Featured Recipes


Spring Pasta Salad

•¼ cup extra virgin olive oil
•1/3 cup minced shallot
•1 minced garlic clove
•2 tablespoons fresh lemon juice and zest of 1 lemon
•Salt and pepper to taste (or Mrs. Dash's no salt seasoning)
•1 cup cooked pasta (small tube, orzo or bow tie)
•1 cup of your favorite fresh herbs, chopped
(I use basil, oregano and Italian parsley)
•½ cup fresh shelled sweet peas, blanched
•½ cup ricotta, freshly grated
•3 sliced radishes

Stir together olive oil, shallot, garlic, lemon juice and zest, season with salt and pepper and set aside. Cook pasta until al dente in a large pot; Drain; Transfer pasta to a medium size bowl; Stir in the olive oil mixture and let cool slightly; Stir in the herbs, peas and cheese; Season with salt and pepper to taste.

Great served as a side dish or you can add your favorite protein! I like leftover grilled salmon or shrimp.




Low Sodium Chinese Chicken Salad

One 16-oz. package (about 5 1/2 cups) broccoli cole slaw
One 8-oz. can (about 1 cup) sliced water chestnuts, drained (or chopped walnuts)
1 cup mandarin orange segments packed in juice, drained and chopped
1 cup chopped scallions
12 oz. cooked and chopped skinless chicken breast
3/4 cup low sodium, low-fat sesame ginger dressing (I used organic kind or can also use red wine vinegar and olive oil)


In a large bowl, mix slaw, water chestnuts, orange segments, scallions, and chicken.
Top with dressing and toss to coat. Enjoy!

Makes 5 servings


Grilled Chicken Salad with Taragon

Serves 2
2 skinless boneless chicken breasts seasoned and grilled, cut into cubes
4 cups spring salad mix
1/2 cup chopped crimini mushrooms
1/2 cup fresh halved sugar snap peas
1/3 cup feta cheese
1/4 cup toasted pine nuts
1/4 cup freshly chopped tarragon
Place lettuce in a large bowl, add all above ingredients, dress the salad, toss and serve!

Salad Dressing:
1/4 cup olive oil
1 tablespoon Dijon mustard
1 garlic clove, minced
1/3 cup white balsamic vinegar
1 teaspoon fresh minced ginger
Zest of 1 lemon

Place above ingredients in a jar, shake until well combined.



Spring and Summer Squash with Shrimp

Meet Quinoa:
Quinoa (pronounced keen-wah) - is a delicious addition to the diet. It is not technically a cereal grain like wheat or oats, but has been cultivated and eaten as a cereal for thousands of years by South Americans. Quinoa is the tiny seed of the Chenopodium Quinoa, a leafy plant that is a distant relative of spinach and beets.

Studies show that people who eat at least three servings of whole grains a day have a lower risk of heart disease, diabetes, and cancer. They also seem to maintain a healthy weight more easily. If you’d like to try something different from whole wheat pasta, oats, and brown rice, consider this protein-rich quinoa. Because this grain is so mild-flavored and versatile, you'll find lots of easy quinoa recipes that will suit your taste and here is one to start you off to enjoy!


1 lb peeled fresh shrimp
1 red bell pepper, seeded and diced
1 medium size yellow summer squash sliced and cubed
3 garlic cloves, peeled & minced
1 shallot, diced
1 lemon, zest for garnish and juiced
2 tablespoons olive oil
2 tablespoons each fresh basil, thyme and parsley for garnish
1 cup cooked quinoa

Heat a frying pan to medium heat. Add olive oil and saute garlic with shallot for 1-2 minutes. Add red bell pepper and summer squash, cook for about 5 minutes. Add shrimp, lemon juice and zest of the lemon. Season with salt and pepper and cook until shrimp turns pink about 3- 5 minutes depending on size.

Remove from heat, add quinoa to a platter and top with shrimp and squash. Garnish with fresh herbs






1 large sweet potato, oven baked and peeled
½ cup chocolate whey protein powder
2 tablespoons coconut flour
½ cup shredded unsweetened flaked coconut (Bob’s Red Mill)
½ cup chunky peanut butter
2 eggs
  • Preheat oven to 350
  • Blend all ingredients together and place in a small brownie pan sprayed with olive or coconut oil.
  • Bake for 30-35 minutes, or until knife inserted into the middle comes out clean.
  • Cool brownies and cut into squares!  
It is a great snack or after workout treat!  Also great as a dessert with fresh raspberries!




