Our Favorite Recipes

Italian Chicken Meatballs

Prep Time: 10 minutes Total Time: 30 minutes Yield: 4 Servings Ingredients:
  • 1 pound ground chicken
  • 4 cloves garlic
  • 1/4 cup minced onion
  • 1 Tbsp chia seeds (egg replacement)
  • 1/4 cup grated parmesan cheese
  • 2 Tbsp. Italian seasoning
  • Salt and Pepper to taste
Directions: Preheat oven to 375°. Grease a frying pan and heat for a few minutes over medium heat. Mix all the ingredients together and roll into balls about 1" in diameter. Place in the frying pan until they turn a little golden brown on the outside. When golden, place them on a baking sheet and stick them in the oven for about 10 minutes or until cooked all the way through. Serve with spaghetti squash and your favorite low sugar spaghetti sauce.

Egg Muffin Frittatas

Prep Time: 10 minutes Total Time: 20 minutes Yield: 2 Servings  Ingredients:
  • 4 Organic Brown Eggs
  • 1/2 cup chopped spinach
  • 1/2 cup chopped red or green bell pepper
  • 1/2 cup chopped yellow or white onion
  • 1/4 cup grated reduced fat cheddar cheese
  • 1 Tbsp. dry parsley flakes
  • Salt and Pepper to taste
Directions: Preheat oven to 375° and grease a muffin tin with Pam no stick spray. Clean and chop veggies and set aside. Whisk eggs together with seasonings then add the grated cheese to the eggs. Place the chopped veggies into the muffin tin dividing them evenly between 6 tins. Pour the egg and cheese mixture over the veggies just evenly coating them. Place in the oven for about 8-10 minutes or until tops of egg muffins turn slightly golden brown.

No-Bake Energy Bites

Prep Time: 10 minutes Total Time: 10 minutes Yield: About 3 dozen Ingredients:
  •   1 cup (dry) oatmeal (I used quick oats)
  •   2/3 cup unsweetened coconut flakes
  •   1/2 cup peanut butter or almond butter
  •   1/2 cup chocolate chips or cacao nibs (optional)
  •   1/3 cup honey or maple syrup
  •   1 Tbsp. chia seeds (optional)
  •   1 tsp. vanilla extract
Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Roll into balls of whatever size you would like (about 1" in diameter). Store in an airtight container and keep refrigerated for up to 1 week. Makes about 20-25 balls.


  • 1 can (10 ounces) white chunk chicken
  • 3 cups cooked white beans
  • 1 can (14.5 ounces) low-sodium diced tomatoes
  • 4 cups low-sodium chicken broth
  • 1 medium onion, chopped
  • 1/2 medium green pepper, chopped
  • 1 medium red pepper, chopped
  • 2 garlic cloves, minced
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • Cayenne pepper, to taste
  • 6 tablespoons shredded reduced-fat Monterey Jack cheese
  • 2 tablespoons chopped fresh cilantro
  • 6 ounces baked tortilla chips (about 65 chips)
Directions: In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat. Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes. Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft. Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 10 chips with each serving of chili). Nutritional Analysis (per serving) Serving size: About 2 cupsCalories376Cholesterol22 mgProtein25 gSodium474 mgCarbohydrate60 gFiber12 gTotal fat5 gPotassium845 mgSaturated fat2 gCalcium232 mgMonounsaturated fat1 g


  • 1 ¼ C fat free ricotta cheese
  • 1 egg
  • ¼ tsp ground black pepper
  • 1 Tbsp minced garlic
  • 1 Tbsp dried oregano
  • 1 can (28oz) crushed tomatoes
  • 6 oven-ready lasagna noodles (half of a 12oz box)
  • 3 c (3oz) finely chopped or torn baby spinach leaves
  • 1 1/2c (8oz) finely chopped skinless roast turkey
  • ¾ c shredded provolone cheese
1. Preheat oven to 375 degree F. 2. In a small bowl. Beat ricotta, egg, and pepper with a fork until well blended. 3. Gently stir the garlic and oregano. Spread ¼ c tomatoes over bottom of baking dish and place 3 noodles, overlapping slightly, over sauce. Spread on half of the ricotta mixture, half the spinach, half the turkey, half the remaining tomatoes, and half the provolone. Top with the remaining noodles, ricotta mixture, spinach, turkey, tomatoes, and provolone. 4. Coat one side of a 14 inch long piece of aluminum foil with cooking spray. Lay the foil, sprayed side down, over lasagna and loosely seal the edges. Bake for about 45 minutes or until bubbling. Let sit for 5 minutes. Makes 6 servings. Per serving 276cal, 6.8gms fat (3.4 gm sat), 26gms of carbs, 619mg of sodium, 4gms of fiber, 28gms of protein


