Entries by Karen

Citrisy Shrimp Taco

INGREDIENTS 8 Wonton wrappers 3 tbsp olive oil 1 clove garlic smashed and minced 2 tbsp red onion 16 or so medium sized shrimp chopped 2 tbs fresh cilantro chopped Juice of half a lime Small tomato diced Lettuce 1 tbsp Chipotle pepper in adobo sauce minced 1/ cup non-fat plain Greek yogurt METHOD: Preheat oven […]

Mediterranean Eggplant Salad

INGREDIENTS 4 Eggplants (medium to large) 6 tomatoes on the vine (or whatever variety you like) 1 bunch of scallions 1/3 cup of orange juice (or pomegranate juice) 1 lemon 4 cloves of garlic 1 tbsp sugar 2 tbsp finely chopped fresh mint (or cilantro or basil) 6 tbsp extra virgin olive oil 1-1/2 tsp […]

Pulled Barbeque Chicken

INGREDIENTS 1 cup tomato puree (Poms is just tomatoes, no additives, no added salt) 1 small yellow onion grated directly into crock pot 2 clove garlic grated into crock pot 3 tablespoons apple cider vinegar 2 tsp stevia extract 1 tablespoon tomato paste 1 tablespoon Smokey Spanish paprika 2 1/2 tsp ground mustard 2 tablespoons […]

BUFF Buffalo Chicken

INGREDIENTS 3 boneless chicken breast halves pounded thin and cut in half 1 1/2 cups TVP (Bob’s Red Mill Textured Vegetable Protein) 1 egg 3 tbsp plus 1 tsp Frank’s Red Hot sauce or similar 2 tbsp olive oil 2 tbsp filtered water METHOD: Preheat oven to 350. Prepare one dish with the egg and 1 […]

Shaved Brussel Sprout Salad

INGREDIENTS 10 brussel sprouts (shaved with a mandoline or finely with a knife) 1 tbsp whole grain or Dijon mustard Juice of one lemon 1 squirt agave nectar or honey 2 tbsp olive oil Salt and pepper METHOD: Shave the brussel sprouts as thin as possible. Whisk the remaining ingredients together and mix with the brussel […]

Quinoa Paella

INGREDIENTS 2 chicken breasts (pounded to thin) 2 links turkey sausage 12 medium shrimp raw, de-veined and cleaned Handful of clams (optional) 3 cups cooked white quinoa 1 tbsp olive oil 1/2 yellow onion 2 cloves garlic minced 1 tsp paprika 1/2 tsp red pepper flakes (more or less to your taste) 3 cups chicken […]

Crunchy Baked Cod

INGREDIENTS 1 lb Cod or other flaky white fish 1 egg white 2 tbsp water 1 cup TVP (Bob’s Red Mill Textured Vegetable Protein) 1 tsp seafood seasoning (like Old Bay) Zest of one lemon Salt and pepper to your taste METHOD: Preheat oven to 350. In a shallow dish, whisk together the egg white and […]

Roasted Brussel Sprouts

INGREDIENTS 1 Package of Brussel Sprouts cut in half (can also use asparagus, green beans, zucchini, cauliflower, broccoli) Olive oil Salt METHOD: Preheat oven to 400. Toss cut Brussel Sprouts with olive oil and sprinkle with salt. Turn the sprouts cut side down and roast in oven for 20 minutes. Turn sprouts and roast another 15-20 […]

French Tuna Boats

INGREDIENTS 1 Can Bumble Bee Solid White Albacore Tuna White Balsamic Vinegar from Modena, Product of Italy Celery and onion to taste Fresh Ground Black Pepper METHOD: Mix all ingredients and add your own favorites……. Tuck the salad into a fresh green or red pepper or a firm leaf of lettuce and enjoy! COURSE: Lunch PREPARATION TIME: 10 […]

Cuban Chicken (Pollo Asado)

INGREDIENTS 1 whole chicken cut in half or in pieces (I removed skin) 1 tbsp olive oil 6-8 cloves of garlic minced 1 tbsp salt 1 tbsp black pepper 1/2 tsp dried chipotle powder 1 tbsp ground cumin 1 tbsp dried oregano 1 small onion minced 1/4 cup fresh orange juice 1/4 cup fresh lime […]