Chicken Asparagus Phyllo Rolls

8 sheets of phyllo dough 
1 bunch of asparagus
1 red pepper
1 cooked, shredded chicken breast
1 tsp sesame oil
1 tbsp canola oil
1 tsp salt

options (there are always options): sesame seeds, diced eggplant, diced zucchini, sun dried tomatoes, chopped summer squash.

Place water in pan and boil. Add asparagus and cook until bright green (around 3-5 mins). Drain and set aside. Combine pepper, shredded chicken, sesame oil and salt (or Mrs. Dash no salt seasoning) in a pan and saute until pepper is starting to soften. Remove from heat and let cool. On a clean surface, lay out 2 sheets of phyllo. Brush with canola oil. Spoon chicken/pepper mixture onto long side of phyllo dough. Add 3-4 stalks of cooked asparagus and roll dough. Place on sprayed baking sheet. Repeat with remaining dough and mixture. Bake in 350 degree oven for 25 minutes. Cut each roll into four mini spring rolls. Serve with plum sauce or plain Greek yogurt dip (a Team Fit classic sauce). Makes 16 spring rolls.





BBQ Shrimp Tacos

1 pound raw shrimp, peeled and cleaned
8 fresh corn tortillas
1 red bell pepper
2 cups of cabbage, shredded
½ avocado
Salt & pepper to taste
1 lime
Olive oil spray

Heat BBQ on medium high
Salt & Pepper shrimp and barbecue until just cooked through (about 3-5 minutes)
Spray tortillas with olive oil and grill for 1 minute turning once

Pico de Gallo
2 cups of seeded diced roma tomatoes
½ cup chopped sweet onion
½ cup chopped fresh cilantro

Juice of 1 lime Mix tomatoes, onion, cilantro and squeeze lime juice over

Sour Cream Topping
2/3 cup light sour cream (or better choice...plain Greek yogurt)
Juice of 1 lemon
1 teaspoon cayenne pepper

Mix the sour cream with juice of 1 lemon, add cayenne pepper and mix well

Now build your taco:
1 tortilla
Cabbage
4 shrimp
Red pepper
Avocado
Pico de gallo and sour cream

Serve with black beans!!!






Game Day Philly Cheese Sandwiches {Re-mix} 

INGREDIENTS
4 whole wheat hoagie rolls
1 pound chicken breasts
1 yellow onion, sliced
2 bell peppers, sliced
2 banana peppers, sliced
1 T white wine vinegar
1/4 t black pepper
2 slices provolone cheese, cut in half

Preheat grill on high. Place the chicken between two sheets of plastic wrap and flatten slightly with a rolling pin or meat mallet. Remove the meat from plastic. Grill meat until internal temperature reaches 165 degrees, about 10 minutes. Remove from heat and set aside for 5 minutes. Chop meat into 1/2 inch cubes.

While the meat is cooking, heat a large saute pan. Coat with nonstick cooking spray. When the pan is hot, add the onions. Saute on medium-high for 5 minutes, until onions become tender. Add the peppers and cook for 10 more minutes. Add the vinegar to saute pan, stir to scrape up any residue on the bottom of the pan, and remove from heat.

Divide the meat and peppers between the two buns. Top each with 2 half slices of cheese. Wrap sandwiches in foil and return to the grill for 2 minutes to melt the cheese.




Why Whey? Isolated from cow's milk, whey protein powder is a complete protein source that has been shown to help preserve lean muscle tissue while promoting fat loss, largely due to its exceptionally high amount of the essential amino acid called leucine. Research shows that whey protein can help you torch unwanted fat without sacrificing coveted muscle.


Almond Butter Whey Cookies



Preheat oven 350 degrees

1/2 cup oats
1tbsp almond butter
1 scoop of chocolate whey protein powder
1 egg white
2 packets of stevia to taste
1/2 tsp baking powder
1/8 cup carob chips
2 T unsweeteded almond milk or silk milk
Optional Ingredients: dash of cinnamon

1. Line a cookie sheet with parchment paper
2. Combine all ingredients in mixing bowl using your hands.
3. Shape the dough into golf ball sized balls. Place on cookie sheet and bake for about 10 min.
4. Serve and enjoy!





