Category: Recipes Page 1 of 2

Chili is a warm and satisfying protein packed meal!

This is the way I like to make it and eat it. It’s quick and easy and can be cooked in as little as 30 minutes.

Ingredients:

• 2 lbs 93% lean turkey meat
• 1 large can of no salt added tomatoes (diced or puree)
• 2 cans of low sodium kidney beans
• Spices: salt, red pepper, chili powder, paprika, onion powder, garlic powder and ground cumin
• Optional Garnish: reduced fat cheese, diced scallions

Directions:

Brown turkey meat in pan.

Rinse and strain kidney beans.

Add sauce to browned meat, mix.

Add rinsed kidney beans to meat and sauce, mix. Bring to a boil.

Add all seasonings on top as per taste preference. Lower heat, cover and let simmer for at least a half hour. The longer you cook the more flavor you get. Mix and taste to see if you need to add any more flavor before serving.

Garnish with low fat cheddar cheese and serve with whole grain tortilla chips.

Nutritional Information:

Serving size of chili – approx. 1/2 cup

Each serving is approx.  163 calories, 3.3 grams of fat,  19 grams of carbs,  6 grams of fiber, 15 grams of protein

Food servings: 1 fat, 1 grain/starchy vegetable, 2 protein

Here is an all natural way to make fruit popsicles for a sweet and healthy, low calorie summer treat!

These fruit popsicles contain no added sugars and are super easy to make. Not only will you love them but your kids will love them too!!!

Ingredients:

• Fresh or frozen fruit
• Coconut water

Directions:

Grab your blender and add 1 cup fresh or frozen fruit. Pour 1 cup of coconut water over fruit. Blend until smooth. Check consistency if to thin add more fruit, if too thick add more coconut water. All fruit will be a little different depending on it’s water content. Make sure the blended fruit consistency is a little thick but can still pour.

Pour into mold trays and add a popsicle stick or use popsicle trays and freeze.

Experiment with both fresh and frozen fruit. Mix fruits together for even more flavors.

Nutritional Information:

Serving size – 1 popsicle

Each serving is approx.  10-30 calories

Food servings: 1/2-1 fruit

Here is a nice warm, hearty and satisfying soup perfect for the fall and winter months!

Ingredients:

• 1 bag of white or sweet potatoes (about 8 medium potatoes, more for smaller ones, less for big ones)
• 1 or 2% Milk
• 2 tablespoons butter
• 2 tablespoons whole wheat flour
• Spices: salt, pepper, paprika, onion powder, garlic powder and parsley
• Optional Garnish: reduced fat cheese, diced scallions

Directions:

Peel and rinse potatoes

Cut potatoes into chunks and cover with water in pot. Combine seasoning together in a bowl. Add just a small amount of each seasoning. Once cooked you can add more based on your specific flavor preferences. Mix seasoning and put into pot with potatoes. Bring to a boil and cook until soft.

Strain out potatoes from seasoned water and mash.

place mashed potatoes back into pot. Reduce heat to medium, add milk and stir until heated.

In a small bowl add butter and flour and mix together to form a dough, this will help to thicken the soup. Add half of the dough into the soup, stir to dissolve and distribute. If it is not thick enough add the remaining dough to the pot.

If soup is too chunky remove some of the potatoes and broth and place into a blender. Blend until smooth and add back to the soup.

Taste and add any more seasoning as needed. Once desired consistency and flavor serve in a bowl and top with reduced fat shredded cheddar cheese and diced scallions.

Nutritional Information:

Serving size – approx. 1 cup

Each serving is approx.  246 calories, 9 grams of fat,  30 grams of carbs,  2 grams of fiber, 12 grams of protein

Food servings: 2 fat, 2 grain/starchy vegetable, 1.5 protein

Here is a quick and easy, sweet and salty treat that is just as tasty as it is healthy!

This treat is packed with protein, healthy fat and natural source of sweetener.

Ingredients:

• 1 container plain Greek yogurt
• 1 tablespoon natural peanut butter
• Up to 1/4 tablespoon raw honey
• dash of sea salt

Directions:

Mix peanut butter and yogurt together until well blended, creamy and smooth.

Add a dash of sea salt and mix again.

Place butter knife in honey container and drizzle over top of yogurt.

Enjoy!

Nutritional Information:

Serving size – 1

Each serving is approx.  241 calories, 8 grams of fat,  16 grams of carbs,  1 gram of fiber, 27 grams of protein

Food servings: 1.5 fat, 1 dairy, 4 protein

Do you need an on-the-go breakfast or quick snack?

This chocolate peanut butter smoothie makes a perfect breakfast or snack for at home or to take on-the-go. It has all natural ingredients and is a good source of protein, calcium and healthy fats.

Ingredients:

• 1 cup of low-fat milk
• 1/2 banana
• 1 tablespoon natural peanut butter
• 1 tablespoon cocoa powder
• Ice
• Optional – add plain unsweetened/unflavored protein powder*

Directions:

Add all ingredients into a blender and blend together until smooth.

Pour into glass or to-go cup, add straw and enjoy!