Pork Tenderloin Cubano

INGREDIENTS 1 lb pork tenderloin trimmed 2 tbsp whole grain mustard 1/4 cup cornichons or dill pickles chopped 1 tsp ground cumin 1 pinch chipotle powder Salt and pepper METHOD: Preheat grill to a med-high heat. Slice the length of the tenderloin but not all the way through (so that it opens like a book). Cover […]

My Kind of Bar (Peas & Thank You)

INGREDIENTS 1 cup raw almonds, coarsely chopped /n 1/2 cup raw walnuts,coarsely chopped 1/2 cup raw cashews, coarsely chopped 1/2 cup raisins 2 tablespoons chia seeds 1 tablespoon flax seeds 1/4 cup pure syrup 1/4 cup raw honey 3 tablespoons ground flax 1/2 teaspoon vanilla 1/4 teaspoon cinnamon 3/4 teaspoon salt METHOD: Preheat oven to 350 […]

Quinoa Pizza

INGREDIENTS CRUST (makes two 8 inch crusts) 1 1/2 cups (white) quinoa (soaked for at least eight hours and rinsed) Filtered water 1 tsp sea salt 2 tbls olive oil 1 clove garlic chopped 1 tsp dried oregano 1/2 tsp dried ground fennel (or what you like) TOPPINGS (for one crust) or make up what […]

Brown Rice and Chicken Soup

INGREDIENTS 1 whole boneless chicken breast (2 halves) 1 cup cooked brown rice 2 tblsp olive oil 5 cups non-fat organic chicken broth 3 celery stalks 1/2 yellow onion chopped 1 handful fresh or frozen spinach 1 tsp dried tarragon 1 tsp dried parsley salt and pepper METHOD: Preheat oven to 350. Drizzle chicken breast with […]

Orange Almond Biscotti

INGREDIENTS 2 cups Oat Flour 1 cup Splenda, Truvia, or Ideal 1 tsp Baking Powder 1 tbsp Orange Extract ¼ tsp Salt ½ tbsp Almond Extract 4 Egg Whites 4oz baby food Applesauce METHOD: Preheat oven to 350 degrees. Mix dry ingredients (oat flour, baking powder, salt) together in a large bowl. Mix wet ingredients (egg […]

Thai Spring Rolls

INGREDIENTS 20 circle rice paper wrappers 20 cooked shrimp 40 basil leaves 40 mint leaves 1 carrot sliced into shreds with vegetable peeler 2 cups torn butter lettuce (or romaine without spines of leaves) 1 skein vermicelli rice noodles cooked 1 cup bean sprouts 4 stalks green onion finely chopped pie pan of very warm […]

Turkey Meatballs in Chunky Tomato Sauce

INGREDIENTS 1/4 cup onions 1 tsp garlic 1 small eggplant 1 small zucchini 1/2 cup red pepper 2 cups canned tomatoes 1 tbsp basil 6 oz ground turkey 1 egg white 1 tsp onion 1 tsp mustard 1 tsp parsley METHOD: Detox Friendly Chop and saute all vegetables. Let simmer 15 minutes. Combine ground turkey with […]

Pumpkin Spiced Pancakes

INGREDIENTS 1-1/2 cups Oat Flour 2 tbsp Splenda, Truvia, or Ideal 1 tbsp Baking Powder 1/2 tsp Salt 2 tbsp Cinnamon 1/4 tsp Allspice 1/4 tsp Nutmeg 4 Egg Whites 1/2 cup Raw Pumpkin 1 1/2 cups unsweetened Almond Breeze METHOD: Preheat griddle to medium heat. Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and […]

Lemon Protein Bars

INGREDIENTS 1 cup oat flour 2 scoops vanilla whey protein 1/4 tsp salt 1/2 tsp baking soda 2 qt mix Crystal Light (preferably without aspartame) 4 egg whites 1/2 cup Splenda, Truvia, or Ideal 8 oz baby food applesauce 4 oz water METHOD: Preheat oven to 350 degrees. Mix oat flour, vanilla whey protein, salt, baking […]

Carrot Cake Protein Bars

INGREDIENTS 1 cup oat flour 2 scoops vanilla whey protein 1/4 tsp salt 1/2 tsp baking soda 2 qt mix Crystal Light (preferably without aspartame) 4 egg whites 1/2 cup Splenda, Truvia, or Ideal 8 oz baby food applesauce 4 oz water METHOD: Preheat oven to 350 degrees. Mix oat flour, vanilla whey protein, salt, baking […]

