
¾ pound of lean sirloin beef (thinly sliced)  

2½ tbs cornstarch
¼ tsp salt
2 tsp canola oil
1 cup of reduced sodium chicken broth
12 oz  uncooked Broccoli florets
1 Tbs minced ginger root
2 tsp minced garlic
Red pepper flakes to taste
¼ cup water
¼ cup low sodium soy sauce

Combine 2 tablespoons of the cornstarch and salt on a plate. Add beef and toss.

Heat cannola oil in a non-stick skillet over medium-high heat. Add beef and stir fry until lightly browned and cooked through (approx. 4 mins). Remove and set aside.

Add ½ broth and broccoli. Cover and cook until almost tender. (about 3 mins);
Add ginger, garlic and red pepper flakes. Cook about 1 more minute uncovered.

In a cup, stir together water, soy sauce and the remaining ½ cup of broth and The remaining ½ tablespoon of cornstarch until blended, stir this Mixture into the pan. Reduce the heat of pan to medium-low and let simmer until the liquid is slightly thick 

(about 1 min). 

Add the beef back to the pan and toss.
I love it over cauliflower rice!
Time to eat!

~Submitted by Cheryl H.

 Ingredients

2 lbs ground turkey

1 cup shredded zucchini - press liquid out

 2 eggs large

4 large garlic cloves grated

2 tbsp onion flakes or powder

1 tsp oregano dried

1 tsp salt

Ground black pepper to taste

Option; add diced onions and or peppers
Directions

Preheat oven to 375 degrees F, spray with cooking spray. In a large bowl, add ground turkey, zucchini, eggs, garlic, onion flakes, oregano, salt and pepper; mix well with your hands.  Use a small scoop or form balls with hand and place on baking sheets. Bake for 20 minutes.Dip in your favorite low cal sauce.

Nutrition

Serving: 1 meatball | Calories: 26kcal | Carbohydrates: 1g | Protein: 5g | Fat: 1g | Saturated Fat: 1g |  

4 cans (15 ounces each) black beans, rinsed and drained (low sodium) 

or 2 Cups of dried beans

2 cups vegetable broth

2 cups pico de gallo

1/2 cup water

2 teaspoons ground cumin

Toppings:

Chopped fresh cilantro

Additional pico de gallo, optional

Directions

Combine the first 5 ingredients; bring to a boil over medium heat, stirring occasionally. Reduce heat; simmer, uncovered, until vegetables in pico de gallo are softened, 5-7 minutes, stirring occasionally.

Puree soup using an immersion blender, or cool soup slightly and puree in batches in a blender. Return to pan and heat through. Serve with toppings as desired.
. Top as desired.

Ingredients

1.5 lbs (3 medium) boneless and skinless chicken breasts

1 small onion, diced

2 garlic cloves, minced

1 tbsp oil (I use avocado oil)

3 cups chicken broth, low sodium

2 x 15 oz cans (3 cups) great Northern beans, drained and rinsed

2 cups corn

4 oz can diced green chiles

1 tsp cumin

1/2 tsp oregano

1/2 tsp chili powder

1/8 tsp cayenne pepper

1 tsp salt

Ground black pepper, to taste

Small bunch of cilantro, finely chopped

1/2 cup plain or Greek yogurt, fat 2%+

1 lime, juice of

Tortilla chips, avocado, more yogurt, limes, for serving

DIRECTIONS

Healthy White Chicken Chili on the Stove

Preheat large dutch oven or heavy bottom pot on medium-high heat and swirl oil to coat.

Add garlic and onion, sauté for 3 minutes, stirring occasionally.

Add cumin, oregano, chili powder, cayenne pepper, salt and pepper and cook for 30 seconds, stirring constantly.

In a small bowl, add about 1 cup of beans and mash with a fork. It helps to thicken the chili.

Add broth, mashed and whole beans, corn, green chiles and chicken breasts. Cover, bring to a boil, reduce heat to low-medium and simmer for 20 minutes.

Turn off the heat. Remove chicken and shred with 2 forks or meat claws.

Return chicken to the pot along with lime juice, cilantro and yogurt.

Stir and serve warm with your favorite toppings like tortilla chips, cheese, more cilantro and lime.