Recipes / Nutritional Plans

Strawberry Avocado & Spinach Salad

Mixed Greens Salad

Two Ways to Toast

EZEKIEL BREAD AVOCADO TOAST: 1 serving, 238 calories Toast one slice of ezekiel 4:9 sprouted 100% whole grain bread top the toast with 1/4 mashed avocado top the avocado with a sliced hard boiled egg quick tips: some spice toppings to try include salt & pepper, chili flakes, or nutritional yeast SWEET POTATO TOAST 1 […]

Baked Holiday Pears

Ingredients 4 pears, such as bosc, bartlett or anjou 24 fresh cranberries 4 tbps chopped pecans ¼ tsp ground cinnamon, plus more, if needed ¼ tsp ground nutmeg, plus more, if needed. 4 tsp raw honey Greek yogurt for pairing, if desired Instructions Preheat your oven to 375 degrees. Halve the pears and then core. […]

Balsamic glazed chicken veggie bowl

Balsamic Glazed Chicken Veggie Bowl

Ingredients:  16 ounces Brussels sprouts, ends trimmed, large sprouts halved or quartered 16 ounces sweet potatoes (about 1 large), peeled and cut into 1/2-inch cubes 2 tablespoons olive oil 3 slices (6 ounces) thick-cut bacon, cut into 1/2-inch pieces  Chicken Breast, cut into 1/4-inch chunks, juices reserved 1/2 cup balsamic vinegar, optional 1/4 cup hazelnuts […]

Steak & Pepper Tartines with Arugula Salad

Ingredients:  5 tablespoons extra-virgin olive oil, divided 3 cups presliced fresh bell pepper-and-onion mix (10 ounces) 2 teaspoons white-wine vinegar plus 2 tablespoons, divided 1 pound shaved sandwich steak ¾ teaspoon ground pepper, divided, plus more to taste ¼ teaspoon salt, divided ½ cup shredded Gruyère or provolone cheese 8 cups baby arugula (5 ounces) […]

Healthy Shrimp Recipes

Spicy Marinated Grilled Shrimp Skewers

Ingredients: 1 cup olive oil 1/4 cup chopped fresh parsley 1 lemon, juiced 2 tablespoons hot pepper sauce 3 cloves garlic, minced 1 tablespoon tomato paste 2 teaspoons dried oregano 1 teaspoon salt 1 teaspoon ground black pepper 2 pounds large shrimp, peeled and deveined with tails attached skewers Directions: In a mixing bowl, mix […]

Peanut-Chicken Cabbage Wraps

Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy chicken lettuce wrap recipe. Don’t limit yourself to cabbage for this Thai-inspired recipe—any fresh green that’s sturdy enough to wrap around ½ cup of filling works. Ingredients: 8 small napa or Savoy cabbage leaves or 4 large, cut in half crosswise 1 […]

vegetarian shepherds pie

Vegetarian Shepherd’s Pie

These mini vegetarian shepherd’s pies feature lentils, carrot and corn, crowned with a velvety mashed potato topping. The recipe can also be made in a broiler-safe casserole dish. Serve with a spinach salad with oranges, walnuts and red-wine vinaigrette. Ingredients: 1 tablespoon extra – virgin olive oil 1 large onion, finely diced onions yellow/brown ½ […]

Seared Tuna with Shaved Vegetable Salad

Ingredients: ¼ cup extra-virgin olive oil, divided 1 tablespoon rice vinegar 1 teaspoon kosher salt, divided ¾ teaspoon Dijon mustard ¾ teaspoon honey 4 ounces baby gold beets, thinly shaved 1 (4-oz.) fennel bulb, trimmed and thinly shaved 4 ounces baby turnips, thinly shaved 1 (6-oz.) Granny Smith apple, very thinly sliced 2 teaspoons toasted […]

Broiled Flat Iron Steak with Brussels Sprouts and Sweet Potatoes

Ingredients: 6 ounces Brussels sprouts, trimmed and halved 6 ounces sweet potato, peeled, halved lengthwise, and sliced into thin half-moons 2 tablespoons olive oil, divided 1 (1-lb.) flat iron steak, trimmed 2 teaspoons chopped fresh thyme, divided 1 teaspoon kosher salt, divided ¾ teaspoon black pepper, divided Directions Preheat broiler, with oven rack 6 inches […]