Vegetable Soup

INGREDIENTS 1 tsp black peppercorns 1 bay leaf 1 tsp oregano 1/4 cup parsley small zucchini 1 red pepper 1 small onion 2 mushrooms 1 celery stalk 1 tomato 4 cups vegetable broth METHOD: Detox Friendly Chop vegetables and then bring all ingredients to a boil. Reduce heat and simmer 30 minutes. Add 4 oz cooked […]

Twice Baked Sweet Potato

INGREDIENTS 2 small sweet potatoes 1 tbs ghee or unsalted butter 1 tsp fresh grated nutmeg 2 tbsp chopped pecans 2 tbsp goat’s cheese Salt and pepper METHOD: Wash and pierce sweet potatoes and bake at 375 for 35-40 mins or until soft when tested with a fork. Remove and allow to cool long enough to […]

Egg Salad

INGREDIENTS 3 hard boiled eggs 1/4 cup celery 1 tbls onion flakes 1 tsp mustard of your choice 1 tbls parsley 1 slice cooked turkey bacon METHOD: Chop and mix all ingredients COURSE: Lunch PREPARATION TIME: 10 Minutes COOKING TIME: 10 Minutes  

Spicy Salmon Burger

INGREDIENTS 1 tsp wasabi powder 1 tsp water 1/2 tsp spicy mustard 4 oz minced salmon 1 egg white beaten dash low soy sauce 1 tsp sesame seeds METHOD: In a bowl mix water with wasabi powder, whisk Blend the remaining ingredients Mold into a burger and grill COURSE: Dinner PREPARATION TIME: 10 Minutes COOKING TIME: 10 Minutes  

Cobb Salad

INGREDIENTS 2 cups salad 2 spears steamed asparagus 1/2 cup chopped tomato 1 hard boiled egg, chopped 1 strip turkey bacon 4 ounces tuna, chicken or turkey balsamic vinegar METHOD: Arrange all ingredients in a salad bowl Top with tuna, chicken or turkey. Drizzle with vinegar COURSE: Lunch PREPARATION TIME: 5 Minutes COOKING TIME: 10 Minutes  

Spicy Salsa

INGREDIENTS 1/4 cup mint 1/4 tsp jalapeno peppers 1/2 tsp lime juice 1/4 cup cilantro METHOD: Combine all chopped ingredients in a bowl and mix well. Chill or serve at room temperature. COURSE: Side PREPARATION TIME: 10 Minutes COOKING TIME: None  

Olive Salsa

INGREDIENTS 1/4 cup parsley 1 tsp olives 1/4 cup roasted red pepper 1 tbsp white beans 1 dash hot sauce Black pepper METHOD: Combine all chopped ingredients in a bowl and mix well. Chill or serve at room temperature. COURSE: Side PREPARATION TIME: 10 Minutes COOKING TIME: None  

Swordfish in Wine

INGREDIENTS 1 tbsp butter 1 piece of swordfish 1/2 cup of white wine 2 tbsp lemon juice 1 tsp capers METHOD:  Melt butter in skillet over medium-low heat. Add the swordfish, and the remainder of the ingredients to the pan. It is best to use a small enough pan so that the liquid is coming […]

Pepper Pesto Chicken

INGREDIENTS 6 ounces boneless skinless chicken breast Red Pepper Pesto 1 teaspoon parsley 1 teaspoon basil METHOD: Slit chicken breast and fill with pesto and herbs. Bake in oven 20-30 min at 350 degrees. Red Pepper Pesto recipe on site COURSE: Dinner PREPARATION TIME: 10 Minutes COOKING TIME: 30 Minutes  

Red and Green Pepper Frittata

INGREDIENTS 1/4 cup red and green peppers 1 tsp basil 3 egg whites 1 tbsp water white pepper to taste METHOD: Whisk eggs and water, add chopped peppers and pour into an oven proof dish, bake in oven at 350 degrees for 15 minutes, until center is firm. COURSE: Breakfast PREPARATION TIME: 10 Minutes COOKING TIME: 15 Minutes  

Tomato Soup

INGREDIENTS 2 scallions 1 tbsl dill 2 cups chicken broth 6 tomatoes 1 tsp thyme 1 onion flakes METHOD: Chop and combine all ingredients Bring ingredients to a boil then simmer over low heat for 30 minutes and serve chunky or puree in blender. COURSE: Lunch PREPARATION TIME: 10 Minutes COOKING TIME: 30 Minutes  