Sausage and Squash

Serves 4
1 lb Italian chicken sausage, sliced in 2 inch chunks on a diagonal
1 cup butternut squash, cubed (Trader Joes has it already cut up)
1 cup sliced brussel sprouts
½ cup fresh chopped herbs (basil, parsley, tarragon, oregano or your favorites)
2 tablespoons olive oil
2 chopped garlic cloves
1 diced shallot
Zest from 1 lemon for garnish
¼ cup grated Asiago cheese for garnish
Salt and pepper to taste

In a large sauté pan heated to medium add sausage and cook until done.  Remove sausage and drain on paper towel, set aside.  Add olive oil to heated pan and add shallots, garlic, brussel sprouts, squash and season with salt and pepper.  Cook through about 10-15 minutes and add in sausage and herbs.  Toss to coat and add in cheese, place in a bowl and garnish with extra herbs and lemon zest.





Sweet Bread (made with baby food)

1 c. Gerber butternut squash baby food
1/2 t. baking soda
3/4 t. baking powder
1 c. flour
1 t. real vanilla extract
1/4 t. salt
2 egg whites
1 T. nondairy butter (or reg)
1/2 honey OR 1 c. RAW sugar OR 1 c. other granulated natural sweetener
1/4 c. mini semisweet chocolate chips OR dried blueberries OR chopped nuts
1/4 c. wheat germ

Preheat over to 350 degrees; combine all ingredients in a bowl and mix well by hand; cut a piece of parchment paper to fit the bottom of the loaf pan; put it in the bottom of the pan and spray it with cooking spray; pour batter and cover it loosely with foil; bake for 30 mins.; remove foil and bake for additional 20 mins or until a toothpick inserted in the middle comes out almost clean; cool completely, slice, serve and smile!

This bread is so moist! It has to do with sealing in the moisture from using parchment paper!





Pineapple, Onion, Bacon Pizza!

When you are craving pizza, but don't want all the guilt!

INGREDIENTS
Crust:
1 premade pizza crust (whole wheat.gluten free)

Toppings:
4 slices center-cut bacon
3/4 cup (6 ounces) shredded part-skim mozzarella
1/4 cup diced red onion
1 cup pineapple chunks (fresh or canned, drained)

Sauce:
4 Roma tomatoes, peeled, seeded and cored
1/2 tsp Italian seasoning (Mrs. Dash's no salt)
1/2 tsp basil
1/2 tsp fennel seed
1/2 tsp salt
1/2 tsp red pepper flakes
1/2 Tbsp extra virgin olive oil
1/4 t minced garlic
1 t brown sugar (unpacked)

DIRECTIONS
Set a large frying pan over medium heat, spritz with nonstick cooking spray and add bacon. Cook bacon for eight minutes, flipping every two minutes to keep it from curling up. Place bacon on paper towels to drain. The bacon should still be flexible and soft; it will crisp up on the pizza. Tear into small pieces.

Place tomatoes in a blender along with all the spices, salt, sugar and oil. Blend till smooth and pour into pot. Cook on medium high for 30 minutes or until reduced by half.

While the tomato sauce is cooking, dice the onions and drain the pineapple.

Roll out the dough into your desired shape and thickness. Place on a baking sheet lined with aluminum foil and sprayed with cooking spray. Preheat the oven to 425

Place 1/2 cup of sauce on pizza. Sprinkle on 1/2 cup of cheese, 1 cup of pineapple and bacon pieces. Sprinkle on remaining 1/4 cup of cheese.

Bake in oven for 14 minutes on middle rack. If you prefer a browner pizza, broil pizza for an additional couple of minutes, watching to ensure it doesn't burn. Once it looks good and brown remove and let sit for 10 minutes to let the cheese firm up a little. Slice into eight pieces.

Number of Servings: 8

Nutritional Info
Amount Per Serving:
Calories: 183.2
Total Fat: 5g
Total Carbs: 28.3g
Dietary Fiber: 0.9mg
Protein: 7.6g

    Peach Crumble


    Serves 8
    Ingredients
    8 ripe peaches, peeled, pitted and sliced
    Juice from 1 lemon
    1/3 teaspoon ground cinnamon
    1/4 teaspoon ground nutmeg
    1/2 cup whole-wheat (whole-meal) flour
    1/4 cup packed dark brown sugar
    2 tablespoons trans-free margarine, cut into thin slices
    1/4 cup quick cooking oats

    Directions
    Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray.
    Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg.
    In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches.
    Bake until peaches are soft and the topping is browned, about 30 minutes. Cut into 8 even slices and serve warm.