Greek Strawberry Cheesecake Bars

Greek Strawberry Cheesecake Bars are a light version of classic cheesecake. Made gluten free with Greek cream cheese & than the original for a healthier dessert! Prep time Cook time Total time 20 mins 30 mins 50 mins Ingredients: ¾ cup Truvia brown sugar baking blend 2 tsp vanilla extract ½ cup coconut oil ¼ […]

Cashew Chicken Bake

This Cashew Chicken Bake is a simple, packed with protein, and gluten free. Prep time Cook time Total time 20 mins 55 mins 1 hour 15 mins Ingredients: ½ cup UNCOOKED brown rice (use Minute Instant Brown Rice for this recipe, no other)*** 3 medium sized chicken breasts, cut into inch size pieces 1 cup […]

Lemony Chicken Saltimbocca

Ingredients: 4 (4-ounce) chicken cutlets ⅛ teaspoon salt 12 fresh sage leaves 2 ounces very thinly sliced prosciutto, cut into 8 thin strips 4 teaspoons extra-virgin olive oil, divided ⅓ cup fat-free, lower-sodium chicken broth ¼ cup fresh lemon juice ½ teaspoon cornstarch 4 lemon wedges (optional) Directions Sprinkle the chicken evenly with salt. Place […]

Dutch Oven Sweet Potato and Black Bean Chili

Ingredients: 1 tablespoon plus 2 teaspoons extra-virgin olive oil 1 medium-large sweet potato, peeled and diced 1 large onion, diced 4 cloves garlic, minced 2 tablespoons chili powder 4 teaspoons ground cumin ½ teaspoon ground chipotle chile ¼ teaspoon salt 2½ cups water 2 15-ounce cans black beans, rinsed 1 14-ounce can diced tomatoes 4 […]

Slow Cooker Wine and Tomato Braised Chicken Thighs

Ingredients: 4 slices thick applewood smoked bacon 1 large onion, thinly slice 4 cloves garlic, minced 1 teaspoon dried thyme 1 teaspoon fennel seeds 1 teaspoon freshly ground pepper 1 bay leaf 1 cup dry white wine 1 28-ounce can whole tomatoes, with juice, coarsely chopped 1 teaspoon salt 10 bone-in chicken thighs (about 3¾ […]

Parmesan Herb Roasted Cauliflower

Ingredients: 1 head of cauliflower 2 tablespoons extra virgin olive oil 1 teaspoon dried marjoram ¼ teaspoon salt pepper to taste 2 tablespoons balsamic vinegar ½ cup freshly grated Parmesan cheese Directions Preheat oven to 450°F. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Line a baking sheet with foil. Spread on […]

Baked Zucchini Sticks

Ingredients: 4 zucchini, quartered lengthwise ½ cup freshly grated Parmesan ½ teaspoon dried thyme ½ teaspoon dried oregano ½ teaspoon dried basil ¼ teaspoon garlic powder Kosher salt and freshly ground black pepper, to taste 2 tablespoons extra virgin olive oil Directions Preheat oven to 350 degrees F. Coat a baking sheet with nonstick spray; […]

Grilled London Broil with Seasonal Vegetables

Ingredients: ¼ cup red wine vinegar 2 T. Giant olive or Giant canola oil 1 T. Giant fresh thyme or oregano 2 large cloves garlic, minced ½ tsp. Giant ground pepper 1 lb Giant beef top round steak (London Broil) 2 medium Giant zucchini, sliced lengthwise 1 medium Giant yellow summer squash, sliced lengthwise 1 […]

Steak Skewers with Strawberry Chimichurri

Ingredients: ¾ cup finely diced strawberries ¾ cup chopped parsley 3 teaspoons chopped oregano 1 teaspoon chopped thyme 1 small shallot, minced ¼ cup extra-virgin olive oil 2 tablespoons red wine vinegar 2 teaspoons honey ¾ teaspoon kosher salt ¾ teaspoon black pepper 1 pound skirt steak, trimmed 2 teaspoons cumin ⅛ to ¼ teaspoon […]

Slow Cooker Whole Chicken

Ingredients: 1 tsp paprika 1 tsp smoked paprika 1 tsp salt 1 tsp onion powder 1 tsp dried thyme ½ tsp garlic powder ¼ tsp cayenne pepper ¼ tsp ground black pepper 1 onion, peeled and cut into large pieces 2 sprigs fresh rosemary 2 lemon wedges 4 cloves garlic 1 large whole chicken (about […]

