This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish. Servings: 10 Here's what you need: 2 yellow onions, diced 4 celery stalks, diced 4 carrots, diced 2 cups diced squash, butternut or any other fall or winter squash 1 Tablespoon olive oil 1 Tablespoon brown rice … [Read more...]

This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked! Servings: 2 Here's what you need: 1 teaspoon olive oil 1 garlic clove, minced 3/4 cup tomato, finely chopped 2 cups spinach, roughly chopped 1 cup egg whites dash … [Read more...]

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There's no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight. Servings: 4 Here's what you need: 1 cups cooked quinoa 1 tsp olive oil 1/2 onion, … [Read more...]

Here's an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don't fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch. Servings: 1 Here's what you need... For the wrap: 1 green tortilla 1 chicken breast (or your choice of … [Read more...]

Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with protein and fiber. Servings: 8 Here’s what you need: 2 cans white beans, drained and rinsed 1 small onion, chopped 3 cloves garlic, minced 1/4 cup whole wheat bread crumbs 1 Tablespoon Dijon mustard Juice of 1 lemon 1 teaspoon olive oil 1/2 teaspoon dried basil 1/2 … [Read more...]

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you'll quickly and easily make delicious, fiber-filled noodles. Yield: 4 servings Here's what you need: 4 zucchini, ends trimmed and … [Read more...]

Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious. Servings: 1 Here's what you need... 1 bunch (2 cups) red dandelion greens (feel free to use spinach … [Read more...]

Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please. Yield: 8 servings Here's what you need: 1 large-size globe eggplant, cut in 1/2 inch cubes 1 … [Read more...]

PUMPKIN PIE  Healthier Makeover by: Tanya Zuckerbrot, M.S., R.D., a Miami-based nutritionist and author of The F-Factor Diet. (www.ffactordiet.com)   Ingredients: 1 cup ginger snaps 1 (16-ounce) can pumpkin ½ cup egg whites (about 4) ½ cup sugar or 3½ teaspoons sugar replacement (saves an additional 48 calories per slice) 2 teaspoons pumpkin pie spice (cinnamon, ginger, … [Read more...]

CRANBERRY CHUTNEY In addition to accompanying any duck or turkey dish, the chutney, like the cranberry itself, is versatile and can be spread on bread or cheese, used in lieu of butter or served as a side dish.  Cranberries are very high in antioxidants and certain nutrients that may provide protection against bacteria associated with food poisoning and urinary tract infections.  You can make … [Read more...]