Crust-less Spinach, Onion and Feta Quiche

    1 medium onion, diced
    6-oz fresh baby spinach
    2 large eggs
    1/2 cup egg beaters (liquid substitute)
    1/2 cup whole wheat flour
    1/2 tsp baking powder
    1/4 tsp salt
    pinch cayenne pepper
    1 1/3 cups non fat milk
    1/2 cup feta cheese

Preheat oven to 400F.

Lightly grease a 10-inch pie plate
In a medium frying pan, cook diced onion with a bit of veg. oil (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes
In a large mixing bowl, whisk together eggs, flour, baking powder and salt. Whisk in milk, then stir in spinach-onion mixture.
Pour quiche base into prepared pan. Top with feta cheese.
Bake for 25 minutes, or until center is set and the outside edge is golden brown.
Let set for 5 minutes, then slice and serve.







E-Z & Delicious Cranberry Glaze 
(for top of turkey breast)


1 12 ounce bag fresh cranberries 
1 c water 
½ c orange juice 
½ c honey 
2 t orange zest

Combine cranberries and orange zest in food processor. Using on/off turns, coarsely chop cranberries. Transfer mixture to heavy medium saucepan. Add water, orange juice and honey, bring to boil, stirring occasionally. Reduce heat; simmer until mixture is reduced to about 2 1/3 cups, stirring occasionally, about 10 minutes. Cool to room temperature. Serve on top of cooked turkey breast.






Italian Bean Soup

Serves 4-6
  • 1 can of cannellini beans, drained and rinsed
  • 4 garlic cloves, peeled and chopped
  • 1 medium onion, thinly sliced
  • 2 tablespoons each fresh thyme, rosemary and sage
  • 6 ounces Canadian bacon, cut into ½ inch cubes
  • 1 sweet turkey or chicken Italian sausage, removed from casing
  • 1 tablespoon olive oil
  • 4 cups low sodium chicken or vegetable broth
  • 8 ounces small tubular pasta
  • Salt and pepper to taste
  • Fresh finely chopped Italian parsley for garnish
  • 1/3 cup shredded Parmesan cheese for garnish

In a large heavy pot with lid or Dutch-oven, combine Canadian bacon and sausage; heat over medium –high heat, stirring frequently and breaking sausage up into bits with wooden spoon, cook for about 7 minutes. Add olive oil, onion, garlic, thyme, rosemary and sage, cook for about 3 minutes. Add broth and beans cook for about 25 minutes lowering heat to simmer.

Increase heat to a boil; add pasta and cook pasta al dente. Season with salt & pepper and garnish with fresh parsley and Parmesan cheese.






Stuffed Zucchini


Preheat oven 400 degrees

1 large zucchini sliced in half and cut out middle part leaving about ½ inch on bottom and sides, making boats (you can boil for 6-8 minutes in water to soften before coring) 
1 lb chicken Italian sausage 
1 sweet white onion, chopped
2 c shredded kale 
2 garlic cloves, minced 
1 c fresh chopped tomatoes 
1 T olive oil 
2 T oregano 
1 T lemon thyme, chopped 
½ c grated Parmesan cheese or cheese of choice 
S&P to taste 

In a large skillet sauté chicken sausage for about 10 minutes. Add olive oil, onions, garlic and kale and cook for another 5 minutes. Season with oregano, lemon thyme and salt & pepper.

Remove filling from heat and add tomatoes. Place zucchini boats in a baking dish drizzled with olive oil. Top each zucchini boat with ½ of the filling and top with cheese.

Bake in oven for about 40 minutes. Serve with a nice green salad! 



Prosciutto Wrapped Shrimp w/ Arugula Salad

1 pound Jumbo Shrimp (U-15), peeled
½ pound thin sliced prosciutto, cut into 2 inch strips
Toothpicks (soak in water)

Arugula Salad
2 cups of fresh arugula
½ cup fresh cubed watermelon (no seeds)
¼ cup crumbled feta cheese
1 tablespoon fresh lemon thyme
Zest of 1 lemon

Dressing
1/4 cup good olive oil
1/4 cup white balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon fresh crushed ginger
Wrap each shrimp with a piece of the prosciutto (It should stick but you can secure with toothpick that you have soaked in water)

Grill shrimp for about 4-6 minutes being careful not to overcook. Place on top of the arugula salad with dressing.