Quinoa Spinach Salad

Ingredients: ½ cup uncooked quinoa 2 cups spinach, finely chopped 1 tomato, diced ¼ cup raisins 1 and ½ tbsp. lemon juice 1½ tbsp. extra-virgin olive oil ¼ tsp. salt ¼ tsp. ground black pepper Directions In a medium bowl, rinse the quinoa a few times. In a medium saucepan, boil 2 cups of salted […]

“In a Hurry” Baked Shrimp Parmesan

Ingredients: 1 pound large shrimp (26-30 count), deveined with tails off olive oil salt and pepper 1½ cups of your favorite Arriabatta sauce 1½ – 2 cups shredded low-fat mozzarella cheese 2 tablespoons Parmesan cheese chopped fresh parsley, for garnish Directions Preheat the oven to 400 degrees F. Pat the shrimp dry with paper towels. […]

Baked Halibut Over Orzo and Spinach

Ingredients: 4 tablespoons extra-virgin olive oil, divided 2 tablespoons fresh lemon juice 2 6- to 7-ounce halibut fillet 1 cup orzo (rice-shaped pasta) 1 garlic clove, minced 4 cups (packed) baby spinach 1 cup halved cherry tomatoes Directions Preheat oven to 425°F. Whisk 2 tablespoons oil and lemon juice in bowl; season dressing with salt […]

Roasted Acorn Squash

Ingredients: 1 medium acorn squash (about 1 pound) 1 tablespoon unsalted butter, cut into 4 pieces and at room temperature Kosher salt Freshly ground black pepper 2 teaspoons packed light or dark brown sugar Directions Heat the oven to 400°F and arrange a rack in the middle. Cut the squash in half lengthwise and scrape […]

Spinach and French Feta Frittata

Ingredients: ½ cup crumbled French feta cheese (this cheese is creamier and much less salty!) 1 red bell pepper 4 tablespoons extra-virgin olive oil 1 bunch scallions, sliced 1 5-ounce package baby spinach Kosher salt and freshly ground pepper 8 large eggs 4 tablespoons gluten free or whole-wheat breadcrumbs Directions Preheat the oven to 450 […]

Grilled Salmon with a Hint of Cajun

Ingredients: 1½lbs salmon steaks 2 tablespoons freshly squeezed lemon juice 3 garlic cloves, minced 1 teaspoon kosher salt 3 tablespoons extra virgin olive oil 1 teaspoon freshly ground pepper 3 teaspoons Cajun seasoning Directions Heat up the grill to medium heat. Mix all marinade ingredients and pour over salmon. Marinate for 1-2 hours. Spray the […]

Honey Garlic Slow Cooker Chicken

Ingredients: 4 skinless, bone in chicken thighs ½ cup low sodium soy sauce ½ cup ketchup ⅓ cup honey 3 cloves garlic, minced 1 teaspoon dried basil Directions Rinse the chicken lightly with water and pat dry. Lay chicken thighs on the bottom of a slow cooker. Whisk the remaining ingredients together in a bowl […]

Grilled Shrimp Tacos with Sriracha Coleslaw

Ingredients: ¼ cup extra-virgin olive oil 3 tbsp. freshly chopped cilantro Juice of 3 limes kosher salt Freshly ground black pepper 1 lb. peeled an deveined large shrimp ¼ head red cabbage, shredded ¼ cup olive oil mayonnaise 1 tbsp. sriracha Directions In a small bowl, mix together olive oil, cilantro, and 1/3 of the […]

Grilled Halibut Steaks

Ingredients: 1 clove garlic, minced 6 tablespoons olive oil 1 teaspoon dried basil 1 teaspoon salt 1 teaspoon ground black pepper 1 tablespoon fresh lemon juice 1 tablespoon chopped fresh parsley 2 (6 ounce) fillets halibut Directions In a stainless steel or glass bowl, combine garlic, olive oil, basil, salt, pepper, lemon juice, and parsley. […]

Summer Lamb Chops

Ingredients: 5 pounds boneless lamb shoulder, cut into 1 inch pieces 6 tablespoons Dijon mustard 4 tablespoons white wine vinegar 4 tablespoons olive oil ½ teaspoon salt ½ teaspoon black pepper ½ teaspoon chopped fresh rosemary ½ teaspoon crumbled dried sage 4 cloves garlic, chopped 4 green bell peppers, cut into large chunks 1 (10 […]

