Pretty Healthy Soul - Natural nutrition, fitness, beauty and soul specialist

Slow Cooker Beef Bone Broth
*2-3 lbs beef bones
*3-4 fresh carrots, chopped
*2-3 celery stalks, chopped
*1 large onion, chopped (leeks are great too)
*5-6 garlic cloves, finely minced
*1 tsp whole black peppercorns
*2 bay leaves
*water (to cover ingredients)
*2 TBS raw apple cider (I recommend Bragg's)
*1/2 tsp Himalayan or sea salt
Preheat oven to 375. Spread bones on baking sheet, bake 25-35 minutes. Remove from oven, place bones and all other ingredients in slow cooker. Cook on low for 8 hours. Turn off heat and cool one hour.  Pour broth through a mesh strainer. (You can eat solids or discard in your compost.) Use broth in soups, recipes or drink as is. Freeze for future use.

Slow Cooker Chicken Bone Broth
* 3 lbs bone in chicken
*1 large onion, chopped
*2-3 fresh carrots, chopped
*2-3 celery stalks, chopped
*2 garlic cloves, minced
*4 sprigs chopped fresh thyme
*1 bay leaf
*water (to cover ingredients)
Combine all ingredients and set to high temperature. Once simmering, skim impurities that accumulate on the surface water. Reduce heat to low and continue to cook 8 hours. Skim as needed. Turn off heat and let cool one hour. Pour through mesh strainer. (You can eat the solids or use in compost.) Use broth in soups, recipes or drink as is. Freeze for future use.

Pea Soup
*1 bag split peas (1.8lbs)
*2 large red potatoes
*1 large onion
*3-4 carrots
*2 celery stalks
*3 cups chopped ham (nitrite/nitrate free)
*10 cups chicken broth
*2 bay leaves
*1.5 TBS garlic powder
*1 TBS onion powder
*2 TBS parsley
*1/2 tsp salt
*1 tsp black pepper
Wash and chop all veggies. Put all ingredients in large pot. Bring to a boil-keep at a low boil 30 minutes. Reduce to a simmer, continue cooking on low/med 2 hours. You may add water or more chicken broth if you prefer a thinner soup. Remove bay leaves and enjoy!

Grilled Veggie Sandwich
*2 slices 100% whole grain bread, toasted
*2 TBS feta cheese, crumbled
*Grilled veggies: thin slice zucchini, mushroom, tomato, bell pepper and red onion. Drizzle with olive oil, salt and pepper. Grill each side lightly golden.
Stack grilled veggies on toast, sprinkle with feta crumbles.

Peanut Butter Fruit Dip
*5 oz. low sugar vanilla yogurt (I like Oikos Triple Zero)
*2 TBS 100% natural peanut butter (I like Krema)
*2 TBS honey
*1/8 tsp cinnamon
*1 tsp chia seed
Mix, serve with fruit slices. GREAT with apples and pears!

Cauliflower Salad
*3-4 cups raw cauliflower, chopped
*6 oz frozen shelled edamame, thawed
*4 boiled eggs, chopped
*2-3 celery stalks, chopped
*1 red bell pepper, chopped
*5-6 radishes, chopped
*4-5 green onions, chopped
*2 large kosher dill pickles, chopped
*1 garlic clove, minced
*6 oz plain nonfat Greek yogurt
*1 tsp lemon juice
*1 TBS olive oil
*salt and pepper to taste
*1/8 tsp dill weed
Combine in large bowl. Keep chilled. (serving size 1 cup)

Zucchini Muffins
*2 small ripe banana-mashed
*1 cup grated zucchini
*2 egg whites
*2 TBS unsweetened applesauce
*1/4 cup natural honey
*1.25 tsp baking soda
*1/2 tsp baking powder
*2 TBS ground flaxseed
*1.5 tsp cinnamon
*1 tsp natural vanilla
*1.5 cups whole grain flour
*1/3 cup plain Greek yogurt
*1/2 cup carob chips
*1/2 cup chopped walnuts
Combine. Bake at 350 for 20-25 minutes. (check with fork/knife)

Blueberry Pancakes
*1/3c oats
*3/4c egg whites (or 1 egg 3 whites)
*2 TBS nonfat plain Greek yogurt
*1/2c blueberries
*1 tsp ground flaxseed
Blend well. Pour onto hot skillet. Makes about 4 pancakes. (serves 1)

Easy No Cook Nachos
*15 organic blue corn tortilla chips
*1/2 cup black beans, rinsed
*1/2 cup salsa
*variety of chopped veggies-bell pepper, tomato, green onion
*2 TBS mozzarella cheese (optional)
*2 TBS plain nonfat Greek yogurt
*fresh cilantro (optional)
Layer up and enjoy! (serves 1)

Breakfast Scramble
*2 cups chopped veggies(I like a mix of broccoli, mushroom, tomato and bell pepper)
*2 whole eggs (farm fresh is always best!)
*1 tsp olive oil
Heat oil in skillet, add all veggies. Sauté 2-3 minutes. In separate bowl, whisk eggs and add a dash of salt, pepper, garlic powder and parsley. Add into skillet. Continue to scramble until eggs are cooked. Serve with a light dash of grated parmesan. (serves one)

Foil Packet Veggies
*clean and evenly slice 2 cups of veggies (I recommend zucchini, red onion, cherry tomatoes and asparagus.)
*lightly mist foil with grapeseed oil.
*season veggies with Mr Dash table seasoning and paprika
*Close up foil packet and grill 7-9 minutes.
(serves one)

Grilled Bruschetta Salmon
*4 salmon fillets
*2 roma tomatoes
*1 garlic clove, minced
*2 green onions
*fresh parsley
*balsamic vinegar
Grill salmon fillets to your liking. Roughly chop tomato, onion and parsley. Combine with garlic. Top salmon fillets with tomato mix and drizzle with balsamic vinegar. (serves 4)

Iced Green Tea
*Brew 1 bag hot green tea.
*Remove from heat, let cool.
*Add 1 lemon wedge and 3 drops stevia.
*Chill until cold.
*Serve over ice.
(Serves 1. Add more lemon or stevia to your liking.)