Orange and Herb Chicken

INGREDIENTS 1/3 cup orange juice 1/3 cup lime juice 1 tbsp minced orange peel 1 tbsp vinegar 1 tbsp tarragon 6 oz chicken breast METHOD: Blend all ingredients and marinate chicken 1 hour, cover and bake 25 minutes at 350 degrees until done. COURSE: Dinner PREPARATION TIME: 60 Minutes COOKING TIME: 25 Minutes  

Baked Halibut

INGREDIENTS 6 oz halibut steak 1 tsp mustard 1 tsp thyme 1 tbsp oregano 1 tsp rosemary 1/2 tsp black pepper 1 tsp water METHOD: Mix ingredients into a thick mixture. Coat Halibut and bake 15-20 minutes. COURSE: Dinner PREPARATION TIME: 10 Minutes COOKING TIME: 20 Minutes  


INGREDIENTS 2 cups cabbage 1/4 cup onion 1 tsp caraway seeds 1 cup red and yellow peppers 1 tsp soy sauce 1 tsp sesame seeds 2 tsp ginger 1 tbsp rice wine vinegar METHOD: Shred and combine all ingredients in a bowl and mix well. Refrigerate to meld flavor. COURSE: Side PREPARATION TIME: 15 Minutes COOKING TIME: None  

Sesame Chicken Strips

INGREDIENTS 4 oz chicken breast 1/4 cup soy sauce 1/4 tsp mustard 1 tbsp turmeric 1 tbsp sesame seeds METHOD: Combine ingredients and marinate chicken (cut into strips) for 20 minutes. Coat chicken with sesame seeds and bake in oven at 350 degrees for 20 minutes. COURSE: Dinner PREPARATION TIME: 15 Minutes COOKING TIME: 20 Minutes  

Jerk Chicken

INGREDIENTS Jamaican Jerk Seasoning 1/4 cup vinegar small jalapeno pepper 1 onion 6 oz. chicken breast METHOD: Combine all ingredients and marinate chicken for 1 hour. Bake or grill chicken 20-25 minutes, until done. COURSE: Dinner PREPARATION TIME: 10 Minutes COOKING TIME: 20 Minutes  

Chicken Salad

INGREDIENTS 4 oz chicken breast cooked 1 stalk celery onion to taste 1 tsp parsley 1 tbsp almonds 2 tsp mustard 2 tbsp chicken stock dash of hot pepper sauce METHOD: Combine all ingredients and mix well. Serve chilled. COURSE: Lunch PREPARATION TIME: 15 Minutes COOKING TIME: None  

Chicken Kabob

INGREDIENTS 1/2 tsp ground cumin 1/2 tsp paprika 1/4 tsp coriander black pepper 6 oz chicken breast 1 small zucchini 1 small onion 1 red pepper METHOD: Rub chicken with blended spices. Cut chicken and vegetables into chunks. Skewer and grill or broil. COURSE: Dinner PREPARATION TIME: 15 Minutes COOKING TIME: 15 Minutes  

Almond Chicken

INGREDIENTS 1 egg white 2 tbsp water 1/4 cup almond powder 6 oz chicken breast, slice in half METHOD: Whisk together egg white and water. Dip the chicken breast into the egg white mixture and coat with almond powder. Saute chicken 3-4 minutes each side until cooked through. COURSE: Dinner PREPARATION TIME: 10 Minutes COOKING TIME: 10 Minutes  

Vegetable Frittata

INGREDIENTS 3 egg whites 1 tbsp water 1/2 cup spinach 12 cup cooked broccoli METHOD: Whisk together egg whites and water. Pour into baking dish and arrange spinach and broccoli evenly over the eggs. Bake for 20 minutes or until the center is firm. Try them in muffin tins for variety, adjust baking time. COURSE: Breakfast PREPARATION […]

Chicken Wrap

INGREDIENTS 1/2 zucchini sliced and grilled 6 oz cooked chicken breast, sliced thin 1/2 tomato 1 tsp oregano 1 tsp basil METHOD: Top chicken with zucchini, tomato, and spices. Roll chicken and wrap in foil to bake 25 minutes in oven set at 350 degrees. COURSE: Lunch PREPARATION TIME: 10 Minutes COOKING TIME: 25 Minutes  

