Recipes
Tamari Beef & Veggies
Serves 4 Preparation Time: 20 minutes Ingredients: 6 1 1/2 lbs Extra Lean Ground Beef 1 Red Bell Pepper (diced) 6 stalks Green Onion (chopped) 2 cups Green Beans (chopped) 4 cups Bok Choy (chopped) 1/3 cup Tamari Directions: Heat a large, non-stick pan over medium...
Seafood Cream Sauce with Chickpea Pasta
Cook/Prep Time: 30 Minutes Serves 4 Ingredients: 10 ozs Chickpea Pasta 2 tbsps Butter 1/4 cup Parsley (chopped) 10 stalks Green Onion 2 tbsps Unbleached All Purpose Flour 1/2 cup White Cooking Wine (to taste) 2 cups Plain Cow's Yogurt, Whole Milk 1/8 tsp Cayenne...
Shrimp, Artichoke, Olive & Sun Dried Tomato Pesto Flatbread Pizza
I consider my flatbread pizza made with a low carb, high fiber tortilla and fresh ingredients to be a great alternative to regular traditional pizza and it can be a part of a healthy, balanced diet. Making your own homemade flatbread pizza is a great option because...
Simple Tuna Steak Marinade
Takes 50 Minutes Next to salmon, tuna steak is my next best fish to cook. With this recipe all you have to do is put the ingredients altogether and let the tuna steaks marinade for 30 minutes, then grill them or sear them in a skillet over medium-high heat or...
Plain Jane Crispy Air Fryer Chicken Wings
Serves 4 Takes 20 minutes Ingredients: 1 1/3 lbs Chicken Wings 2/3 tsp Baking Powder 2/3 tsp Sea Salt 2/3 tsp Garlic Powder 1/16 oz Avocado Oil Spray Directions: Preheat the air fryer to 400ºF (205ºC). Pat the chicken wings dry and place them in a large bowl. Add the...
Patty’s Super Chopped Veggie Salad
Ingredients: 8 cups Mixed Greens (chopped) 1/2 cup Cherry Tomatoes (chopped) 1/2 cup Goat Cheese (chopped) 1/4 cup Red Onion (chopped) 2 1/2 tbsps Extra Virgin Olive Oil 2 1/2 tbsps Balsamic Vinegar 2 tbsps Dried Unsweetened Cranberries (chopped) 1/2 cup Grated Carrot...
Salmon Cucumber Bites
Recipe Makes 8 Servings Ingredients: 1 cup Plain Greek Yogurt 2 Cucumber (sliced) 14 1/8 ozs Smoked Salmon (sliced) 1 tbsp of Capers Directions: Add a dollop of yogurt to each cucumber slice and top with a small slice of smoked salmon. Sprinkle with capers....
Diem’s Poached Chicken
Poached chicken can eaten by itself or can be used on anything - wraps, salad, sandwiches, pizza, etc. And yes, you can add a ginger & scallion sauce since poached chicken by itself is just not that sexy. 😂 Recipe makes 4 Ingredients: 1 1/4 lbs Chicken Breast...
Karrie’s Bacon Wrapped Goat Cheese Dates
Makes 4 Servings Ingredients: 1 cup Pitted Dates 6 slices Bacon (cut in half) 2-4 ozs Goat Cheese 1 tbsp Balsamic Vinegar Directions: Preheat the oven to 450°F. Line a baking sheet with parchment paper. Slice open dates, remove the pits, and stuff with 1/2 -1 teaspoon...
Red Beans with Venison Sausage
Since the 19th century, its been a New Orleans’s tradition to have red beans and rice on Mondays. Because, historically Mondays were considered as laundry days, which meant leaving the house for the day to go down the river to do laundry. The red beans and rice...
Lemon Rosemary Styled Chicken
This quick and easy, light recipe is the perfect summer meal. Serves 4 Takes 35 Minutes 7 Ingredients Ingredients: 1 lb Chicken Breast (skinless and boneless)4 cups Mini Potatoes (halved)4 cups Brussels Sprouts (halved)1/4 cup Extra Virgin Olive Oil2 tbsps Lemon...
Honey Turkey Burgers
Ingredients: 1 lb Extra Lean Ground Turkey1 tbsp Honey1 tsp Dried Thyme2 tsps Ground Sage1 tsp Sea Salt1 tbsp Coconut Oil Directions: In a mixing bowl, combine the ground turkey, honey, thyme, sage and salt.Divide and form the mixture into half-inch thick patties....
Chickpea Pasta Hamburger Helper
Ingredients: 1 tsp Extra Virgin Olive Oil1 1/2 lbs Extra Lean Ground Beef1 Carrot (medium, finely diced)2 tsps Dried Basil1/2 tsp Sea Salt3 1/2 cups Diced Tomatoes (with juices)1 1/2 cups Water3 1/2 ozs Chickpea Pasta (dry)4 ozs Cheddar Cheese (shredded) Direction: In...
Simple Shrimp & Green Beans Recipe
Serves 4 Takes 20 Minutes Ingredients: 1 tbsp Avocado Oil (divided) 2 1/2 cups Green Beans (trimmed) 1 pound of Shrimp (raw, peeled and de-veined) 1/8 tsp Sea Salt 2 tbsp Coconut Aminos 1/2 tsp Red pepper flakes Directions: Heat half of the oil in a large skillet over...