Citrus Chicken
*4-6oz chicken breasts
*1/2 cup fresh squeezed orange juice
*1/2 lime-juiced
*1 TBS natural honey
*1 tsp red pepper flakes
In large bowl or zip top bag, combine al ingredients. Let set in fridge 1 hour. Grill or bake at 425 for 30-40 minutes or until juices run clear.

Herb Roasted Chicken
*4-6oz chicken breasts
*2 TBS olive oil
*1/8 tsp hot sauce (optional)
*1 TBS minced onion (fresh is best)
*2 garlic cloves-minced
*1/2 tsp thyme
*1/2 tsp rosemary
1/4 tsp marjoram
*1/4 tsp sage
*dash of salt and pepper
In large bowl, combine all ingredients. Bake at 425 for 35-45 minutes, basting with drippings occasionally.

Grilled Pineapple
*fresh pineapple, cut into slices or rings
On hot grill, sear each side about 2 minutes. Sprinkle with cinnamon and a drizzle of honey.

Summer Smoothie
*1/2 cup strawberries
*1/2 cup blueberries
*1 cup fresh spinach
*1 cup unsweetened vanilla almond milk
*6-8 ice cubes
Blend well. 

Chocolate Mousse
*2 ripe avocados, flesh removed
*1/2 cup cocoa powder
*1/4-1/2 cup unsweetened vanilla almond milk(or milk of choice)
*1 tsp vanilla extract
*2 tsp Stevia
Blend until smooth in blender or food processor. Serve chilled. (serves 4)

Baked Honey Salmon
*4 4oz salmon fillets
*1 cup chopped walnuts or almonds
Preheat oven to 350. Top each fillet with nuts, and drizzle with honey. Bake 10-12 minutes, or until flakey. (serves 4)

Coconut Chicken
*4 4oz chicken breasts
*1/4 cup unsweetened shredded coconut(thin sliced)
*1/2 cup coconut flour
*1/8 tsp ginger
*1/8 tsp sea salt
* 3 eggs or 1.5 cups egg whites
Preheat oven to 350.  In bowl, beat eggs together. In separate bowl, combine ginger, salt, coconut flour and shredded coconut. Dip each chicken breast into egg and then into flour mixture. Place on baking sheet. Bake for 20 minutes or until done. Broil 3-4 minutes until golden. (serves 4)

Protein Smoothie
*1/2 banana
*1/2 cup frozen or fresh blueberries
*2 TBS plain nonfat Greek yogurt
*1/2 cup unsweetened almond milk or water
*1 cup fresh spinach
*1 scoop brown rice protein powder
*1/2 tsp stevia
*ice cubes

Spaghetti Squash
*1 Spaghetti squash
*1-2 TBS olive oil
*garlic powder
Preheat oven to 425. Wash spaghetti squash. Cut in half and scoop out the seeds. (if squash is hard to cut, pop in in the microwave or oven for a few minutes to soften) Lay each side on baking sheet. Drizzle with olive oil, season with garlic. Bake about 1 hour, or until fork tender. Let cool long enough to touch. Scrape out the insides with a fork. It should come out just like spaghetti noodles! Top with your favorite sauce or eat as is!

Roasted Almonds
*1 lb whole raw almonds
*1 tsp olive oil
*1 tsp sea salt
Spread almonds onto two 9X13 in baking dishes. Bake at 350 for 12-15 minutes. Remove and cool 15-20 minutes. Toss with oil and salt.

Baked Avocado Eggs
*1 avocado, washed, cut in half and pit removed
*2 eggs
*sea salt, black pepper, cayenne pepper, chives
Put one egg in each avocado hole. (you may want to cut a slice off the bottom of the avocado to keep it from tipping over) Sprinkle with the seasonings to your liking. Bake at 425, about 15 minutes or until egg is cooked.

