Southwestern Quinoa
Ingredients: 1 tablespoon olive oil 2 cloves garlic, minced 1 jalapeno, minced 1 cup quinoa 1 cup vegetable broth 1 (15-ounce) can black beans, drained and rinsed 1 (14.5 oz) can fire-roasted diced tomatoes 1…
Read MoreHigh Protein Fruit Smoothie
Ingredients: ½ cup orange juice (it is best to use 100% juice with no added sugar) ½ cup low fat cottage cheese 1 frozen banana 1 cup frozen strawberries Directions: Add all ingredients to a…
Read MoreBroccoli Cheese Egg Whites Mug
Ingredients: ⅓ cup frozen broccoli florets ½ cup egg whites 2 tbsp chopped or diced low-sodium deli ham or turkey 2 tbsp reduced-fat shredded cheddar cheese Dash of pepper to taste Directions: Spray a large,…
Read MoreHigh Protein Muffins
Ingredients: ¼ cup whey protein powder (any flavor will do) ¼ teaspoon baking powder 1 large egg ½ cup mashed banana, very ripe 1 tablespoon milk Directions: Spray inside of a large, microwave-safe mug with…
Read MoreCowboy Stew
Ingredients: 1lb ground beef 1 (28 ounce) can whole kernel corn (low sodium) 2 (15.25 ounce) cans green beans (low sodium) 1 (14.5 oz) can of diced tomatoes (low sodium) 2 (15 ounce) cans kidney…
Read MoreBariatric Friendly Gumbo
Ingredients: 2 (14.5 ounce) cans stewed tomatoes, undrained 1 small can of tomato paste 1 pound skinless, boneless chicken breasts, trimmed of fat and diced 1 large turkey kielbasa sausage link, diced 1 bag frozen…
Read More10 Tips for Healthy Holidays
Ten Healthy Holiday Tips The holiday season can be a challenging and stressful time for weight loss and weight maintenance. Remember - it is all about creating healthy habits rather than restrictions! Here are 10…
Read MoreSweet Potato and Black Bean Chili
Ingredients: 1 tablespoon onion powder 1 teaspoon garlic powder 2 tablespoons chili powder 4 teaspoons ground cumin ½ teaspoon ground chipotle chili powder (optional, adds a spicy kick) ¼ teaspoon salt 1 tablespoons olive oil…
Read MoreOne Pan Chicken Bake
Ingredients: 4 - 5 chicken breasts 4 tablespoons olive oil, divided 1 ½ tablespoons red wine vinegar 3 cloves garlic, minced 1 tablespoon fresh or ground thyme 1 tablespoon fresh or ground sage 1 tablespoon…
Read MoreBean Spread
Servings: 2 Ingredients: 1 can (15 oz) canned pinto or kidney beans Juice of 1 lime Green or Red Tabasco sauce, to taste Salt (optional) Directions: Mix all ingredients together and blend with hand mixer…
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