Chicken Stir Fry

INGREDIENTS 6 oz chicken breast cut into strips 1/2 cup cauliflower 1/4 cup onion 1/4 cup tomato 1 tsp rosemary 1 tsp thyme METHOD: Saute chicken on the stove top. Add vegetables and spices and cook through, approximately 15 minutes COURSE: Dinner PREPARATION TIME: 10 Minutes COOKING TIME: 20 Minutes  

Salmon Cake

INGREDIENTS 1 egg white 1 tbsp water 1 tsp chives 1 tsp vinegar 4 oz ground salmon 1 tsp Worcestershire sauce METHOD: Beat egg whites until thick. Combine remaining ingredients and add eggs. Mix well then form a patty. Sear on stove top and cook through. COURSE: Dinner PREPARATION TIME: 10 Minutes COOKING TIME: 10 Minutes  

Spinach Smoothie

INGREDIENTS 1 banana 2 cups of water(filtered) 1 cup Spinach (raw) 1 tbs flaxseed 1 cup fresh or frozen blueberries METHOD: Blend all ingredients together and drink! Add ice if desired. COURSE: Breakfast PREPARATION TIME: 5 Minutes COOKING TIME: None  

Frozen Banana Ice Cream

INGREDIENTS 2-3 bananas 1 tbs smooth peanut butter(organic) or 1 tbs Tahini 1 tbs organic honey or agave METHOD: Cut bananas into 1 inch chunks and place on cookie sheet and freeze (not to a solid though or they will be too hard for the food processor) Place in the food processor and pulse until an […]

Cranberry Cabbage Salad

INGREDIENTS 4 tsp finely chopped walnuts 1/4 tsp celery seed 2 tbsp nonfat greek style yogurt 1 tsp honey or agave Juice of 1/2 lemon 1 tbsp organic apple cider vinegar 2 cups finely shredded red cabbage 1/2 green apple finely chopped(optional) 2 tbsp dried cranberries METHOD: Heat a pan over medium heat and add the […]

Black Bean Salad

INGREDIENTS 1 Can black beans rinsed 1 can or 1 cup frozen corn 1/2 red bell pepper chopped 1/2 green bell pepper chopped 1/4 cup red onion chopped 1 tbsp cilantro chopped 1 jalapeno seeded and minced 3 tbsp sherry vinegar 1 -2 tbsp agave or honey Juice of 1/2 lime Pinch of cumin Salt […]

Curried Chicken Salad

INGREDIENTS 1 roasted chicken, meat shredded (I just pull it apart, I think it tasted better than cubed) 1/2 cup chopped celery 1 cup chopped walnuts 1 cup red grapes halved Dressing 1 cup greek style yogurt 2 tbsp lemon juice 2-3 tsp of curry powder( or more to your taste) 1 tbsp mango chutney […]

Tuscan Bean Soup

INGREDIENTS 2 chicken breast cooked and shredded 4 cups low salt chicken(or veg)stock 1 can Cannellini Beans rinsed 2 carrots diced 2 stalks celery diced 1 cup baby spinach rough chop 1 tbs fresh parsley chopped 1 tbsp fresh rosemary chopped 1 clove garlic smashed 1 parmesan cheese rind METHOD: Heat chicken stock over medium-high heat. […]

Salmon Ginger Cakes

INGREDIENTS 1 lb salmon fillet, cut into 1/4 inch dice 1/2 red bell pepper 1/4 cup scallions chopped 1/4 cup fresh cilantro 1/2 tbsp grated fresh ginger(tip: Keep ginger root in a ziplock bag in the freezer so you always have some on hand) 1/3 cup whole wheat bread crumbs 1 egg slightly beaten 1tbs […]

Spicy Shrimp Burgers

INGREDIENTS 1 pound raw peeled and de-veined shrimp 1 celery stalk coarsely chopped 1/2 small onion coarse chop 1/2 green bell pepper coarse chop 1 clove garlic Handful of parsley 1 tbs Old Bay seasoning Pinch of cayenne pepper or dash of Tabasco(or what have you) Zest of one lemon METHOD: Add shrimp and pulse until […]

Chicken Burgers

INGREDIENTS 1 lb ground chicken Half red onion grated 1 medium carrot grated 2 tbs ginger root grated 1 tbsp low sodium soy sauce 3 tbsp Hoisin sauce ¼ cup dry bread crumbs(whole wheat or can use fresh) METHOD: Place the chicken in a large bowl and grate the onion, carrot and ginger straight into the […]