Garlic Reds
*2 lbs baby red potatoes, quartered
*1/4 c melted butter
*2 tsp minced garlic
*1 lemon, juiced
*Coarse sea salt
Preheat oven to 350. In bowl, combine butter, garlic and lemon juice. Place potatoes in 8X8 pan. Pour over potatoes. Sprinkle with sea salt. Bake covered for 30 minutes, uncovered an additional 10 minutes. (serves 4)
Brussel Sprouts
*1.5 lbs brussel sprouts, trim ends and yellow leaves
*3 TBS olive oil
*Kosher salt
Preheat oven to 400. Combine all ingredients, pour into baking dish. Bake 30-45 minutes, stirring every 7-10 minutes. Bake until dark brown for best flavor. (serves 4)
Zucchini Patties
*2 cups grated zucchini
*2 eggs, beaten
*1/4 c chopped onion
*1/2 c flour (spelt, brown rice, millet or other whole grain flour)
*1/2 c grated parmesan
*1/4 c grated mozzarella
*salt and pepper
*grapeseed oil
*nonfat plain Greek yogurt
Combine first 7 ingredients in large bowl. Heat 2 TBS grapeed oil to med-high in skillet. Drop by large spoonfulls and cook until golden brown on each side, about 3-5 min per side. Serve topped with yogurt. 
Grilled Romaine
*2 heads romaine lettuce, washed and cut in half
*olive oil, garlic powder, sea salt and pepper
Preheat grill. Drizzle cut side with olive oil, season with seasonings. Place cut side down onto hot grill. Grill 5-10 minutes, or until lightly golden.(don't over cook) Serve as is, or with a drizzle of balsamic vinegar. (serves 4) (this recipe works great with cabbage too)
Hungarian Cucumber Salad
*2 large English cucumbers, sliced thin
*1 large onion, thin sliced
*1/4 c chopped fresh dill
*3 TBS white vinegar
*3 TBS olive oil
*1 tsp salt
*1/2 tsp black pepper
Combine in bowl, chill 1 hour before serving.
Tomato Basil Salmon
*2-6oz salmon fillets
*1 TBS dried basil
*1 tomato, sliced thin
*1 TBS olive oil
*2 TBS grated parmesan
Preheat oven to 375. Place salmon into baking dish. Top with sliced tomatoes, basil, parmesan and drizzle with olive oil. Bake 20 minutes, or until done. (serves 2)
Apple and Fennel Salad
*2 green apples, cored and thin sliced
*2 celery stalks, chopped
*1 fennel bulb, sliced
*2 TBS shredded parmesan
*1 TBS chopped dill
*1 TBS chopped thyme
*juice of 1 lemon
*2 TBS olive oil
*salt and pepper
Combine all ingredients! Salt and pepper to liking.
Slow Cooker Santa Fe Chicken
*1 (15oz) can black beans, rinsed/drained
*1 (14oz) low sodium chicken broth
*1 (14.5oz) diced tomatoes(with or without chilies)
*1 (8oz bag) frozen corn
*1/4 c chopped cilantro
*4-6 chopped green onions
*1 tsp garlic powder
*1 tsp onion powder
*1 tsp ground cumin
*1 tsp cayenne pepper
*salt and pepper to taste
*1.5 lbs chicken breasts
Combine black beans, chicken broth, tomatoes, corn, cilantro, onions and seasonings into slow cooker. Lay chicken on top and season with salt and pepper. Cook on low 8-10 hours. Shred chicken with fork, stir into mixture and cook another 30 minutes.
(serves 8)
Protein Breakfast Skillet
*1/2 cup egg whites
*2 oz lean turkey sausage
*1/4 cup each chopped peppers, mushrooms, tomato
*1 green onion chopped
*1 cup spinach
*1 tsp olive oil
Brown sausage in olive oil, add in peppers, mushrooms, tomato and onion. Cook until slightly tender. Add egg whites. Cook until firm. Serve over spinach.
(serves 1)
Energy Hash
*1/2 cup small chopped sweet potato
*3 oz lean ground turkey
*1 cup any chopped veggie
*1 tsp olive or grapeseed oil
*Garlic powder and black pepper to taste
Brown turkey, pepper and garlic in olive oil. Add sweet potato. Cook until almost soft. Add veggies and cook 2-3 minutes.
(serves 1)
Power Lunch Bowl
*4 oz grilled chicken or turkey breast
*1/2 cup cooked quinoa
*1 cup steamed broccoli
*1 cup spinach
Combine and enjoy! (serves 1)
Warm Pumpkin Yogurt
*1/2 cup pure pumpkin puree
*1/8 tsp pumpkin pie spice
*1/8 tsp cinnamon
*2 TBS chopped walnuts
*1/4 c vanilla greek style nonfat yogurt
Combine pumpkin puree, pumpkin pie spice and cinnamon in bowl. Heat 1 minute in microwave or stove top. Top with yogurt and walnuts. (serves 1)
Grilled Pears
*fresh pears, washed/cored/cut in half
*low fat vanilla yogurt(optional)
Wrap each pear half in foil. Grill 8-10 minutes. Unwrap and grill flat side down another 2 minutes. Remove from grill, drizzle with honey and a sprinkle of cinnamon. (Optional:serve with vanilla yogurt)
(1 pear is 1 serving)
Homemade Granola
*2 cups oats
*1/4 cup chopped walnuts
*1/4 cup coconut flakes
*1/4 cup unsweetend dried cranberries
*1/4 cup unsweetend dried apricots
*2 TBS flaxseed
*1 TBS chia seed
*2 TBS sunflower kernals (unsalted)
*1 TBS coconut oil (melted)