Pork Tenderloin with Grilled Pears & Bleu Cheese Crumbles

Serves 4

1 pork tenderloin 1.5 – 2 lbs 
2 ripe but firm pears, seeded and quartered 
1/3 c blue cheese crumbled 
2 T Dijon mustard 
2 T olive oil 
2 T finely chopped fresh tarragon 
½ t black pepper  
2 c arugula 
Lemon peel

Preheat grill or grill pan to high heat

Mix mustard, olive oil, pepper and 1 tablespoon of the tarragon in a small mixing bowl until well combined.  Brush the pork and pears with the Dijon mixture and grill the meat to desired doneness. Grill the pears approximately 3-4 minutes per side mindful not to overcook while the pork is resting.

Let the pork rest for 3-5 minutes to absorb the juices, cut into 2” thick slices and lay over a bed of arugula. Place the pears on the outside of the plate and top with the blue cheese, 1 tablespoon of the tarragon and fresh grated lemon peel.


Mini Eggplant Pizzas


Ditch the crust and boost your veggie intake with these eggplant "pizzas."

1 eggplant - 3 inches in diameter, peeled and cut into 4 half-inch thick slices
4 teaspoons extra virgin olive oil
1/2 teaspoon salt (or Mrs. Dash's no salt seasoning)
1/8 teaspoon ground black pepper
1/4 cup organic pasta sauce
1/2 cup shredded part-skim mozzarella cheese


Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with the oil and season with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.








Cherry Plank Salmon

1 cedar, alder or cherry plank (soak in water for 1-3 hours)
2 lbs salmon with skin on one side
McCormicks steak seasoning + fennel seeds

Heat grill on high.  Rub non skin side of salmon with seasoning. Place plank on grill & heat each side about one minute.

Add salmon to plank (smooth side with skin side down). Grill for 12-20 mins. depending on thickness of salmon (about 10 minutes per ½ inch). Let rest around 2-3 mins. before cutting.

Pairs well with spinach salad with red onions, tomatoes and an all-natural lime vinaigrette (I like Newman's).



Very Berry Muffins

I love strawberries, but you can use any kind of berry for this recipe!

    1 T flax seeds (grind)
    1 c chopped berries  (your choice)
    1 c quick oats
    1 c lowfat buttermilk (or condensed milk)
    1 c whole wheat flour
    1 t baking powder
    1/2 t baking soda
    1 egg 
    1/4 c unsweetened applesauce
    3/4 c brown sugar
    1 t vanilla extract
Preheat oven to 375 degrees.

Spray muffin pans with nonstick spray or line with paper liners. In a small bowl, combine the oats and buttermilk, and let stand at room temperature for five minutes. In a medium bowl, combine the flour baking powder and baking soda. In a large bowl, use a mixer to beat the egg, applesauce, and brown sugar for 3 minutes at medium speed. Add the vanilla and combine. Blend in the oat-buttermilk mixture. Stir in the flour mixture just to combine. Try not to overwork the mixture. Fold in berries. Fill muffin cups 3/4 full and top with a sprinkle of flax seed. Bake 15 minutes or until a toothpick inserted into the center comes out clean.



Turkey Burgers

1 ¼ pound ground turkey or chicken 
1 finely diced shallot 
2 T each: chopped thyme, oregano and parsley 
2 T Bragg’s Liquid Amino’s or teriyaki sauce 
1 T fennel seeds 
Salt & pepper to taste  (or Mrs. Dash's no salt seasoning)
Combine the above ingredients and make into 4 patties. If you want you can add feta cheese to the burgers. Grill 5-6 minutes per side until cooked through but do not overcook. 
I like to serve these burgers with an arugula salad topped with corn salsa (found in Traders Joes) and drizzled with olive oil and balsamic. 



