Ingredients:
1.25 lbs. 93% lean ground beef sirloin
1 tbsp steak seasoning , or seasoned salt
1 medium carrot, minced
1 medium onion, minced
2 cloves garlic, minced
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Ingredients:
cooking spray
1 3/4 cups diced ham steak or leftover ham, 9 oz
1 cup chopped steamed broccoli, fresh or frozen
1 cup fresh grated Swiss cheese
2/3 cup 2% milk
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Ingredients:
3 tablespoons extra virgin olive oil
1 tablespoon minced shallots
2 teaspoons Dijon mustard
3 tablespoons apple cider vinegar
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Ingredients:
1 pound ground Beef, 93% lean
1 teaspoon kosher salt, plus more to taste
1/2 small onion, chopped
1 medium red bell pepper, chopped
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Ingredients:
1/4 cup sundried tomatoes in oil, drained and chopped
2 8-ounce boneless skinless chicken breasts, halved lenghtwise
1 teaspoon kosher salt
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Ingredients:
4 6-ounce boneless skinless white fish filets, such as branzino, bass, flounder, etc.
3/4 teaspoon kosher salt and black pepper, divided
1.5 cups canned white beans, drained and rinsed
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Ingredients:
1 lb Lean Ground Beef
1⁄2 cup Carrots shredded and roughly chopped
8 oz Water Chestnuts sliced and roughly chopped
2 tablespoons Garlic minced
1 1⁄2 tablespoons Chili Paste
1 tablespoon Rice Wine Vinegar
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Ingredients:
3 boneless skinless chicken breasts, 8 oz each
3 slices prosciutto, cut in half, 1.5 oz each
6 sage leaves
1/4 cup all purpose flour
olive oil cooking spray
kosher salt, and fresh pepper to taste
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Ingredients:
1 seedless cucumber, peeled and diced
2 medium ripe tomatoes, diced
2 hass avocados, diced
15.5 oz can black beans, rinsed and drained
2 tbsp red onion, minced
2 tbsp cilantro, minced
2 limes, juice of
salt and fresh pepper, to taste
Ingredients:
4 cups baby arugula
3 medium ripe peaches, pitted and sliced
3/4 cup diced yellow bell pepper
3 tbsp chopped walnuts
1 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
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Ingredients:
1 cup 0% Greek yogurt
1/4 cup fresh chopped mint, divided
2 cloves minced garlic, divided
1 teaspoon extra virgin olive oil
salt and black pepper
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Ingredients:
2 tablespoon extra virgin olive oil
3 tablespoons red wine vinegar
1/2 tablespoon Italian seasoning
1 clove minced garlic
1/4 tsp teaspoon kosher salt
8 cups chopped iceberg or romaine lettuce, chopped
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Ingredients:
1-1/2 teaspoons homemade ranch seasoning mix
(see recipe below)
Wegmans Organic Greek plain nonfat yogurt 5.3 oz
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Ingredients:
1 tablespoon extra-virgin olive oil
2 1⁄2 pounds 6 bone-in chicken thighs, skin removed
6 garlic cloves, thinly sliced
1⁄2 cup pitted prunes, halved
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Ingredients:
2 cloves garlic, minced
3 tbsp fresh lime juice
1 tbsp extra virgin olive
1 tsp cumin
pinch crushed red pepper flakes
1/2 teaspoon salt
15 oz can black beans, rinsed and drained
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Ingredients:
1 tbsp plus 1 tsp olive oil
2 limes, divided
1 tsp kosher salt
1/8 ground black pepper
1/2 head red cabbage, shredded (12 oz total)
1 8 oz mango, julienned
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Ingredients:
For the Cumin Spice Rub:
1/2 tbsp cumin
1 tsp garlic powder
1 tsp chili powder
1 teaspoon kosher salt
1/2 teaspoon paprika
1/4 teaspoon black pepper
