Category: Weight Loss Tips


March 5th, 2019 — 10:56pm


2 lbs pork tenderloin 1 tbsp garlic powder 1 tsp dried oregano 1 tbsp onion powder 1/4 tsp rosemary 1 tsp salt and pepper 1/4 cup olive oil


Preheat oven to 425° Placed thawed pork tenderloin in a gallon ziploc bag Add olive oil, onion powder, garlic powder, salt, pepper, oregano, and rosemary Seal the bag, removing as much air as possible and make sure that the seasonings completely coat the pork tenderloin Refrigerate for at least 1 hour Line a casserole dish with aluminum foil and place the loin in the center of the dish Bake for 15 minutes, turn over and bake for another 15 minutes and then turn once more for 15 more minutes (total cooking time of 45 minutes) Remove from oven and let rest for 10 minutes Cut into 1/4 inch slices and serve warm

Allowances: Makes 8 servings

Count each serving as 4 servings of protein – […]

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March 5th, 2019 — 10:23pm

An incredibly tasty, perfectly easy, 5-ingredient recipe! Taking just minutes to prep and cook it is a dinner recipe everyone can agree on!


1.5 sirloin steak, fat trimmed, diced into cubes just under 1-inch 1/3 cup low sodium soy sauce 1 tbsp honey 3 garlic cloves, minced (1 tbsp) 1 tbsp of olive oil green onions for garnish (optional)


Place steak pieces in a gallon size resealable bag. In a bowl whisk together soy sauce, honey and garlic, pour over steak , seal bag while removing all air and seal Let marinate in the fridge for 1-2 hours Heat 1/2 tbsp of the oil in a heavy non-stick skillet over medium high heat Add 1/2 of the steak spaced apart and let it sear until golden brown about 1 minute then flip to the other side Let continue to cook to desired doneness (internal safe temp. is 145 degrees). Transfer to a place […]

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Spicy Slow Cooker Chili

September 5th, 2018 — 11:56pm

A warming hearty meal for fall! Courtesy of

Ingredients: • 2 pounds ground beef • 2 (16 ounce) cans kidney beans, rinsed and drained • 2 (14.5 ounce) cans diced tomatoes, drained • 1 (8 ounce) can tomato sauce • 2 onions, chopped • 1 green bell pepper, chopped • 2 cloves garlic, minced • 3 tablespoons chili powder • 1 tsp cayenne pepper (or more if desired!) • 1 tsp each ground coriander and ground cumin (optional) • 2 teaspoons salt • 1 teaspoon ground black pepper • 1/2 cup shredded Cheddar cheese

Directions: 1. Heat a large skillet over medium-high heat and stir in ground beef. Cook and stir until beef is crumbly, evenly browned, and no longer pink, about 7 minutes. Drain and discard any excess grease. 2. Combine ground beef, kidney beans, diced tomatoes, tomato sauce, onions, bell pepper, garlic, chili powder, cayenne pepper, salt, and black pepper in a […]

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November 27th, 2017 — 5:09pm

Ingredients: 1 lbs ground beef or ground pork sausages 8 pieces of bacon, chopped 2 sweet potatoes, diced 2 onions, diced ½ container of mushrooms 2 apples, diced 1 cup of dried cranberries 1 cup of chopped walnuts 1 garlic clove, minced 2 eggs, beaten ¼ cup of turkey broth or chicken broth ¼ cup of butter, melted 1 tsp of poultry seasoning Salt and pepper to taste


• Preheat oven to 375 degrees. Cover a baking sheet with foil, throw in diced sweet potatoes, sprinkle with olive oil, salt and pepper. Bake 15-20 minutes or until sweet potatoes are tender, then set aside. • Place chopped bacon in a large skillet, over medium-high heat. When fat is expressed from the bacon add minced garlic, onions, mushrooms and apples. Add a bit of salt and pepper. Once cooked add to a large bowl and set aside. • Cook ground beef or sausages and poultry […]

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Greek Inspired Quinoa Salad

May 1st, 2017 — 10:31pm


1 cup of uncooked quinoa (cooked = 3 cups) 1 cucumber cut into bite size cubes 1 orange bell pepper cut into bite size cubes 1 package small grape tomatoes halved ¼ red onion cut into bite size cubes ¾  cup crumble feta cheese (6 ounces) ½ cup Kraft calorie-wise Greek with Feta and Oregano dressing


Cook quinoa according to package (typically add 1 cup of quinoa to 2 cups of water – bring to a boil, reduce heat to medium low and simmer for 12-15 minutes until water is absorbed) Once quinoa is cooked, cool on counter or in the fridge. Prepare vegetables accordingly and toss together Add feta cheese and quinoa to the vegetable mixture and toss Drizzle with dressing and toss to coat.