Chicken Salad



3 cups of cubed chicken (I use rotisserie or roasted chicken that I bought at Kroger) 
1 avocado, smashed
2 T  olive oil
1/2 c fresh herbs (tarragon, chives, parsley) or (thyme, oregano, parsley)
1 T lemon juice 
Zest of 1 lemon
Cracked pepper
Sea salt 
Directions 
Mash avocado. Whisk together oil and lemon juice and add to mashed avocado. Add cubed chicken and herbs to mashed avocado mixture and mix well.  Season with salt, pepper and garnish with fresh lemon peel. 
Additional Options

Slivered almonds
Sliced red bell peppers 
Sliced red grapes  

YUMMY!!!!
Serving Suggestions 
Serve over a bed of arugula, spinach or salad of choice 
Serve on whole grain bread w/ lettuce and tomato 
Serve in a hollowed out avocado or tomato shell 
Spread on top of your favorite flat bread   (MY FAV!!!!)
Serve over steamed broccoli


Serves 6 servings  








Spring Ready Broccoli Chickpea Salad

Ingredients


    1/2 cup almonds, sliced
    3 cloves garlic, chopped
    1 T (low sodium) soy sauce, divided 
    1/2 t smoked paprika, divided
    1/2 t red pepper flakes 
    1 lemon, juiced
    1 1/2 cups cooked chickpeas, divided
    1 bunch broccoli, peeled stems and florets, chopped into bite-size pieces
    1/2 cup raisins
    black pepper to taste

Directions

Preheat the oven to 350 degrees

Place the almonds and garlic in a large bowl and toss with half of the soy sauce, smoked paprika and red pepper flakes. (Use the same bowl for the finished salad.) Once combined, place in a single layer on a baking sheet and bake for 10 minutes, until almonds are warm and fragrant. Set aside to cool.

While the almonds are cooking, steam the broccoli, either in the microwave or on the stove. The broccoli should have some bite to it. Drain and run cold water over it to stop the cooking process.

In a blender, combine the remaining soy sauce, paprika, red pepper flakes, plus the lemon juice, and 1/4 cup of the chickpeas. Puree to combine, thinning the dressing with a little water if necessary. Add plenty of black pepper to taste.

Place the remaining chickpeas, raisins, broccoli and almond-garlic mixture in the large bowl, pour the dressing on top, and stir to combine.
Serve immediately.

Serving Size: Makes 4 servings







Raw Veggie Lettuce Wraps


4 small ripe tomatoes, cored and diced
1 small red onion, chopped
½ cup blanched fresh or frozen white corn kernels
1 medium scallion, trimmed and chopped
½ avocado, peeled and diced
½ yellow, orange or red bell pepper, seeded and diced
½ cup freshly chopped zucchini
½ cup freshly diced yellow summer squash
½ bunch cilantro, trimmed and chopped
Juice of 2-3 limes
Zest of 1 lemon
1 tablespoons white balsamic vinegar
½ teaspoon cumin
8 butter lettuce leaves

Combine all ingredients with the exception of the lettuce leaves in a large bowl, tossing careful not to over mix. Fill each lettuce leave with a generous portion of the veggie salsa mix.

These can be served as appetizer or add canella beans for a complete meal!






BABY, IT'S COLD OUTSIDE!!!!
Guilt-Free Hot Cocoa


Want a great way to warm up without sacrificing your diet? Well, have I got the perfect sweet treat that your taste buds will thank you for.

Hot Chocolate that is delish!

1/4 c sweet potato puree  (I used baby food)
1 c milk, evaporated
1/2 c water
3 T and 3 t unsweetened dark cocoa powder
4 T powdered sugar or Stevia 
 dash salt
1 t ground cinnamon  (optional)

Mix all ingredients and then pour in a pan and heat on the stove until hot.  










Low Sodium Chinese Chicken Salad

One 16-oz. package (about 5 1/2 cups) broccoli cole slaw
One 8-oz. can sliced water chestnuts, drained (or chopped walnuts, sliced almonds)
1 c mandarin orange segments packed in juice, drained and chopped
1 c chopped scallions
12 oz. cooked and chopped skinless chicken breast
3/4 cup low sodium, low-fat sesame ginger dressing (I used organic kind or can also use red wine vinegar and olive oil)  OR Try Simply Slender's Low Sodium Dressing (recipe is below)

Topper:  sesame seeds

Directions:

In a large bowl, mix slaw, water chestnuts (or nuts), orange segments, scallions, and chicken.
Top with dressing and toss to coat. Top with sesame seeds.  Enjoy!

Makes 5 servings


Low Sodium Dressing

Ingredients
1/2 c balsamic vinegar
1/4 c tahini
1 T low-sodium soy sauce
3 cloves garlic
1 t ground black pepper
1/4 cup water
handful fresh parsley or 1 sprig fresh rosemary, leaves only (optional)

Directions
Place all ingredients in a blender or food processor until smooth. Add more water if needed to thin the dressing. Refrigerate for up to a week.