*1 tsp ground cinnamon
*2 TBS honey
Combine all ingredients. Bake on cookie sheet 15-20 min at 375.Stir occasionally.  Store in airtight container. (serving size 1/4 cup)
Protein Burgers
*1 lb lean ground beef
*1 lb lean ground turkey
*1 egg
*1 TBS fresh minced garlic
*1 TBS parsley
*1 tsp Worcestershire sauce
*3 drops liquid smoke
*dash of sea salt and black pepper
Combine all ingredients, form into patties and grill to your liking.
(serving size 4 oz)
Sweet Spinach Salad
*2 cups fresh spinach
*1 small diced pear
*2 TBS crumbled feta cheese
*1 TBS chopped walnuts
*1 TBS Newmans Own Creamy Balsamic dressing
(serves 1)
Sesame Green Beans
*2 lbs fresh green beans
*1 small sweet onion, chopped
*2 TBS grapeseed oil
*3 minced garlic cloves
*1/4 cup reduced sodium soy sauce
*1 tsp pepper
*1 TBS roasted sesame seeds
Steam green beans 4-7 minutes. In skillet, saute beans, onion & garlic in oil until onion is tender. Stir in soy sauce and pepper. Top with sesame seeds. (serves 8, 3/4 c servings)
Simple Leftover Stirfry
*4 oz leftover cooked chicken breast
*1/2 cup leftover cooked brown rice
*2 cups raw veggies(I prefer broccoli, carrots, green onion, peppers)
*1 TBS olive oil
*1 garlic clove, minced
Is skillet, saute oil, garlic and veggies 2-4 minutes. Stir in chicken and rice. Stir until heated. (serves 1)
Cucumber Sauce (GREAT on salmon!)
*1/2 cup plain nonfat Greek yogurt
*1/3 cup cucumber, seeded & finely chopped
*1 TBS minced onion
*1/4 tsp sea salt
*1/4 tsp basil, crushed
Mix well.
Cauliflower Casserole
*1 cup mushrooms, chopped
*3 cups chopped cauliflower
*1/2 cup chopped red onion
*2 tsp apple cider vinegar
*1 TBS olive oil
*2 tsp lemon juice
*1/4 tsp pepper
*1/4 tsp sea salt
*2 garlic cloves, minced
*1/4 cup chopped chives(garnish)
Mix all ingredients and spread into baking dish sprayed with cooking oil.
Bake at 350 for 45 minutes, stirring twice. (serves 6)
Parmesan Parsley Chicken
*cooking spray
*1 cup whole grain bread crumbs
*1/4 cup grated parmesan
*1.5 tsp chopped flat leaf parsley
*1.5 tsp paprika
*3/4 tsp garlic powder
*1/2 tsp dried thyme, crumbled
*1/2 cup buttermilk
*6 4oz chicken breasts
Preheat oven to 450.
Spray baking sheet.
In large bowl, combine bread crumbs, parmesan, parsley, paprika, garlic powder, and thyme. Pour buttermilk in seperate bowl. Dip chicken into buttermilk, then into breadcrumb mixture. Place on baking sheet and bake 15 minutes, then turn chicken over, and bake another 10-15 minutes, or until done. (serves 6)
"Chocolate" Fruit Dip
*1 TBS ground cinnamon
*1 cup pure coconut water
*1 cup pitted dates
*3/4 cup carob powder
*1/4 tsp vanilla extract
*1/8 tsp honey
Blend until smooth in blender. Serve with fresh fruit.
Turkey Meatballs (serves 4)
*1 lb lean ground turkey
*1 small apple, finely chopped
*1/4 cup chopped walnuts
*1/4 cup dried cranberries
*1/2 tsp sea salt
*1/4 tsp black pepper
*2 TBS chopped taragon
*1/4 tsp honey
Combine all ingredients well. Roll into balls. Bake at 350 for
about 30 minutes or until cooked. (serving size 4 meatballs)
**You can also make burgers from this recipe! Makes 4.
Aloe Slushie
*8-10 ice cubes
*1 cup coconut water
*1 tsp coconut oil
*2 TBS 100% pure aloe
*1/2 cup chopped pineapple
Blend well! Great for digestion and immune system!
French Style Salad Dressing
*1.5 cups olive oil
*1 cup no sugar added ketchup
* 1/2 cup white vinegar
*1/2 cup powdered Stevia
*1 chopped red onion
*1 tsp fresh lemon juice
*1 tsp paprika
*1/4 tsp sea salt
Blend until smooth in blender. (serving size 2 tbs)
Homemade Taco Seasoning
*2 tsp chili powder
*1 tsp onion powder
*1.5 tsp paprika
*1/2 tsp sea salt
*1/2 tsp garlic powder
*1/2 tsp oregano
*1/2 tsp cumin
*1/4 tsp black pepper
Mix well. Store in air tight container or jar.
Pumpkin Parfait
*1/2 cup lowfat vanilla yogurt
*1/4 tsp pumpkin pie spice
*1/4 cup homemade granola 
*1/2 cup canned pumpkin puree
Layer and enjoy! (serves 1)
Roasted Asparagus
*2 large bundles of asparagus
*2tbs olive oil
*3 garlic cloves, minced
*sea salt and pepper to taste
*1/2 cup slivered almonds
Snap off tough of of veggie. Place on baking sheet. Drizzle with olive
oil and season. Bake at 350 for 10-15 minutes.
(serving size 1 cup)
Stove Top Broccoli
*3 TBS water
*1/4 tsp garlic powder
*1/8 tsp black pepper
*1 TBS olive oil
*1.5 pounds broccoli
Stir water garlic and pepper together in small bowl. In large skillet, heat oil over medium-high heat. Add broccoli. Do not stir for about 2 minutes. Then stir in water/spice mix and cover. Cook until desired softness. I recommend just a few minutes so the broccoli still has a slight crunch. (1 cup serving size)