Garlic Honey Chicken Kebabs

Ingredients: ¼ cup vegetable oil ⅓ cup honey ⅓ cup soy sauce ¼ teaspoon ground black pepper 8 skinless, boneless chicken breast halves – cut into 1 inch cubes 3cloves garlic 5 small red onions, cut into 2 inch pieces 2 red or green bell peppers, cut into 2 inch pieces skewers Directions In a […]

High Protein Carrot Cake Muffins

Ingredients: ½ cup + 2 tbsp coconut flour 2 scoops Jay Robbs Whey Protein Powder 1 ½ tsp baking powder 1 ½ tsp ground cinnamon ¼ tsp ground nutmeg ¼ tsp salt 1 tbsp coconut oil or unsalted butter, melted and cooled slightly 2 large egg whites, room temperature 1 tsp vanilla extract ½ cup […]

Grilled Teriyaki Shrimp Kebab

Ingredients for the sauce: 1/4 cup low-sodium teriyaki sauce 1 tablespoon sesame seeds, toasted Ingredients for the kebabs: 48 large peeled and deveined shrimp (about 1 1/2 pounds) 32 (1-inch) pieces cubed fresh pineapple (about 3/4 pound) 1 medium red onion, cut into 8 wedges Cooking spray Directions Prepare the grill. To prepare sauce, combine […]

Grilled Chicken Thighs with Roasted Tomatoes

Ingredients for the chicken: 1 tablespoon grated lemon rind 2 tablespoons fresh lemon juice 1 teaspoon olive oil 3 garlic cloves, minced 8 skinless, boneless chicken thighs (about 1 1/2 pounds) ½ teaspoon salt ¼ teaspoon freshly ground black pepper Cooking spray Ingredients for the tomatoes: 2 cups grape tomatoes 2 teaspoons olive oil 2 […]

Grilled Flank Steak with Cilantro Pesto

Ingredients: ¾ cup fresh cilantro 2½ tablespoons slivered almonds, toasted 1 tablespoon chopped seeded jalapeño pepper ⅛ teaspoon salt ⅛ teaspoon black pepper 2 garlic cloves, chopped 3-4 tablespoons plain fat-free yogurt 1½ teaspoons fresh lime juice 1 (1-pound) flank steak, trimmed Cilantro sprigs (garnish) Directions Prepare grill. Combine first 6 ingredients in a blender; […]

Greek Salad with Marinated Grilled Chicken

Ingredients for the chicken: 1 lemon, juiced 2 tablespoons extra-virgin olive oil 1 teaspoon dried oregano A couple good pinches salt 10 grinds black pepper 4 (6 to 7-ounce) boneless skinless chicken breasts Ingredients for the dressing: ¼ cup extra-virgin olive oil 2 tablespoons red wine vinegar 1 lemon, juiced 2 cloves garlic, smashed with […]

Heirloom Tomato Salad with Anchovy Vinaigrette

Ingredients ¼ cup extra-virgin olive oil 4 anchovies, minced 1 garlic clove, minced 1 teaspoon finely grated lemon zest 1 medium shallot, thinly sliced 2 tablespoons red wine vinegar 2 large eggs 1½ pounds assorted heirloom tomatoes—large ones sliced, small ones halved Fleur de sel Freshly ground pepper Flat-leaf parsley, for serving Marjoram leaves, for […]

Killer Southwest Turkey Taco Filling

Ingredients 2 tablespoons olive oil 1 large onion, chopped 3 large garlic cloves, minced 3 tablespoons chili powder 2 teaspoons dried oregano 1 tablespoon ground cumin 3 pounds lean ground turkey 1 (14.5 oz) can petite diced tomatoes salt and pepper, to taste ¼ cup cornmeal Directions Heat oil in a 12-inch skillet until shimmering. […]

Garlic Lime Grilled Chicken with Mango Salsa

Ingredients 4 boneless skinless chicken breasts 1 large lime 4 garlic cloves 1 tablespoon olive oil Mango Salsa 2 ripe mangoes peeled and chopped 3 very ripe roma tomatoes, chopped 1 sweet red pepper, seeded and chopped 2 green onions, chopped ¼ cup chopped fresh cilantro 1 lime, juiced salt and pepper to taste 4 […]