Nutritional Information:

Serving size – 1

Each serving is approx.  290 calories, 12 grams of fat,  32 grams of carbs,  4 grams of fiber, 14 grams of protein

Food servings: 2 fat, 1 dairy, 2 protein

*Adding protein powder will add additional calories and food servings. Read protein powder label for details.

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This is a great pasta dish full of flavor. The best part is the added benefit of fresh vegetables mixed right into the pasta. Use this as a side dish with some grilled chicken or fish for your lean protein and your meal is complete.

Ingredients:

• 1 box of whole wheat pasta
• 1 bag of baby spinach
• 1 box (approx 1-2 cups) of cherry tomatoes
• 2-3 fresh garlic cloves
• Approx. 1 tbsp extra virgin olive oil
• Spices: salt and pepper
• Grated parmesan or romano cheese

Directions:

Cook your pasta and drain. Set aside.

As the pasta cooks heat up oil in pan. Once oil is hot, crush garlic and add to pan. Cook until just slightly browned.

Reduce heat to medium/low and add entire package of spinach. Cook until softened.

As spinach cooks, rinse and cut tomatoes in half.

Add cooked pasta to the pan with spinach and heat. Add tomatoes, heat until tomatoes soften slightly. Add salt and pepper to taste.

Serve and top with grated parmesan or romano cheese.

Nutritional Information:

Serving size – 1 cup

Each serving is approx.  193 calories, 4 grams of fat,  30 grams of carbs,  5 grams of fiber, 6 grams of protein

Food servings: 1 fat, 2 vegetables, 1.5 grains, 1 protein

Here is a great healthy fall recipe. This makes the perfect addition to any meal!

Ingredients:

• 1 acorn squash
• 2 apples
• olive oil or other healthy oil
• cinnamon and nutmeg

Directions:

Cut acorn squash in half and scoop out seeds from center. Place flat side down on baking sheet. Bake at 350 degrees until soft. Let cool and flip over.

Peel and dice apples. Place diced apples into mixing bowl, add about 1/2 tablespoon canola oil, sprinkle in some cinnamon and nutmeg. Mix until apples are coated well.

Place coated apples into center of acorn squash. Spread any extra apples onto baking sheet.

Bake uncovered until apples soften and brown.

Nutritional Information:

Makes approx. 4 servings

Each serving is approx. 78 calories, 2 grams of fat, 14.5 grams of carbs, 1 gram of protein and 3 grams of fiber.

Food servings: .5 fat, .5 vegetable, .5 fruit

Check out my Step by Step Video on YouTube:

Want the feel of a burger without all the fat and calories?

Here is my meatless burger recipe that you can enjoy instead with healthy carbohydrates and protein.

Ingredients:

• 1 can low sodium black beans
• 2 bell peppers – 1 orange or yellow and 1 red
• 1 onion
• Approx 1 tbsp extra virgin olive oil
• 4 tbsp whole wheat flour
• 1 egg – (omit for vegan)
• Spices: salt, chili powder, cumin, red pepper (cayenne)

Directions

Rinse and strain black beans set aside to dry.

In a pan heat a small amount of the olive oil. Dice onion
and peppers. Place diced onion and pepper in pan and sauté until lightly browned. Let onions and peppers cool.

In mixing bowl mash black beans. Add flour, egg and spices. Put a bit of each spice in and only a dash of red pepper (season to your taste), mix together.

Add cooled peppers and onions, mix together.

Make four burgers and put in fridge to cool and set.

In pan add rest of olive oil and heat. Place cooled burgers in pan and fry until golden brown on a medium to low heat. Flip over and brown the other side. Flip again each side if necessary to heat through completely!

Serve with a whole grain bun, over brown rice or with a salad. enjoy!

Nutritional Information:

Makes approx. 4 servings

Each serving is approx. 205 calories, 5.5 grams of fat, 29 grams of carbs, 10 grams of protein an 9.5 grams of fiber

Food servings: 1 fat, 1 grain, 1.5 protein, .5 vegetable

Here is one of my favorite salad recipes to make! I absolutely love the taste of arugula. It is definitely my new go to leafy green.

Ingredients:

• 1 package baby arugula
• 1/2 red onion
• 1-2 roma tomatoes
• Approx. 1 tbsp extra virgin olive oil
• 1/2 lemon
• Spices: salt and pepper
• Optional – 1 tsp balsamic vinegar (I prefer just lemon but you can add balsamic as well)

Directions:

Rinse and dry arugula, place in mixing bowl.

Dice Red onion and roma tomatoes, place in bowl with arugula.

Dress salad adding extra virgin olive oil, balsamic vinegar, lemon, salt and pepper. Mix with clean hands or tongs to distribute ingredients evenly throughout salad. If needed add more of any ingredient little at a time until you reach your desired flavor.

Serve over grilled chicken, steak or fish for added protein, enjoy!

Nutritional Information:

Makes approx. 2 servings

Each serving is approx. 133 calories, 7 grams of fat,  14.5 grams of carbs,  3 grams of fiber

Food servings: 1.5 fat, 2.5 vegetables