PROTEIN SHAKE WITH BANANAS A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy. Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories PEANUT BUTTER AND BANANA ON RICE CAKES If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid. It'll replenish your energy quickly. Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories HUMMUS AND PITA BREAD Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours. Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories YOGURT AND FRESH BERRIES Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up,". Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy. Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories TUNA ON WHOLE WHEAT What could be more filling after a workout than half a sandwich? Research shows that carbs and protein together have a better response to post-workout recovery." Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal. Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories TURKEY AND CHEESE WITH APPLE SLICES If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs. Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories


GREEN TEA SMOOTHIES Brewed green tea is chilled and blended with frozen canned peaches, peach nectar and peach yogurt to make this smoothie. INGREDIENTS: 1, 16-oz can peaches in light syrup 3 bags of green tea 1 cup water 1, 5 1/2-oz can peach nectar (about 2/3 cup), chilled 2 cups peach yogurt PREPARATION: Several hours before serving, drain the peaches, 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. Note: This is tasty and gives the benefits of green tea. It is very good on a hot day. Serves 4 CREAM OF WILD RICE SOUP INGREDIENTS: 1 package (6.2 ounces) long grain and wild rice mix 1 cup chopped onion 4-1/2 teaspoons butter 1/2 teaspoon season salt 4-1/2 teaspoons all purpose flour pinch of pepper 3 cans (14-1/2 ounces each) salt free chicken broth 1/2 cup white wine or additional chicken broth 1 cup half and half 1 cup skim milk 4 stalks of celery -diced 4 large carrots shredded PREPARATION: 1. Prepare rice mix according to package directions 2. In a large saucepan, saute onion in butter until tender 3. Stir in the flour, pepper until blended. Gradually stir in the broth, cream, wine or additional broth and cooked rice. 4. Bring to a boil, stirring constantly Serves 10 (2-1/2 quarts) APPLESAUCE OATMEAL MUFFINS These can be frozen and reheated in the microwave for breakfast. INGREDIENTS (makes 12 muffins): 1 cup old-fashioned rolled oats 1 cup non-fat milk 1 cup whole wheat flour ½ cup brown sugar ½ cup unsweetened apple sauce 2 egg whites 1 tsp. baking powder ½ tsp. baking soda ½ tsp. salt 1 tsp. cinnamon 1 tsp. sugar PREPARATION: 1. Soak the oats in milk for about one hour. 2. Preheat the oven to 400 degrees. 3. Spray muffin pan with cooking spray. 4. Combine the oat mixture with the applesauce and egg whites and mix until combined. In a separate bowl measure, whisk the dry ingredients together. 6. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. 7. Spoon muffin mixture into muffin pan. Do not over mix the batter or the muffins will be tough. 8. Combine the cinnamon and sugar, and top each muffin with the mixture. 9. Bake for 20-25 minutes or until done. NUTRITIONAL INFORMATION PER SERVING: 93.5 calories, 0.5 grams of fat, 0.4 mg cholesterol, 196.2 mg sodium, 20.5 g carbohydrates, 2.9 g protein, 1.7 g fiber MAPLE ROASTED SWEET POTATOES INGREDIENTS (makes 12 half- cup servings): 2-1/2 pounds sweet potatoes, peeled and cut into 1-1/2 inch pieces 1/3 cup pure maple syrup 2 tablespoons butter, melted 1 tablespoon lemon juice 1/2 teaspoon salt, freshly ground pepper to taste PREPARATION: 1. Preheat oven to 400° F 2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt, and pepper in small bowl. Pour mixture over the sweet potatoes; toss to coat. 3. Cover and bake for 15 minutes. Uncover, stir and cook, stirring every 15 minutes until tender and starting to brown, 45 to 50 minutes more. NUTRITION INFORMATION PER SERVING: 96 calories, 2 grams of fat, 5 mg cholesterol, 19 g carbohydrates, 1 g protein, 2 g fiber, 118 mg sodium, 189 mg potassium.