Candy Corn Fruit Salad
*chopped pineapple
*chopped banana
*chopped peaches
*mandarin oranges
* Lowfat Vanilla Yogurt
In a glass bowl, add yellow fruits to the bottom, orange fruits in the middle
and top with yogurt. Make as big or small as you need!
(serving size 1 cup)
Gingerbread Protein Shake
*1 scoop vanilla protein powder
*1/2 tsp cocoa powder
*1/2 cup unsweetened vanilla almond milk
*1/2 cup nonfat vanilla Greek yogurt
*1/2 tsp ground ginger
*1/2 tsp cinnamon
*1/2 tsp cloves
*1 tsp black molasses
*4-6 ice cubes
Blend well.
Protein Pumpkin Pie
*1 large can pure pumpkin
*5 scoops vanilla protein powder
*2 eggs
*1 TBS stevia
*1/2 tsp cinnamon
*1/4 tsp nutmeg
*graham cracker crust made with 2 cups crushed crackers and
2 TBS  butter.
Combine ingredients and mix well. Pour into crust and bake 30 min at 350.
Asian Chicken
*4 chicken breasts
* ¼  cup low sodium soy sauce
*4 tsp sesame oil
*2 TBS honey
*3 slices fresh ginger root
*2 garlic cloves, crushed
Combine all ingredients(except the chicken) and heat in microwave for 1 minute. Stir and heat again 30 seconds. Place chicken in large bowl, and pour sauce over the chicken. Let marinate 2 hours.
Grill chicken 5-8 minutes each side, or until juices run clear.
(Discard marinate and do not add to chicken while cooking!)
(serving size 4oz)
*2 zucchini
*1 egg
*1/4 cup milk
*1/2 cup shredded parmesan cheese
*1/2 cup seasoned whole grain bread crumbs
Preheat oven to 425. Spray baking sheet with cooking spray.
Slice zucchini into sticks. In a bowl, whisk together milk and egg.
In separate bowl, mix parmesan and bread crumbs. Dip zucchini
into milk/egg mixture and then into cheese/bread crumb mix. Lay
flat on baking sheet. Bake 25-30 or until golden.
(serving size 1 cup)
Ceasar Salad Dressing
*1/3 cup grated parmigiano reggiano cheese
*1 garlic clove
*1/2 TBS Dijon mustard
*1/4 cup fresh lemon juice
*2 anchovy fillets
*1 TBS olive oil
*5 TBS non fat plain Greek yogurt
Combine ingredient in food processer, adding olive oil last. Mix well.
You may use a blender if yours has a high speed and mixes well.
(serving size 2-3 TBS) This recipe makes about 3-4 servings.
Chicken & Noodles
*2 pounds chicken breast, cooked and shredded
*4 cups low sodium chicken broth
*1 cup chopped celery
*1 cup chopped carrots
*1/2 cup chopped onion
*16 oz frozen egg noodles (or whole grain pasta)
*3 TBS wheat flour (spelt or almond flour also works)
*2 tsp parsley
*1/2 tsp ground thyme
*1/4 tsp tumeric
*1/2 tsp sea salt
*1/4 tsp black pepper
*1-2 TBS nonfat plain Greek yogurt
Combine chicken, broth, carrots, onion and celery into large pot. Bring to a boil. Add salt, pepper, thyme and tumeric. Reduce heat and simmer 10-15 minutes. Add pasta.(if using frozen, you do not have to thaw!)
Mix the flour with 1/2 cup warm water. Add the flour/water mix into the pot. Stir in Greek yogurt and parsley. Continue to simmer until pasta is tender.
(serving size 1 cup)
Baked Apples
*1 TBS cinnamon
*1 TBS nutmeg
*1 TBS  brown sugar
*1/2 cup chopped nuts
*nonfat Vanilla yogurt (place in freezer 1 hour before)
***Yogurt should be YOGURT! NOT the "ice cream" yogurt!***
Spray baking dish with cooking spray. Wash, core and slice apples.
Place in baking dish. Mix together cinnamon, nutmeg, brown sugar. Sprinkle over the apples. Bake at 350 for 10-12 minutes. Top with nuts and bake another 5 minutes. Serve warm with 1/4 cup frozen nonfat vanilla yogurt.
(serving size 1/2-3/4 cup)
Mushroom Chicken
*4 chicken breasts
*1 large can mushrooms or 2 cups fresh
*1 onion, chopped
*1 cup low sodium chicken stock
*1/2 cup milk
*1 packet dry onion soup mix
Using a crockpot, cook on low 8 hours. (serves 4)
Beef Roast
*1 lean cut beef roast
*1 onion, chopped
*2 cups carrots, chopped
*4 celery stalks, chopped
*2 garlic cloves, minced
*sea salt and pepper to taste
*3/4 cup water
Using a crockpot, cook on low 8 hours. (serving size 3-4oz)
Blueberry Protein Muffins
*2.5 cups vanilla protein powder
*1.5 cup egg whites
*3 TBS almond flour
*2 TBS ground flaxseed
*2 TBS water
*3 TBS unsweetened vanilla almond milk
*1 mashed banana
*1/4 cup applesauce
*2 TBS melted coconut oil
*1.5 TBS cinnamon
*3 tsp baking powder
*1/2 cup fresh blueberries
Mix all ingredients, folding in blueberries last. Spoon into sprayed muffin
pan and bake at 350 for 15-20 minutes. (serving size 1 muffin)
Grilled Fruit
*banana, pear, pineapple, cut into chunks
Put fruit chunks onto a skewer and drizzle with lemon juice. Grill