Serving Size: 8 servings, two tablespoons each





Turkey Chili

I received this recipe from one of my dear clients. It is FANTASTIC! Give it a try and I am sure you will agree.

1tbsp Olive Oil
1 Small Onion diced
1 lb. Ground turkey
1 Can diced tomatoes w. jalapenos
1 Can of Chickpeas, black beans and kidney beans
1 Can of Chicken broth
salt, cumin, cinnamon and cayenne pepper to taste

In a large pot, heat the oil on medium-low. Add the onion and saute until soft. add the turkey and brown. add the remaining ingredients. Stir and bring to a boil, then reduce heat and simmer for 20 minutes.




Asparagus As An Appetizer:  I give it 4 "A"s!

Ingredients

    12 asparagus spears, rough ends trimmed
    6 slices lean ham, cut each slice in half 
    1 T Dijon mustard 
    4 sheets whole-wheat phyllo dough, thawed (*To prevent phyllo dough from drying out before you're ready to use it, keep it covered with a damp, lint-free towel)
    2 T Parmesan, grated

Directions

Preheat the oven to 400 degrees.
Fill a medium saucepan with water and bring to a boil.
Fill a large bowl with ice water and set aside.
Blanch asparagus: Boil the asparagus for 30 seconds, remove from the pan with a slotted spoon, and immediately transfer to the ice water to halt the cooking process.
Drain the asparagus and pat dry.
Working on a cutting board, spread each slice of ham with 1/4 teaspoon of mustard, then wrap the ham around an asparagus spear. Repeat with all the ham and asparagus.

Layer two sheets of phyllo, spraying generously with nonstick cooking spray between each piece.  Use a pizza cutter or knife to cut the phyllo into 6 equal strips about 1 1/2 inches wide.
Repeat with the remaining two sheets of phyllo.

Starting at one end, wrap one strip of phyllo around each piece of ham and asparagus. Spray the top of each piece with nonstick spray, then sprinkle on the Parmesan. Line them up on a baking sheet coated with nonstick spray, or, for a crispy bottom, place them on a wire rack atop a baking sheet.

Bake 8-10 minutes until the phyllo is golden brown and crispy.







 Dip in non fat plain Greek yogurt w. fresh dill! 









E-Z & Delicious Cranberry Glaze 
(for top of turkey Breast)

1 12 ounce bag fresh cranberries
1 c water
½ c orange juice
½ c honey
2 t orange zest

Combine cranberries and orange zest in food processor. Using on/off turns, coarsely chop cranberries. Transfer mixture to heavy medium saucepan. Add water, orange juice and honey, bring to boil, stirring occasionally. Reduce heat; simmer until mixture is reduced to about 2 1/3 cups, stirring occasionally, about 10 minutes. Cool to room temperature. Serve on top of cooked turkey breast.




Sweet Potato Recovery Shake






½ c crushed ice
1 c cooked sweet potato mashed
½ c of kale plus 2 tablespoons lemon juice, pureed
½ t cinnamon
8 oz of almond milk
1 scoop of your favorite vanilla protein mix

Blend in food processor or blender until smooth. ENJOY!






Spicy Chicken Soup

This recipe is great for those fall crisp evenings by the bonfire!
    1 lb (16 oz) chicken breasts, chopped into bite-size pieces 
    1 small onion, chopped 
    3 cloves garlic, chopped
    1 jalapeno pepper, seeded and chopped (optional; leave in seeds for more heat)
    1 green pepper, chopped 
    4 c fresh spinach or about 4 oz frozen spinach
    1 T cumin
    1 T olive oil 
    1 14-oz can chopped (low sodium) tomatoes 
    2 avocados, chopped 
    1 quart reduced sodium chicken stock
    1/4 c cilantro, chopped
    2 limes, juiced 
    1 14-oz can pinto or black beans, drained and rinsed  (these also come in cans w/o salt)
    2 c cooked brown rice

Directions

Heat oil in a large soup pot set over medium-high flame, and add garlic, onion and peppers. Cook until soft and starting to get some color, about 5 minutes. Lower heat to medium. Add chicken and cumin and cook another five minutes. Add chicken broth, beans, spinach and tomatoes. Raise heat to medium-high and simmer for 10 minutes. Remove from heat and add lime juice, stirring well.

To serve: place 1/2 c rice in bottom of each bowl. Sprinkle avocado and cilantro on top. 


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