Tuna Burgers

INGREDIENTS 1 lb tuna steak chilled 1 strip of bacon minced (can substitute turkey bacon) 1/4 cup lemonzest wetrub (to follow) Salt and pepper Lemonzest Wetrub Zest of 1 lemon 1/4 cup fresh ginger grated 1 clove garlic 1 medium jalapeno 2 tbs veg oil 2 tablespoons of cilantro METHOD: Mince tuna into tiny cubes. Mix […]

Mustard Crusted Halibut

INGREDIENTS 6 oz center cut halibut steak 1 tsp whole grain mustard 1 tsp chopped fresh thyme 1 tbsp chopped fresh oregano 1 tsp chopped fresh rosemary 1/2 tsp freshly ground black 1 tsp water METHOD: Combine all ingredients aside from the Halibut and mix well, should be a paste like mixture. Place halibut in ovenproof […]

White Fish Tacos

INGREDIENTS 1 pound of white fish 1 juice of lime Olive oil Cilantro fresh or dried 1 Chipotle pepper in adobo sauce finely chopped ½ cup Non-fat greek style yogurt Toppings: Limes sectioned Black beans Cabbage shredded “Food for Life” sprouted grain tortillas, warmed in oven or toasted over a gas stove flame.(yummy!) METHOD: Cover the […]


INGREDIENTS 6 eggs water 3 tbsp onion chopped 2 tbsp parsley chopped 3 tbsp carrot chopped 1 tbsp olive or safflower oil 1 small red potato boiled cut into slices so that you have little circles METHOD: Heat oven to 350. In an oven proof saute pan, cook the onion and carrot in the oil over […]

Skinny Margarita

INGREDIENTS -3 oz. light limeade (made with limes, water, and a sugar substitute) -Lime juice (one lime) -2 oz. tequila -1.5 oz. triple sec -Ice METHOD: The enemy in the Margarita is the Margarita mix. There are “light” versions out there, but they are just not great. Here is another option that will cut your calories […]

Skinny Cosmopolitan

INGREDIENTS 3 oz. light cranberry juice drink -1 oz. raspberry vodka -Squeeze of lime -Lime twist, as garnish METHOD: The sneaky ingredient here is regular cranberry juice, which is sugar with cranberry flavoring. This light version uses only one type of alcohol, which drastically cuts your calorie count. Shake together with ice. Strain ice cubes and […]

Skinny Strawberry Daquiri

INGREDIENTS -1/2 cup sliced strawberries -1 Tbsp. lime juice -1.5 oz. light rum -Sweetener to taste (depends on how sweet the strawberries are) -Ice METHOD: Nothing says “Weekend” like a drink that a little umbrella will stand up in. But with all fun drinks, sugar is the culprit. Try this version. Throw it all in a […]

Skinny Pina Colada

INGREDIENTS -7 oz. canned chunk pineapple, including juice -2 packets artificial sweetener -1 tsp. imitation coconut extract -1 cup skim milk -1 cup ice cubes METHOD: Done correctly, it can bring back the taste of summer. This recipe uses actual fruit and skim milk to replace the sugar and cream. Blend well, sip and savor! Calories […]

Carrot Latkes

INGREDIENTS 4 cups shredded carrots 1 cup chopped scallions 1 egg plus 1 egg white, beaten 1/2 cup flour /n 1/2 cup raisins or dried cranberries(optional of course) 2 tsp freshly grated nutmeg 1-1/2 tsp sea salt 3/4 tsp black pepper and 3/4 tsp ground cardamom 4 tsp safflower oil divided Sour cream or non-fat […]

Chicken Florentine

INGREDIENTS 3 boneless skinless chicken breast pounded thin 1 package of fresh baby spinach 1 clove garlic smashed 2-3 tbs Olive oil Salt and pepper 1/4 cup fresh grated parmesan 1/2 cup white wine METHOD:  Place 1 tbs oil in a large pot and add garlic. Cook a minute or two and add the spinach. […]

White Bean Chocolate Cake

INGREDIENTS 100g dark chocolate 200g canned beans (We chose white beans) 2 eggs 1/4-1/2 tsp baking powder (depending on how spongy you want the cake) METHOD: Preheat oven to 175C In blender combine beans and eggs, (add eggs gradually), and mix completely. You should have no traces of beans in the mixture. If there are bits […]