Yummy Teriyaki Salmon

Ingredients 1 lb salmon, cut into two pieces 1 tablespoon oil Honey Teriyaki Glaze 2 tablespoons low sodium soy sauce or low sodium Tamari (gluten free soy sauce) 2 tablespoons Japanese cooking sake 4 tablespoons honey Directions Preheat the oven to broil. Mix all the ingredients in the Honey Teriyaki Glaze together. Whisk to blend […]

Skinny Shrimp Scampi

Ingredients 12 ounces whole-wheat gluten free pasta noodles (I used linguine) 1 Tbsp. butter 1 shallot, peeled and thinly sliced 3 green onions, chopped 4 cloves garlic, minced 1 pound raw shrimp, peeled with tails removed and patted dry 1 tsp. crushed red pepper flakes 1 tsp. salt 1 tsp. black pepper ¼ cup chicken […]

Quick & Tasty Cajun Shrimp

Ingredients 2 pounds tiger prawns 1 cups extra-virgin olive oil 1 ounces Cajun seasoning Directions Marinate the prawns with the olive oil and Cajun seasoning. Let sit for about 10 minutes. Place on a hot grill and cook until just pink and opaque. Serve immediately.

Grilled Herbed Chicken Thighs

Ingredients 6 good sized chicken thighs 2-3 tablespoons minced fresh oregano 2-3 tablespoons minced fresh thyme 2-3 tablespoons minced fresh rosemary 2-3 tablespoons minced fresh basil 2 teaspoons paprika 3 teaspoons chili powder 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon salt 1 teaspoon pepper Directions Starting with the herbs, mix all ingredients […]

Fresh Balsamic Heirloom Tomato Salad

Ingredients 1½ to 2 pounds Heirloom Tomatoes {of different color and variety} 1 bunch Green Onions, Sliced 1 Clove of Garlic, minced Kosher Salt 3 tablespoons Extra Virgin Olive Oil 1 tablespoon Balsamic Vinegar 1 pinch of dried Oregano, ground in your palm Fresh Cracked Black Pepper, to taste Directions Wash and remove stems. Slice […]

Korean-Style Gluten Free Skirt Steak

Ingredients 1½ pounds beef skirt steak 2 green onions, finely chopped 4 garlic cloves, crushed 3 tablespoons tamari 1 tablespoon toasted sesame oil 1 tablespoon unsweetened rice wine vinegar 2 teaspoons granulated no calorie sweetener (Stevia) Directions Place all ingredients in a resealable plastic bag; turn to coat. Refrigerate 1 hour (or more), turning meat […]

Broiled Tilapia with Lemon

Ingredients 1/2 cup grated Parmesan cheese 3 tablespoons butter, softened (or extra virgin olive oil) 2 tablespoons olive oil mayonnaise ¼ teaspoon dried basil ¼ teaspoon pepper ⅛ teaspoon onion powder ⅛ teaspoon celery salt 4 tilapia fillets (6 ounces each) 4 lemon wedges Directions In a small bowl, mix the first seven ingredients. Arrange […]

Healthy Cole Slaw

Ingredients ¼ small red cabbage ½ small green cabbage ½ carrot, shredded zest of ½ lemon ¼ cup lemon juice ¼ cup olive oil 1 tablespoon honey 1 teaspoon salt ¼ teaspoon black pepper Directions Remove any tough outer leaves from the cabbage. Trim the core and any tough stems from the cabbage and thinly […]

Green Beans with Caramelized Onions and Slivered Almonds

Ingredients 3 pounds green beans, trimmed of stem end 1/2 cup skin on sliced almonds 3 tablespoons unsalted butter 5 tablespoons extra-virgin olive oil 2 large onions, sliced thin 2 tablespoons chopped fresh thyme leaves Freshly ground black pepper Directions Fill a large high sided skillet with some water, adding enough to be just shy […]

Super Easy Chicken Marinade

Ingredients 1 to 2 tablespoons vinegar, like cider, balsamic, or red wine 2 to 3 teaspoons dried herbs, like thyme, oregano, rosemary, or crumbled bay leaf 1 to 2 tablespoons mustard, whole grain or Dijon 1 to 2 teaspoon garlic or onion powder, optional ¼ cup extra-virgin olive oil Kosher salt and freshly ground black […]