until lightly brown. Sprinkle with cinnamon and serve.
(serving size 1 skewer)
BBQ Skewers
*chicken breasts or tenders cut into bite-size chunks
*pineapple chunks
*grape tomatoes
*bell peppers cut into chunks
*red onion cut into chunks
Fill skewer altering the veg, fruit and chicken. Dip into your
favorite BBQ sauce and grill each side until chicken is cooked.
Open-face California Sandwich
*1 slice 100% whole grain bread (toasted is great!)
*1/4 cup lowfat cottage cheese
*1/8 tsp chives
*1/8 tsp dill
*1/2 cup(or more) chopped tomato, cucumber, green onion
Spread the cottage cheese onto the bread. Sprinkle with chive and dill.
Top with veggies. (serves one)
Zucchini Boats
*2 green or yellow zucchini(sliced in half the long way)
*1-2 whole tomatoes, sliced
*2 tsp olive oil
*1/2 tsp oregano
*1 TBS garlic powder
*sea salt and black pepper
*1/2 cup low fat parmesan cheese
*1/2 cup low fat mozzarella cheese
Preheat oven to 350. Place each zucchini half on a baking sheet. Drizzle
each with olive oil. Sprinkle with sea salt and pepper. Layer tomato slices
on next. Season with oregano and garlic powder. Then top with parmesan
and mozarella. Bake 15-20 minutes or until cheese is bubbly. (serves 4)
Rice Pudding
*1/2 cup cooked brown rice(cooled)
*1/2 cup lowfat vanilla yogurt
*2 TBS raisins
*2 TBS sliced almonds
*1/8 tsp cinnamon
Combine and eat! (serves one)
*1 lb lean ground beef
*1 lb lean ground turkey
*1 small can tomato paste
*2-3 egg whites
*2 cloves minced garlic
*1/4 cup fine chopped onion
*1/4 cup fine chopped red bell pepper
*2 TBS parmesan cheese
*1/4 tsp reduced sodium season salt
*1/4 cup whole grain breadcrumbs
*1 TBS worchestershire sauce
Combine all ingredients well. Transfer to loaf pan prepared with cooking spray.
Bake at 375 35-45 minutes, or until cooked thoroughly.(serving size 3-4oz)
Sweet Potato Crisps
*1-2 sweet potatoes, washed and thinly sliced
*1-2 TBS olive oil
*1/2 tsp black pepper
*1/4 tsp sea salt
*1 tsp rosemary
In a large bowl, combine all ingredients and toss well to coat. Lay evenly on
baking sheet. Bake at 400 for 20 minutes, or until crisp. (serving size 1/2 cup)
Beef Vegetable Soup
*1lb lean ground beef
*15 oz kidney beans, drained/rinsed
*28 oz diced tomato
*12 oz frozen mixed vegetables
*3 cups beef broth
*1 chopped onion
*2 celery stalks, chopped
*1 tsp oregano
*1/2 tsp thyme
*sea salt and pepper
Brown beef, onion and celery together. Transfer to soup pot and add all other
ingredients. Simmer on low heat 1 hour. You may also cook this in a crock pot
on low for 8 hours.  (serving size 1 cup)
Crockpot Taco Soup
*1/2 cup chopped onion
*1/2 cup chopped bell peppers
*3 garlic cloves, mined
*1 lb chicken breast, cut into chunks
*1 tsp chili powder
*2 TBS taco seasoning
*16 oz jar salsa
*14 oz frozen corn
*15 oz black beans, drained/rinsed
*15 oz kidney beans, drained/rinsed
*6 oz tomato paste
*1 quart chicken stock
*28 oz diced tomato
*8 oz nonfat plain Greek yogurt
Combine all ingredient except Greek yogurt in crockpot. Cook on low 8 hours. Add yogurt last 30 minutes of cooking. (serving size 1 cup)
Homemade Frozen Yogurt
*4 cups nonfat vanilla Greek yogurt
*12 oz jar all fruit jam
*1/2 cup slivered almonds
*1/2 cup dark chocolate chips
Spread yogurt into glass cake pan. Drop spoonfulls of jam on top of yogurt
and swirl into the yogurt with a knife. Sprinkle almonds and chocolate chips over the top. Cover with plastic wrap and freeze 2 hours or more.
Serve as a dessert. (makes 8 half cup servings)
Banana Cookies
*3 ripe bananas, mashed
*1/3 cup applesauce
*2 cups oatmeal
*1/4 cup unsweetened almond milk
*1/4 cup raisins
*1 tsp vanilla
*1 tsp cinnamon
Combine together. Drop by spoonfulls onto spray cookie sheet. Bake at 350 for
15-20 minutes. (serving size 1 cookie)
Stovetop Apples
*4 cups sliced apples
*1/4 cup no sugar added apple juice
*1/4 cup maple syrup
*1 tsp cinnamon
*1/4 tsp nutmeg
Cook all ingredients on med-high heat for about 10 minutes, or until tender.
Top with nonfat vanilla Greek yogurt.
(serves 4)
Baked Potato
*1 small baking potato
*1 tsp olive oil
*sea salt, pepper, garlic powder
*2 TBS plain nonfat Greek yogurt
Wash potato. Slice several times with knife or fork. Drizzle with olive oil and rub spices into potato skin. Bake at 400 for 30 min or until tender. Top with
yogurt. (serves 1)
Crock Pot Stuffed Peppers
*4 bell peppers, tops off and seeded
*1 lb lean ground meat (lean turkey, beef or chicken)
*2 cloves garlic, minced
*1 small onion, chopped
*1 cup cooked brown or wild rice
*2 TBS  parmesan cheese