Cioppino~Fish Stew

INGREDIENTS 3 tbsp olive oil 1 small onion chopped 2 tsp salt 6 stalks of asparagus chopped into bite sized pieces 4 clove of garlic finely chopped 1/2 tsp red pepper flakes 2 tbsp tomato paste 1 15 oz can of low salt chopped tomatoes or 3 large fresh tomatoes chopped 5 cups of fish […]

Wasabi Salmon Burger

INGREDIENTS 1 tsp wasabi powder 1 tsp water 1/2 tsp Dijon mustard 4 ounces salmon fillet, cut in cubes 1 egg white beaten 1/2 tbsp low sodium soy sauce 1 tsp black sesame seeds METHOD: n a bowl mix water with wasabi powder and whisk until blended. Add Dijon, salmon, egg white, and sesame seeds. Stir […]

Tomato, Red Pepper and Basil Sauce

INGREDIENTS 16 oz can of whole tomatoes or fresh tomatoes in season 1 large red pepper, chopped 1 large sweet onion, chopped 1 large bunch fresh basil, chopped 1/4 cup olive oil salt and pepper to taste METHOD: Saute onion and pepper in olive oil. Add tomatoes and basil. Simmer for 30-45 minutes stirring often. Add […]

Kate’s Chicken Chop Suey

INGREDIENTS 2 cups shredded cooked chicken 1/2-1 whole head of green cabbage shredded 2 stalks celery, sliced thin 1 cup shitake mushrooms chopped 1 can water chestnuts 1 cup bean sprouts 2 scallions 6 wonton wrappers (optional) 3 cloves of garlic 1 cup chicken broth 1 tablespoon rice wine or cooking sherry 1-2 tbsp sesame […]

Asparagus with Parmigiano Reggiano

INGREDIENTS 1 bunch asparagus, stems snapped where they naturally want to break 3 tablespoons extra-virgin olive oil 3 tablespoons red wine vinegar 2 tablespoons grated Parmigiano-Reggiano Kosher salt 1 hard boiled egg, white and yellow separated and crumbled METHOD: Bring a large pot of well salted water to a boil. Set up a bowl of well […]

Quinoa Salad

INGREDIENTS 1 cup quinoa rinsed (Kate suggests the red kind) 2 cups organic chicken or vegetable broth (can use water also) 1 cucumber diced 2 scallions 1/4 cup flat leaf parsley chopped 3 tbsp. chopped nuts (pine-nuts, walnuts, whatever you have) Balsamic vinegar Olive or safflower oil Feta cheese (optional) METHOD: Cook the quinoa in the […]

Strawberry Poppers

INGREDIENTS 8 oz low fat ( or no fat) cream cheese 1/4 chopped pistachios or any nuts will do 1 tbsp fresh rosemary 1 tbsp honey Salt and pepper 30 strawberries, hulled /n METHOD: Whip the cream cheese, nuts, rosemary and honey together on medium speed until smooth. Season with salt and pepper. Fill a piping […]

Protein Cappuccino

INGREDIENTS Cup of strongly brewed coffee Scoop of protein powder Stevia if desired METHOD: Froth up your favorite coffee or espresso with vanilla protein powder. Prepare your coffee and then chill. Add protein powder and stevia; whip it up in a blender and serve warm or chilled. Substitute chocolate protein powder for Mochaccino……. Sprinkle with cinnamon……… […]

Grilling Marinade

INGREDIENTS 2 tbsp Dijon mustard 3 tbsp low sodium soy sauce 6 tbsp extra virgin olive oil 1 clove garlic minced METHOD: Whisk all ingredients together in a bowl. Put half of the mixture over fish or chicken and let sit for 10 minutes. Grill the fish/chicken and then place the other half over and allow […]

Shrimp Tacos

INGREDIENTS 1 tbsp olive oil 2 tbsp onion chopped 20 shrimp, cleaned deveined and chopped into bite size pieces ½ cup shelled edamame 2 chipotle peppers in adobo sauce chopped (or less depending on how hot you like it) 6 romaine lettuce leaves Non fat Greek style yogurt METHOD: Heat olive oil over medium –low heat […]