Allowances: Serves 6 count each serving as 1 bread (group 5), 1 protein (group 6), and 1 fat (group 7)


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Brussel Sprouts with Bacon Garlic and Shallots

April 4th, 2017 — 1:46pm

Garlic, bacon and shallots are all you need to add intense flavor to the Brussels sprouts in this side dish that would work wonderfully with your Easter meal!

Ingredients: 6 slices of bacon, chopped ½ cup sliced shallots 1 ½ pounds Brussels sprouts, trimmed and halved 6 garlic cloves, thinly sliced ¾ cup chicken broth Salt and pepper to taste


Heat a large non-stick skillet over medium-high heat. Add bacon, and sauté for 5 minutes or until bacon begins to brown.  Remove pan from heat.  Remove the bacon from the pan with a slotted spoon, reserving 1 tbsp of drippings in the pan. Chop bacon into bitsize piece and Return the pan to a medium-high heat, and stir in the bacon, shallots and Brussels sprouts; sauté 4 minutes. Add garlic, and sauté for 4 minutes or until garlic begins to brown, stirring frequently. Add the chicken broth, and bring to a boil. Cook for […]

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Citrus Beet Salad with Pistachios

March 5th, 2017 — 6:19pm


1 medium golden beet 1 medium red beet 1 jalapeno chili – seeded 2 tbsp. Fresh lemon juice 2 tbsp. fresh lime juice 1 tbsp honey ¼ tsp. salt ¼ tsp fresh ground pepper ½ cup extra virgin olive oil 5oz. baby arugula 2 cups loosely packed frisee ¾ cup roasted salted pistachios roughly chopped 4 oz. goat cheese crumbled 1 whole pink grapefruit cut into segments


Preheat oven to 350. Wrap each beet tightly with aluminum foil to create a packet. Bake in over until tender 1 to 1.5 hours Process jalapeno, lemon juice, lime juice, honey, salt and pepper in a blender until combined. With blender running add oil in a slow steady stream processing until smooth. Remove and reserve ¼ cup of the dressing. Unwrap beets and toss together with reserve ¼ cup of dressing in a large bowl. Chill until cold about 15 minutes. Add arugula, frisee, pistachios, goat […]

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Turkey and Spinach Spaghetti Squash Lasagna

December 4th, 2016 — 9:49pm

Try this delicious and healthy take on an old favorite!

Ingredients: 1 medium sized spaghetti squash 2 cups marinara sauce 4 mild Italian turkey sausages 1 Cup frozen spinach, defrosted and with excess liquid squeezed out ⅓ Cup ricotta cheese ½ Cup mozzarella cheese Flat leaf parsley for topping (optional)

Directions: Spaghetti Squash: • Preheat oven to 400°F and line a baking sheet with foil. • Cut the spaghetti squash in half lengthwise, drizzle over some olive oil and sprinkle with salt and pepper. • Place the squash cut side down on the baking sheet and roast until tender, about 30 – 40 minutes. • Let the squash cool for about 10 minutes before scooping out the strands with a fork and placing them in a bowl. • Reserve the squash skins, placing them cut side up back on the foil lined baking sheet.

Turkey and Spinach Sauce: • Heat a small skillet over a […]

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September 2nd, 2016 — 9:10pm

This delicious dish pairs nicely with sautéed spinach, mushrooms and rice!


4 tbsp of grainy mustard 2 tbsp freshly minced sage 1 tbsp freshly minced parsley ½ tsp salt ¼ tsp freshly ground pepper 1 20-24oz. pork tenderloin 1 cup breadcrumbs PAM cooking spray


Place a cooling rack on top of a cookie sheet. Preheat oven to 425°. Combine mustard, sage and parsley along with salt and pepper in a small bowl Cut pork tenderloin in half widthwise; rub mustard mixture all over the pork Spread the breadcrumbs onto a plate and gently press the pork into a the mixture to coat all sides Heat a large skillet coated with PAM Cook the pork turning gently to brown all sides without losing the coating Transfer to rack on the cookie sheet Bake for 20 minutes or until pork is cooked to an internal temperature of at least 155°F Allow pork to rest for […]

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September 2nd, 2016 — 6:48pm

Enjoy this delicious medley of garlic and lemon infused Salmon + Asparagus ready in only 20 minutes without any prep or mess!


6 x 6 oz. salmon fillets, skin removed ⅓ cup freshly squeezed lemon juice 2 tablespoons minced garlic 2 tablespoons fresh chopped parsley PAM cooking spray 1 teaspoon salt ½ teaspoon fresh ground pepper 1-2 bunches of asparagus (24-36 spears), ends removed 6 fresh lemon slices to garnish


Preheat oven to 450°. Cover baking sheet with aluminium foil. Lay salmon pieces on baking tray and rub each evenly with the garlic and parsley; pour lemon juice over fillets and season with salt and pepper. Spray lightly with PAM. Arrange the asparagus around the salmon in a single layer, and place the lemon slices on top. Bake for 15 – 20 minutes, or until salmon is cooked through and flakey


Allowances: Serves 6 Count each serving as 4 proteins (group 6)


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