Roasted Tomato Soup
This recipe is so tasty + easy to make! The roasted vegetables give the soup a real deep, rich flavor! It's savory and sweet and goes perfect with a grilled cheese sandwich on a sweater weather day. Note: This tomato soup is packed with vitamins, minerals,...
Hummus & Edamame Veggie Pasta
This high fiber & protein vegan recipe is so easy and quick to prepare and it’s super yummy. Leftovers are great for lunch the next day, which can be served cold or hot. It's loaded with so many fiber- rich vegetables: edamame,...
Chocolate Protein Muffins
This recipe was created for my client, Connor. His mother was concerned about her son eating too many sugary foods for breakfast. To cut back on his sugar intake at breakfast, here is a muffin recipe with less sugar, more protein and fiber just for Connor. He and his...
Shrimp Spaghetti with Chickpea Pasta
Recipe Serves 4 Ingredients: 9 ozs Chickpea Pasta1 pound of Shrimp (large, peeled, deveined)2 tbsps Extra Virgin Olive Oil3 Garlic (cloves, chopped)2 cups Crushed Tomatoes (from the can)2 tbsps Capers2 tbsps Pitted Kalamata Olives (chopped)Sea Salt & Black Pepper,...
Cindy’s Quiche Recipe
While visiting my friend, Cindy in York Maine, she prepared her delicious sweet potato quiche recipe for me. Her recipe included many fresh and healthy ingredients including, some of my most favorite foods: spinach, goat cheese, sweet potatoes, onions, eggs and sun...
Chicken Fajita Soup Recipe
Makes 10 Servings Preparation Time: 45 Minutes Ingredients: 5 Chicken Breast, Boiled & Diced 2 Medium Onions Chopped 2 Cup of Bell Peppers (Tri-Colored) Diced 2 Cup of Fresh Mushrooms Chopped 2 Cans of Cream of Mushroom Soup 64 oz of Chicken Broth 2 Cup of...
Scooter’s Split Pea Soup
Prep: 15 mins Cook: 1.45 mins Total: 2 hrs Servings: 8 Ingredients: 1 teaspoon butter1 tablespoon olive oil 1 ½ colored peppers (red, green, yellow and orange) diced⅓ red onion, diced¾ cup of carrots, diced2 cups dry split peas, rinsed and cleaned6 cloves garlic,...
Turkey & Vegetable Soup
This recipe is a great way to use up leftover turkey or chicken, which makes it a fantastic repurpose meal. It's also packed with tons of nutrient rich foods, including: yellow onions, garlic, sweet potatoes and parsley. And, it tastes even better the next day! Makes...
Lemon Spiced Chicken, Tomatoes and Potatoes
This chicken dish is a simple and delicious recipe you can make in a jiffy!! The assorted colors of the mini potatoes along with the cherry tomatoes resemble tiny Easter eggs. Therefore, it's the perfect recipe for lunch or dinner on Easter Sunday. Garish with plain...
Broccoli Cream Soup
This soup is AMAZING! You can add a little bit of almond milk as well to make it creamier. And to boost the flavor and to give it a more cheesier taste, you can also add some nutritional yeast, which will add extra protein and fiber to it as well. Makes 4 Servings...
Roasted Chickpeas
Serving: 1/3 of Recipe Takes 45 Minutes Ingredients: 2 tablespoons olive oil1 tablespoon ground cumin1 teaspoon garlic powder1/2 teaspoon chili powder 1 pinch sea salt1 pinch ground black pepper1 dash crushed red pepper1 (15 ounce) can chickpeas, rinsed and drainedAdd...
Mediterranean Chicken Burgers
Serves 6 Takes: 45 Minutes Ingredients: Extra Virgin Olive Oil1 Red Bell Pepper (diced and divided)1/2 cup Red Onion (diced and divided)4 cups Baby Spinach1 cup Almond Flour1 lb Extra Lean Ground Chicken1/2 cup Black Olives (chopped and divded)1/2 cup Goat Cheese...
Low Carb Flounder & Veggies Dish
Takes 20 minutes Servings: 4 Ingredients: 2 cups Cherry Tomatoes (sliced in halves)1 tbsp Apple Cider Vinegar1 cup Basil Leaves (torn, divided)1/2 cup Assorted Olives ( black, kalamata, green)Sea Salt & Black Pepper, Tony Chachere's (to taste)8 Flounder Fillet...
Grapes & Brie Appetizer
Serves 6 Takes 30 minutes 1 1/2 cups Grapes (seedless)1 tbsp Extra Virgin Olive Oil1 tbsp Thyme (fresh)10 ozs Brie Cheese (whole, round) Directions: Preheat the oven to 450ºF (232ºC).Place the grapes on one half of the baking sheet. Gently toss in oil and thyme. Roast...
Almond Butter Protein Cookies
Serves 8 Takes 20 Minutes Ingredients: 1 Banana (mashed)1/4 cup Vanilla Protein Powder1 cup Oats1 cup Almond Butter1/2 tsp Cinnamon1/4 cup Dried Unsweetened Cranberries Directions: Preheat oven to 350ºF (177ºC). Mash bananas in a bowl with a fork. Add protein powder...
Pomegranate Goat Cheese Beet Salad
Takes 50 minutes Recipe serves 4 Ingredients 2 Beet (peeled, diced)1 tbsp Avocado Oil1/4 cup Apple Cider Vinegar3 cups Mixed Greens2 Clementines (peeled, sectioned)1/4 cup Pomegranate Seeds2 tbsps Goat Cheese1/4 cup of Chopped Pecans Directions: peel and dice 2 beets....