*1/4 tsp Italian seasoning
*1/8 tsp black pepper
*15 oz diced tomatoes
*1 cup low fat shredded mozarella
Spray crock pot with cooking spray. Combine lean meat, garlic, onion, rice, parmasen, Italian seaoning and pepper in large bowl. Fill each pepper with mixture. Place stuffed pepper upright in crock pot. Pour on tomatoes and top with mozarella. Cook on low 8 hours.
(serves 4)
15 Bean soup
*1 bag 15 beans (look in lentil/bean section of store)
*1 onion, chopped
*3 cloves garlic, minced
*1 15 oz diced tomatoes
*2 TBS fresh lemon juice
*1 TBS chili pepper
*1/8 tsp black pepper
*water or low sodium chicken stock (vegetable stock also works)
Soak beans in water overnight. Rinse. Add beans and 4 quarts of water
or stock to large soup kettle. Cook on medium heat 2 hours. Add all
other ingredients. You may add more water or stock as it will have reduced.
Cook another 1-1.5 hours.
(optional: you may add lean chopped pork or other lean meat.)
(serving size 1 cup)
Veggie Dip
*2 small plain nonfat Greek yogurts(or 4-5 oz)
*2 TBS sour cream
*1 TBS chopped onion
*3 garlic cloves
*1 whole cucumber, peeled and chopped
*1/2 tsp dill
*sea salt to taste
Blend well in blender. Serve with raw veggies.
(serving size 1/4 cup)
Fruit Dip
*2 small plain nonfat Greek yogurt(or 4-5 oz)
*1 tsp honey
*1 tsp vanilla extract (or 1 bean)
*1 tsp fresh lemon juice
Mix well. Serve with fresh fruit.
(serving size 2 tablespoons)
Squash Soup
*1 large butternut squash, peeled & chopped
*1 inch fresh ginger, chopped
*3 shallots, chopped
*1/4 tsp sea salt
*1 TBS olive oil
Combine all above ingredients and bake at 375 for 45-60 minutes, or until
squash is soft. Add all ingredients to a blender along with 2 cups low sodium
chicken broth. Blend until smooth. Transfer to soup kettle and heat on stove
on medium heat. You may add more chicken broth if you prefer a thinner
soup. Add black pepper to taste.
(serving size 1 cup)
Oatmeal Cookies
*1/3 cup oats
*1 scoop vanilla protein powder
*1 egg white
*1/4 cup unsweetened applesauce
*1/4 tsp baking powder
*1/4 tsp cinnamon
*4 packets Stevia
*1/4 cup chopped apples or raisins(optional)
Spray cookie sheet. Drop by spoonfulls. Bake at 350 10-12 minutes.
(serving is 1 cookie)
 Mashed Potatoes
*2 large potatoes
*large bag frozen cauliflower
*1/2 packet ranch dressing mix
*1 cup nonfat Greek yogurt
Cook potato and cauliflower until soft. Mash all ingredients together.
(serving size 3/4 cup)
Pumpkin Muffins
*1 spice cake mix (carrot cake mix also works)
*1 15 oz can pure pumpkin
*1/4 cup unsweetened applesauce
*3 TBS Benefiber powder
*1/2 tsp vanilla extract
*1/2 cup chopped walnuts
*1/4 cup raisins
Mix well. Spray muffin tin with cooking spray. Makes 12 muffins.
Bake at 375 for 25 minutes. (serving size 1 muffin)
Green Bean Casserole
*2 large cans green beans (sodium free)
*1 can low fat cream of mushroom soup
*6 Triscuit crackers
Combine green beans and soup. Crush crackers and sprinkle on top.
Bake at 350 for 20 minutes.
(serving size 1/2 cup)
Lentil Soup
*2 cups dry lentils
*2 quarts low sodium chicken broth
*1 onion, diced
*1/4 cup tomato paste
*2 garlic cloves, minced
*1 TBS ground cumin
Simmer on med/low 2 hours. (serves 8)
Vegetable Soup
*1 46-oz can tomato juice
*2 sweet potatoes, peeled and cubed
*1 2lb package frozen mixed vegetables
*1 onion, chopped
*2 carrots, chopped
*4 cubes beef low sodium bouillon
*2-3 cups water
*1/2 tsp black pepper
*2 TBS Benefiber (optional)
(serving size 2 cups)
Jalapeno Poppers
*6 jalapeno peppers, sliced in half
*6 garlic and herb Laughing Cow cheese wedges
*12 slices turkey bacon
Scoop half a cheese wedge into each pepper half. Wrap each
with 1 slice of turkey bacon. Bake at 350 8-10 minutes or until
turkey bacon is cooked. Makes 12 (serving size 2 poppers)
Lemon Garlic Hummus
*2 cans garbanzo beans(chickpeas) rinsed/drained
*4 TBS lemon juice
*3 cloves garlic
*1/4 cup olive oil
*1/4 tsp crushed red pepper
Blend well. (serving size 2 TBS)
Serve with raw vegetables, whole grain bread/crackers/chips.
Also works great in place of mayo on a sandwich or wrap!
Black Bean Salsa
*15 oz black beans, rinsed/drained
*11 oz corn, drained/rinsed
*10 oz diced tomato with green chile
*4 oz green chile
*2 tsp dried cilantro
*2 tsp lemon pepper
*1 tsp ground cumin
*1 tsp olive oil
Combine all ingredients. Serve with whole grain chips, pita
or use as a salad topper. (serving size 1/4 cup)
Creamy Cucumber Salad
*4 cups sliced cucumber
*1/2 cup nonfat plain Greek yogurt
*1/4 cup Real Mayo
*1/3 cup apple cider vinegar