For the Pork Tenderloin:
1 pork tenderloin, about 18 oz
Ingredients:
1 cup almond milk
1/4 cup unflavored or vanilla protein powder
1 very ripe banana
2 baby carrots
1 tablespoon ground flax
1/2 teaspoon turmeric
lots of ice
Ingredients:
8 ounces cooked chicken breast
1/4 cup celery, sliced
3 tablespoons light mayonnaise
1/4 cup chicken broth
1 tablespoon dried cranberries
1 tablespoon red onion, chopped
2 medium sweet red apples, sliced into rounds, then cored
Ingredients:
2 tsp olive oil
1/2 onion
2 cloves garlic
2 scallions
2 tbsp red bell pepper
3 tbsp cilantro
15 oz can black beans, do not drain
1/2 cup water, or more if needed
1 bay leaf
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Ingredients:
2 ounces Pecorino Romano cheese, grated using the big holes
of a box grater (not pre-grated)
1 ounce Parmesan cheese, grated using the big
holes of a box grater (not pre- grated)
1/2 teaspoon freshly ground black pepper, plus more for topping
Ingredients:
2-pound whole wild salmon filet, with skin, at least 1 1/4 inches thick
1/3 cup light sour cream
2 tablespoons Dijon mustard, to taste
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Ingredients:
1 10-ounce package frozen chopped spinach,
thawed, all excess liquid squeezed out
1/2 cup scallions, finely chopped
3/4 cup chopped artichokes, from canned,
drained and patted dry
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Ingredients:
1 cup almond butter room temperature
2/3 cup powdered monkfruit sweetener
2 tbsp unsweetened cocoa powder
2 large eggs
1/4 cup sugar-free chocolate chips
1 tbsp melted salted butter
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Ingredients:
2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) slices
kosher salt and fresh black pepper, to taste
1 1/2 cups marinara sauce
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Ingredients:
Olive oil spray
1 1⁄2 pounds baby bella mushrooms, or larger white mushrooms for stuffing
Kosher salt
Freshly ground black pepper
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Ingredients:
1 tablespoon extra virgin oil
2 large Vidalia Onions, about 1 1/4 lbs, peeled and sliced
kosher salt and black pepper to taste
2 pounds green beans, trimmed
olive oil spray
Ingredients:
4 ounces 1/3 less fat cream cheese, softened
2 tablespoons unsalted butter, softened
3/4 cup monk fruit brown sugar,Lakanto brand
1/4 cup monk fruit sweetener, Lakanto brand
1 large egg
1/2 cup canned pumpkin puree
1/4 cup 1% buttermilk
Ingredients:
1 scoop chocolate protein powder high protein with few carbs and no added sugar 2 tablespoons chia seeds
3/4 cup unsweetened cashew milk or milk of choice
Ingredients:
3/4 cup hazelnuts, 3.5 oz total
9 pitted Medjool dates
1/4 cup canned or homemade pumpkin purée
Pinch sea salt
1/4 cup unsweetened cocoa powder
1/2 teaspoon vanilla extract
Yields 1 Serving
Ingredients:
1/2 cup black coffee or 2 shots espresso
1/3 cup pumpkin puree
1/3 cup vanilla protein powder
1/2 tsp pumpkin pie spice
3/4 cup unsweetened cashew milk or almond milk
1/2 cup cauliflower rice frozen
stevia to taste
Ingredients:
1 packed cup grated zucchini, from 1 medium zucchini
(squeezed of excess liquid)
1 large egg
1/4 cup onion, minced
1/3 cup shredded sharp cheddar cheese
1/3 cup panko, plain or gluten-free crumbs
1/2 teaspoon kosher salt
As the familiar chaos of the fall returns, the whirlwind of activity that often accompanies it can
make maintaining a healthy diet seem like a daunting task. With the craziness of back to
school activities, finding the time to prepare wholesome meals.
Yields 1 Serving
Ingredients:
1 cup 2% cottage cheese
1 tablespoon chopped fresh dill, divided
1/4 cup cherry tomatoes, quartered
1/4 cup chopped mini cucumbers
1/4 cup diced fresh yellow or orange bell pepper
pinch salt and black pepper...