Super Easy Lemon and Rosemary Marinade for Chicken

Ingredients 6 pieces of boneless skinless chicken breasts Juice of 1 lemon Zest of one lemon 1 tbsp chopped fresh rosemary 1 tsp salt 1 tsp coarsely ground black pepper 2 tbsp Dijon mustard 2 tbsp olive oil 2 cloves minced garlic 1 tablespoon brown sugar Directions In a glass bowl or large Ziploc bag […]

Garlic Cauliflower Mashed Potatoes

Ingredients 1 medium head cauliflower 1 low fat tablespoon cream cheese, softened ¼ cup grated Parmesan ½ teaspoon minced garlic ½ teaspoon salt ⅛ teaspoon freshly ground black pepper ½ teaspoon chopped fresh or dry chives, for garnish 2 tablespoons unsalted butter Directions Set a stockpot of water to boil over high heat. Clean and […]

Roasted Garlic Hummus

Ingredients 2 heads garlic 4 tablespoons extra-virgin olive oil, divided 1 15½-ounce can chickpeas, drained and rinsed 3 Tablespoons plus 1½ teaspoons fresh lemon juice (from about 1 juicy/large lemon) 2 tablespoons tahini ¾ teaspoon salt optional garnish: chopped parsley and more extra-virgin olive oil for garnish Directions Preheat oven to 350 degrees F. Rub […]

Baked Panko Pork Chops with Warm Apple Slaw

Ingredients ½ large head green cabbage, cored and cut into 2-inch chunks 1 large McIntosh or Red Delicious apple, cut into ½-inch chunks 2 tablespoons plus 1 teaspoon apple cider vinegar 1 tablespoon olive oil 3 teaspoons light brown sugar Kosher salt and freshly ground black pepper ¼ cup chopped fresh dill (about 1/2 bunch), […]

Herb Balsamic Pork Tenderloin

Ingredients 4½ pounds pork tenderloins, 2 packages with 2 tenderloins in each package 4 tablespoons balsamic vinegar 4 tablespoons extra-virgin olive oil 8 cloves garlic, cracked Steak seasoning blend or coarse salt and black pepper 4 sprigs fresh rosemary leaves stripped and finely chopped 4 sprigs fresh thyme, leaves stripped and finely chopped Directions Preheat […]

Healthy Holiday Stuffed Mushroom Pork Tenderloin with Fresh Parsley

Ingredients 5 tablespoons extra-virgin olive oil, plus more for brushing 4 slices bacon, chopped 8 ounces cremini mushrooms, thinly sliced Kosher salt and freshly ground pepper 1 clove garlic, finely chopped 1 tablespoon breadcrumbs ½ cup chopped fresh parsley 2 pork tenderloins (2 to 2½ pounds total), trimmed ½ teaspoon grated lemon zest Directions Heat […]

Endive & Spinach Salad with Hearts of Palm

An easy to make endive and spinach salad. Add spinach, endive, hearts of palm, eggs and onion; toss to coat and done! An easy to make endive and spinach salad. Add spinach, endive, hearts of palm, eggs and onion; toss to coat and done! An easy to make endive and spinach salad. Add spinach, endive, […]

Grilled Peanut Butter Chicken

Ingredients 2½lbs boneless skinless chicken breasts 1 cup creamy peanut butter ¼ cup low sodium tamari sauce ¼ cup lime juice 2 tablespoons rice wine vinegar 2 tablespoons brown sugar ¼ teaspoon garlic powder 1-1½ teaspoon red pepper flakes (optional) 2 teaspoons fresh grated fresh gingeroot ¼ cup sliced scallions optional for garnish (optional) Directions […]

Paleo Mini Meatloaves

Ingredients 2 pounds ground meat-mixture of grass fed beef and/or pork and/or veal. (you can also use ground chicken or turkey) 10oz. frozen spinach thawed and drained of all excess water 1-2 teaspoons extra virgin olive oil or canola oil 1 medium onion, finely diced 6oz. mushrooms, finely diced 2 carrots, grated or finely diced […]

Spinach & Mushroom Frittata

Ingredients 2 tablespoons extra virgin olive oil 1 10oz bag pre-sliced mushrooms 1 16oz bag spinach kosher salt and freshly ground pepper 2 garlic cloves, minced 6 whole eggs and 4 egg whites 1/4 cup grated Paresan 2-3 tablespoons low-fat milk Directions Heat 1 tablespoon of the olive oil over medium-high heat in a 12-inch […]