Stephanie’s Protein Pancakes

INGREDIENTS 1/2 c fat free cottage cheese 1/2 c egg whites 1/2 c old fashioned oats pinch of baking soda pinch of baking powder vanilla Optional: cinnamon, fibre powder, flax seed, cocoa, blueberries, nut butter…. METHOD: Blend well and pour onto hot, non-stick skillet Just cook them like regular pancakes. Top with your favorites.. COURSE: Breakfast PREPARATION […]

Chick Pea Salad

INGREDIENTS 1 can chick peas rinsed Handful of spinach chopped 2 tbsp red onion chopped 2 tbsp parsley chopped (substitute any herb you have) 1 tbsp agave nectar 1 tbsp olive oil 2 tbsp white wine or champagne vinegar Salt and pepper to taste METHOD: Simply add all ingredients to a bowl and mix well to […]

Black Beans and Quinoa

INGREDIENTS 1 tbsp olive oil 3 tbsp red onion chopped 1 clove of garlic chopped 1 can of black beans rinsed 1 cup of cooked quinoa 2 tbsp fresh cilantro chopped 2 tbsp fontina cheese shredded Salt and pepper METHOD: Heat olive oil in pan and saute the onion and garlic until it softens. Add the […]

Stuffed Cabbage

INGREDIENTS 10-12 large cabbage leaves ½ small onion diced 1 clove of garlic chopped 1 tbs olive oil 1 pound ground turkey 1 cup hulled barley (soaked at least 5 hours) 2 cups marinara sauce 2 tbs fresh basil chopped METHOD: Bring a large pot of water to boil. Drop in the cabbage leaves and blanche […]

Barley Mushroom Risotto

INGREDIENTS 1 cup hulled barley (soak in water at least 5 hours) 3 cups chicken or vegetable broth (heated) ¼ cup white wine (optional) 2 tbs olive oil ¼ cup chopped onion 1 small clove of garlic 2 cups chopped mushrooms 2 sprigs of fresh thyme or rosemary METHOD: Drain the barley and allow to dry […]

Quiche with Quinoa Crust

INGREDIENTS CRUST: 1 cup or quinoa (pulse to a flour consistency in a blender or food processor, yields one cup) 1/4 cup of butter (or ghee) 1/2 tsp of baking powder 1 tbsp of water QUICHE FILLING: 4 eggs 1 cup coconut (or soy) milk 3 tbsp chopped chives (or onion) 1/2 cup of swiss […]

Kate’s Healthy Fried Chicken

INGREDIENTS MARINADE: 2 cups Greek nonfat yogurt 1/2 cup filtered water 3 tbs white vinegar 1/2-1 tsp cayenne pepper 1 tbsp Worcestershire sauce Salt and pepper 2 large chicken breast, skin off, bone in. cut each into three pieces COATING: 2 cups of red quinoa pulsed in blender to a make more like flour consistency […]

Cilantro Lime Burgers

INGREDIENTS 1 lb ground chicken 2 tbs grated onion 1 small clove of garlic grated 3 tbs lime juice 1 small jalapeno minced (seeds and core removed) 1/2 cup fresh cilantro chopped 1 tbsp fresh parsley chopped Pinch of cumin METHOD: Heat oven to 350. Grate onion and garlic directly into bowl. Add the remainder of […]

Ribollita ~Tuscan Peasant Soup

INGREDIENTS 1/4 cup olive oil 1 small onion diced 2 cloves of garlic chopped 1 large carrot diced 2 stalks of celery diced 1 small head of kale chopped into small ribbons 1 small head of red cabbage chopped 2 potatoes diced 4 cups cooked cannellini beans 4-5 cups of water 1 cup of tomato […]

Kate’s Summer Tomato Tart

INGREDIENTS With Quinoa Crust 4 tbsp butter or ghee 1 cup of Quinoa 1/2 tsp baking powder 1 tbsp water 2 cups sliced tomatoes (I used heirloom cherry tomatoes cut in half) 1 egg 1-2 tbs water METHOD: Preheat oven to 350. Pulse quinoa to a flour-like consistency. Melt butter in pan and add quinoa, baking […]

Roasted Tomato Sauce

INGREDIENTS 6-10 cloves of garlic, peeled 1 onion sliced 1-2 tbsp dried oregano 2 tbsp olive oil Salt and pepper 5-6 fresh basil leaves METHOD: Preheat oven to 350. Cut tomatoes in half and place on cookie sheet, cut side down. Add the sliced onion, garlic, oregano, salt and pepper . Roast for 40 mins. Remove […]