In today's fast-paced world, where convenience often takes precedence over quality, the humble local farmers market stands as an oasis of wholesome nourishment. Bursting with fresh produce, locally sourced products, and a sense of community, farmers market
Ingredients:
3 cups shredded kale or spinach
1 teaspoon red wine vinegar
2 teaspoons extra virgin olive oil
kosher salt
black pepper, to taste
2 large eggs
4 strips cooked center cut bacon, chopped
*to cut back on fat servings- use turkey bacon
Ingredients:
½ lemon
2 cups crumbled feta, from a block in water (8 ounces )
½ cup plain low-fat Greek yogurt
2 tablespoons extra virgin olive oil, plus optional more for garnish
Crushed Red pepper flakes, for garnish
Fresh dill, for garnish
Ingredients:
1 pound peeled and deveined shrimp, about 32
3/4 teaspoon kosher salt
1/4 cup unbleached flour
2 large eggs, beaten with 1 tbsp water
2 teaspoons extra olive oil
2 cloves minced garlic
Ingredients:
1 cup blueberries
1/2 cup blackberries
6 oz fat free blueberry yogurt
1 cup crushed ice
14 oz fat free vanilla yogurt
2 tbsp agave
1 cup crushed ice
3/4 cup raspberries
3/4 cup strawberries
6 oz fat free strawberry yogurt
1 cup crushed ice
Yields 1 Serving
Ingredients:
1 cup almond or any milk
1 scoop vanilla protein
2 tablespoons chia seeds
1/2 cup berries like raspberries and blackberries
Ingredients:
1/2 cup good quality 2% cottage cheese
such as Nancys or Good Culture
6 mini bell peppers, red yellow and orange
2 mini cucumbers, sliced in quarters or halved
3 radishes, quartered or veggies of your choice
Ingredients:
2 tsp olive oil
1 onion, chopped
4 cloves garlic, chopped
1/2 red bell pepper, minced
1/4 cup cilantro, or parsley
5 bell peppers, red, orange, yellow or green
14 oz shredded cooked chicken breast
3/4 teaspoon cumin
Ingredients:
¾ cup low fat cottage cheese
(Good Culture brand used in recipe)
1/4 cup each blackberries, raspberries, blueberries,
sliced strawberries
2 tablespoons slivered almonds
Ingredients:
1 tsp olive oil
1/4 cup minced red bell peppers
1/4 cup minced scallions
12 oz leftover turkey breast, diced small
1/2 cup canned black beans, rinsed and drained
1/2 cup frozen spinach, thawed and drained
2 tbsp diced jarred jalapeno
Ingredients:
¼ cup chia seeds
1 cup unsweetened almond milk, vanilla
1 cup nonfat plain Greek yogurt
1 tablespoon monk fruit sweetener or stevia
1 medium kiwi, peeled and sliced
1 cup cubed mango, from 1 small
2 tablespoons dried unsweetened coconut
Did you know that just as the May flowers thrive off of the April showers, your body needs at least 64 oz of water daily to thrive well in your weight loss journey?
Ingredients:
1 teaspoon olive oil
1/4 cup red onion, chopped
1 cup zucchini, diced into matchsticks
1 large egg
3/4 cup egg whites
2 tablespoons Parmesan cheese, grated or shredded
1/4 teaspoon kosher salt
fresh black pepper, to taste
2 boneless skinless chicken breasts, 16 ounces*
4 oz 1/3 less fat cream cheese, softened (Philadelphia)
1 cup fat-free sour cream or Greek yogurt, I prefer sour cream
1/2 cup Franks red hot sauce, or whatever hot sauce you like
1/2 cup crumbled blue cheese
4- 5 oz thick pieces of skinless white firm fish fillet
1 tablespoons extra virgin olive oil
1 tablespoon salted butter
1 cup red bell pepper chopped
2 cloves garlic minced
9 ounces fresh baby spinach, from two bags
Ingredients:
6 oz brussels sprouts, trimmed of outer leaves and sliced in half
1/4 tsp kosher salt
black pepper, to taste
olive oil spray
1/2 tbsp butter
1/3 cup chopped shallots
2 tsp all purpose flour, or gluten free flour for GF
Ingredients:
1 lbs. Ground Turkey
1 cup White Onion diced
15 oz. Pinto Beans drained
15 oz. Diced Tomatoes with juices
1/2 cup Water
1 tbsp Chili Powder
1 tsp Cumin
1/2 tsp Paprika
1/2 tsp Oregano
1/2 tsp Garlic Powder
2/3 cup Greek Yogurt
In the month of February, our hearts are full as we celebrate Valentine’s day. On the 14th, we show our love to significant others, friends, family, and maybe even our pets!
Happy New Year! Are you thinking about your New Year resolutions yet? How often do you make a promise to yourself to change, eliminate, or build a habit, and it doesn’t seem to stick? Read More Here → Blog by Caroline Tussing, RDN, CPT