*1/8 tsp dill weed
*dash of black pepper
Mix well. (serving size 1 cup)
*1 package whole grain lasagna noodles, cooked
*1 lb lean ground meat (beef, turkey, or chicken)
*1/4 cup chopped onions
*2 garlic cloves, minced
*1/3 cup chopped celery
*1 jar marinara sauce (no sugar added)
*1 cup diced tomatoes
*1 cup cottage cheese
*shredded mozzarella
*shredded parmesan cheese
*2 TBS Benefiber powder
*1 TBS chia seeds
Spray skillet with cooking spray. Brown lean meat, onion, garlic and
celery together until meat is cooked. Add marinara, and diced tomatoes.
Next stir in cottage cheese, Benefiber and chia seeds. In a baking dish, layer
pasta, sauce and a sprinkling of low fat mozzarella and parmesan. Repeat layering
3-4 times. Bake at 375 for 20-25 minutes. Let cool 10 minutes before serving.
(serving size 1 cup)
Zucchini & Mushrooms
*2 zucchini, washed and sliced
*2 cups fresh mushrooms, washed and sliced
*2 TBS olive oil
*2 garlic cloves, minced
In a saute pan, heat oil and garlic 1-2 minutes over medium heat. Add
zucchini and mushrooms. Continue cooking 5-6 minutes.
(serving size 1 cup)
Salsa Chicken
*4 chicken breasts
*1-16 oz jar salsa
*1 Tbsp Dijon mustard
*2 Tbsp balsamic vinegar
*1 Tbsp maple syrup
Combine all ingredients and pour over chicken breasts. Bake
at 400 for 30 minutes. (serving size 1 breast)
Ice Cream Sandwiches
*Graham crackers
*low fat yogurt-any flavor
Place yogurt in freezer 20 minutes. Break crackers in half.
Scoop the partly frozen yogurt onto cracker and top with another
making a sandwich. Wrap with wax paper and freeze 2 hours or
more. Enjoy in place of high calorie ice cream bars!
(serving size 1 bar)
Ice Cream Bar
*low fat yogurt
*low fat granola or chopped nuts
Place peeled banana onto a popsicle stick. Spread with yogurt
and sprinkle with granola/nuts. Wrap with wax paper and freeze
2 hours. Enjoy in place of high calorie ice cream bars!
(serving size 1)
Tomato Finger Sandwiches
*100% whole grain cocktail bread
*Roma tomato sliced
*1 tps real Mayo
*1 tbs plain Greek yogurt
*fresh basil, chopped
*black pepper
Mix the mayo and yogurt together. Spread onto bread, top with
tomato slices. Sprinkle with pepper and basil.
(serves 1)
Power Oatmeal
*1 packet instant low sugar oatmeal (any flavor)
*2 egg whites, scrambled
*2 tbs raisins or cranberries
*2 tbs slivered almonds
Mix together!
(serves 1)
Fruit Parfait
1/4 cup blueberries
1/4 cup strawberries
1/2 banana, sliced
4 oz low fat vanilla yogurt
1/3 cup granola
1 tsp wheat germ
Layer and enjoy!
(serves 1)
Roasted Asparagus
*2 large bundles of asparagus
*2tbs olive oil
*3 garlic cloves, minced
*sea salt and pepper to taste
*1/2 cup slivered almonds
Snap off tough of of veggie. Place on baking sheet. Drizzle with olive
oil and season. Bake at 350 for 10-15 minutes.
(serving size 1 cup)
Breakfast Parfait
*1 cup low fat vanilla yogurt
*1/2 cup chopped apples
*1/4 chopped walnuts
*1/8 tsp cinnamon
(serves 1)
Kid-friendly Snack
*1 whole grain wrap
*1 banana
*1 tbs peanut butter
Spread peanut butter onto wrap. Add banana and roll up!
(serves 1)
Tuna Wraps
*large leaf lettuce
*4 oz tuna mixed with 1tsp lite mayo or greek yogurt
*chopped green onions
*chopped cherry tomatoes
Layer tuna, onions and tomatoes onto lettuce leaf and roll up as a wrap!
(serves 1)
Breakfast Sandwich
*1 whole grain english muffin
*2 egg whites
*1 slice reduced sodium ham (uncured/nitrite & nitrate free)
*1 slice provolone cheese
Toast muffin in toaster. Cook egg whites in skillet. Remove egg
and warm ham slice in same skillet. Add egg, ham and cheese to muffin.
(serves 1)
Italian Chicken
*4 boneless, skinless chicken breasts
*1 bottle low fat italian dressing
Marinate chicken in dressing 2 hours. Grill or bake chicken
until cooked. 45 min at 350 in oven. Discard leftover dressing.
(serving size 1 breast)
Turkey Wraps
*whole grain wraps or tortilla shells
*shredded turkey 2-3 oz
*shredded lettuce, tomato, green onion and cucumber.
*1 tbs hummus
Spread sauce onto wrap. Then add turkey and toppings. Roll
and enjoy!
(serving size 1 wrap)
Turkey Burritos
*2-4 cups turkey (cooked and shredded)
*1 small can black beans
*1 small onion, chopped
*1 packet low sodium taco seasoning
*whole grain tortilla shells
*optional toppings: shredded lettuce, tomatoes, green pepper,
black olives, green onions, low fat shredded cheese, low fat
sour cream(or plain Greek yogurt) and salsa.
(serving size 1 tortilla, 3 oz meat, 1 tsp cheese, 1 TBS sour cream,
as many veggies and salsa as you want!)
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