Lemon Herb Roasted Chicken

Ingredients 1/4 cup extra virgin olive oil 3 tablespoons fresh minced garlic 1/4 cup dry white wine 1 tablespoon grated lemon zest (2 lemons) 2 tablespoons freshly squeezed lemon juice 1 1/2 teaspoons dried oregano 1 1/2 teaspoons minced fresh thyme leaves Kosher salt and pepper to taste 4 boneless chicken breasts, boneless, skin on […]

Roasted Baby Potatoes

Ingredients 1/2 bag of baby red potatoes 1/2 tablespoon dried rosemary 1/2 tsp garlic powder 2 tablespoons EVOO 1/4 tsp salt pepper to taste Directions Preheat oven to 450 degrees. Slice each potato in half. Mix all ingredients together. Be sure to pinch the rosemary in the palm of your hands to release flavor before […]

Lemon Garlic Sauteed Shrimp and Spinach

Ingredients 1 tablespoon olive oil 1/4 cup fresh squeezed lemon juice 1/4 cup extra virgin olive oil 3 cloves garlic, minced 1/4 teaspoon coarse black pepper 2 teaspoons lemon zest 1lb jumbo shrimp, peeled and deveined 1-2 tablespoons arrowroot (or corn starch) 6-9oz baby spinach Directions Stir together garlic, pepper, salt and lemon zest.  Blend […]

Juicy Gluten Free Turkey Meatloaf

Servings 5 Ingredients: 2 tablespoons butter 1 cup onion, chopped 3 cloves minced 1 1⁄4 lbs ground turkey 1⁄2 cup seasoned Italian gluten free breadcrumbs (preferably ALESI’s brand) 1 beaten egg 3⁄4 cup ketchup 2 teaspoons Worcestershire sauce 3⁄4 teaspoon salt 1⁄2 teaspoon black pepper 1 tablespoon tomato paste Directions Melt butter in a skillet. […]

Easy Baked Cod with Whole Wheat Panko Bread Crumbs

Ingredients: 1 cup whole wheat Panko bread crumbs 3 tablespoons smart balance butter or butter 1lb. thick cut cod loin 1 lemon juiced 1/4 tsp lemon rind 2 tablespoons chopped fresh parsley (plus 1 tsp for garnishing) 2 tablespoons green onion 1 lemon cut into wedges Salt and Pepper to taste Pam cooking spray Directions […]

Glazed Teriyaki Salmon

Serves 6 Ingredients: 1/2 cup soy sauce 1/4 cup honey 1/8 cup water 2 tablespoons toasted sesame oil 2 tablespoons fresh lime juice or mild vinegar 3 tablespoons cilantro, chopped 1 inch peeled fresh ginger, minced 3 garlic cloves, smashed (1 tsp olive oil and pinch of salt and smash garlic into paste) 2 pounds […]

Massaged Kale Salad with Feta, Toasted Pecans, and Apples

Serves 4 Ingredients: 1 bunch kale (organic is always best) stalks removed and discarded, leaves thinly sliced 1 1/2 lemons, juiced 3 tablespoons feta 1/4 cup extra-virgin olive oil, plus extra for drizzling Kosher salt to taste 2 teaspoons honey Freshly ground black pepper 3/4 Cup Dried Cranberries 1 large granny smith apple cores and […]

Healthy and Super Simple Lemon Swordfish Recipe

Ingredients 1 1/2 lbs swordfish steaks approx. 1” thick 1/8 cup Extra Virgin Olive Oil 1/4 tsp paprika 1/2 tsp garlic powder 1 large lemon juiced 1/4 tsp lemon rind from squeezed lemon 1/8 cup chopped fresh parsley Salt and pepper to taste Prep: Preheat oven to broil on high heat. Put all your ingredients […]

Super Easy Italian Tomato Sauce Recipe

Add this sauce to your favorite veggies, whole wheat pasta, or protein for extra Italian flavor! Yields 7 cups Ingredients: 2 28-ounce cans plain chopped tomatoes in their liquid 1/4 cup extra virgin olive oil 1 onion, finely diced 2 tablespoons tomato paste 1 1/2 tablespoons of minced garlic 2-3 tablespoons of grated parmesan cheese […]

