Category: Low carb.(also can use for general diets)

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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Bread Free Stuffing

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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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 — 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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July 4th, 2016 — 12:00am

TOTAL TIME: 15 minutes

Just 5 ingredients for this delicious savory summer side or appetizer! So light and refreshing, great with just about anything you grill!


1 watermelon slice, cut 1-inch thick from center of the widest part 1 oz crumbled Feta cheese 5 to 6 Kalamata Olives, sliced 1 tsp mint leaves 1/2 tbsp balsamic glaze


Slice the widest part of a round watermelon in half. Lay the flat side down on a cutting board and cut a 1-inch thick slice from each half. Cut each half into 4 wedges Place them on a round dish like a pizza and top with cheese, olives, balsamic glaze and mint leaves.

Allowances: 4 servings, Serving Size: 2 slices

Count each serving as a ½ a cup of fruit (group 4), ¼ serving of fats (group 7), ¼ serving of protein (group 6)


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Baked Parmesan Zucchini

July 3rd, 2016 — 11:40pm

Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes 

Crisp, tender zucchini sticks oven-roasted to absolute perfection. It’s healthy, nutritious and completely addictive!


4 zucchini, quartered lengthwise 1/2 cup grated Parmesan 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon garlic powder Kosher salt and freshly ground black pepper, to taste 2 tablespoons olive oil 2 tablespoon chopped fresh parsley leaves


Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside. In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste. Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown. Serve immediately, garnished with parsley, if desired.

ALLOWANCES: Makes 4 servings

Count each serving […]

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July 3rd, 2016 — 11:20pm

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each. They’re great for breakfast, snacks, before or after workouts, as a light dinner, or in school lunches. Use the recipe as a way to clean out your produce drawer by taking advantage of what you have on hand and mixing and matching. You can make them in advance and keep them for up to 1 week in the fridge.


1 ½  cups shredded carrots (from about 4 medium peeled and trimmed carrots) ½  cup small diced bell peppers ½  cup chopped spinach ½  cup diced tomatoes 8 large eggs salt and pepper, to taste 6 tablespoons shredded cheese, divided


Preheat oven to 375F. Spray non-Stick 12-Cup regular muffin pan with cooking spray then run your finger over the sides so that every inch is liberally coated with spray. In a large bowl add carrots, peppers, spinach and tomatoes,(or mix […]

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Jessica’s Jell-O Pops

August 3rd, 2015 — 4:33pm

These treats are fat-free, sugar-free and great on a hot summer’s day!


Sugar-free Jell-o • Crystal Light • Water


Make the Crystal Light according to the directions on the box Boil 1 cup of water and completely dissolve your choice of sugar free Jell-o in the boiling water Instead of using cold water for the remaining liquid to add to the Jell-o mix, add 1 cup of cold Crystal light Stir Pour mix into Popsicle molds and put it in the refrigerator for several hours until it completely turns to Jell-o Insert Popsicle sticks in the centre and freeze

Allowances: free

Flavor Combo Suggestions:

Sugar Free Jell-O: Crystal Light: Lemon Lemonade Raspberry Blueberry Raspberry Cherry Cranberry Breeze Strawberry Strawberry-Orange-Banana Orange Aloha Pineapple Coconut

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