Bunless Grilled Chicken Burgers

Serves 5 Ingredients: 1 pound ground white meat chicken 2 cups coarse to fine gluten free fresh bread crumbs, divided (not canned) 1/2 cup low-fat milk 3 tablespoons grated sweet onion (or finely, finely minced) 1/4 teaspoon cayenne pepper 3/4 teaspoon coarse grained salt Cracked black pepper 1 teaspoon olive oil Directions Be sure to […]

Fresh Avocado and Papaya salad

Ingredients 2 avocados, peeled, halved, and pitted 2 papayas, peeled, halved, and seeded 1 lime, zested and juiced 1/2 teaspoon salt 1/4 teaspoon sugar 1/8 teaspoon freshly ground black pepper 1/4 cup extra-virgin olive oil 1 tablespoon finely chopped cilantro Directions Slice the avocados lengthwise into 1/2-inch thick slices. Slice the papayas widthwise into 1/2-inch […]

Red Wine Braised Chicken

Ingredients 1/2 large onion, chopped 3 pounds bone-in skinless chicken thighs 1 packet (1.3 oz) McCormick slow cookers red wine braised roast seasoning mix 1 cup small peeled baby carrots, halved 10 ounces white button mushrooms, quartered 1 bag (14.4 oz) frozen pearl onions, thawed 1/2 cup dry red wine 1/2 cup flat-leaf parsley, chopped […]

Broiled Teriyaki Salmon

Ingredients ½ cup soy sauce 1/4 cup honey 1/8 cup water 2 tablespoons toasted sesame oil 2 tablespoons fresh lime juice or mild vinegar 3 tablespoons cilantro, chopped 1 inch peeled fresh ginger, minced 3 garlic cloves, smashed (1 tsp olive oil and pinch of salt and smash garlic into paste) 2 pounds boneless salmon […]

Baked Cod with Whole Wheat Panko

Panko, or Japanese-style breading, goes a long way in low-fat recipes that re-create the crunch of fried, breaded fish.

Massaged Kale Salad with Toasted Pecans and Apples

Servings: 4 Ingredients 1 bunch kale (organic is always best) stalks removed and discarded, leaves thinly sliced 11/2  lemons, juiced 1/4 cup extra-virgin olive oil, plus extra for drizzling Kosher salt to taste 2 teaspoons honey Freshly ground black pepper ¾ Cup Dried Cranberries 1 large granny smith apple cores and sliced Handful toasted pecans […]

Chilean Sea Bass

Servings: 4 Ingredients For the Moho Sauce 4 large garlic cloves, peeled and thinly sliced lengthwise ¼ cup thinly slivered onion ½ teaspoon ground cumin ½ tsp sweet paprika 3 tablespoons extra-virgin olive oil 6 tablespoons fresh lime juice 1½ tsp grated lemon rind ½ teaspoon white wine vinegar ½ cup chopped cilantro Salt & […]

Roasted Brussels Sprouts

Ingredients 1 Package Brussels Sprouts cut in half (this reduces cooking time) ½ tsp garlic powder 1 tbs. parmesan cheese 3 tbs. Extra virgin olive oil Salt and pepper to taste Directions Pre-heat oven to 375 degrees. In a mixing bowl toss halved Brussels sprouts, garlic powder, parmesan, virgin olive oil, and salt to pepper […]

Turkey Chili

Try this easy recipe! Make extra for extra on the go meals during the week! Total Prep and cooking time: 1 hour, 15 minutes Ingredients 1 lb ground turkey (or leftover turkey meat, chopped) 1 large onion, peeled and chopped 3 Tbsp. canola oil 4 cloves garlic, peeled and chopped (or already minced garlic in […]

Raw Blueberry Banana Smoothie

Quick, thick, delicious, satisfying drink chock full of vitamins. When made with homemade almond milk and raw honey it is suitable for raw diets. You can make this smoothie for one in just three minutes. Ingredients 2 medium bananas 1 cup of frozen blueberries 1 cup home made almond milk with a 1/4 teaspoon vanilla […]

Quinoa with Brown Rice, Wild Rice and Toasted Pine Nuts

Directions: 2 cups low-sodium chicken broth 1 cup organic whole grain mixture, rinsed or plain . (This mixture consists of organic red and gold quinoa, amaranth, brown rice, and wild rice. Brand; Nature’s Earthy Choice.) 1/4 cup pine nuts 1 tablespoon olive oil 1/2 large onion, chopped fine 1/3 cup chopped fresh parsley leaves Salt […]