Category Archives: Recipes

Chinese Anyone?


One of my favorite summer meals is lettuce wraps. Not only can you keep them healthy, but they are delicious and great cold or hot.

Here’s one of my family’s favorites.



Five-Spice Turkey and Lettuce Wraps

Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal: Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.


    • 1/2 cup(s) water
    • 1/2 cup(s) long cooking brown rice
    • 2 teaspoon(s) sesame oil
    • 1 pound(s) 93%-lean ground turkey
    • 1 tablespoon(s) minced fresh ginger
    • 1 large red bell pepper, finely diced
    • 1 cup(s) water chestnuts, rinsed and chopped
    • 1/2 cup(s) reduced-sodium chicken broth
    • 2 tablespoon(s) hoisin sauce
    • 1 drop ginger essential oil, clove essential oil, cinnamon essential oil, black pepper essential oil, and fennel essential oil OR 1 tsp five-spice powder
    • 1/2 teaspoon(s) sea salt
    • 2 head(s) Boston lettuce, leaves separated
    • 1/2 cup(s) chopped fresh cilantro, basil, mint and chives

1 small red cabbage, shredded


1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 15 minutes. Remove from the heat.

2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, oils and salt; cook until heated through, about 1 minute.

3. To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and cabbage and roll into wraps.


Super Salad!


Here’s a great summer salad that is sure to please at your Fourth of July Party. AND It’s super healthy too! Can’t beat that!

Grilled Asparagus and Mozzarella Salad
1 Serving
4 oz Cheese, mozzarella, reduced fat
3/4 cup Raw Tomatoes, Grape
3/4 cup Cooked Asparagus, frozen
2 tbsp Basil or 1 drop basil essential oil
1/4 tsp Garlic Powder
1/4 tsp Pepper or 1 drop black pepper essential oil
1 tsp Vinegar, balsamic
10 sprays Non-stick Cooking Spray
(Using essential oils gives you essential vitamins and minerals that you can’t get large quantities of in the dried plants)

1. Cut asparagus spears into thirds. Place asparagus pieces in a lightly greased grill pan and cook until tender. Remove and set aside.
2. Cut 4 oz of part-skim mozzarella cheese into cubes and place in a medium bowl.
3. Chop or slice the basil leaves. Add the basil along with the grape tomatoes and cooled asparagus pieces to the mozzarella.
4. Combine the pepper and garlic powder with the mozzarella mixture and drizzle with balsamic vinegar.

How about Chicken Wings? Here’s a great healthy recipe.

Summer Fun and Pizza!!


Summer is here and that means pool parties, the beach, camping, the fourth of July.  Here’s a fun healthy treat for dinner. Love pizza but don’t want the calories?  Try this version. You’ll LOVE it!


2 Servings.

• 1 cup cauliflower florets
• 5 ounces of 95-97% lean ground turkey
• 1 egg
• 1 cup (4 oz) part-skim shredded mozzarella
• 1 garlic clove, minced
• ¼ tsp Italian seasonings—or about 1 drop each of basil and oregano essential oils
• ¾ cup thinly sliced mushrooms
• ¾ cup halved grape tomatoes
• 1 cup fresh baby spinach

1. Preheat oven to 450° F.
2. Steam cauliflower till tender, then mash.
3. Cook ground turkey in a non-stick pan until done. Set aside and keep warm.
4. To make the crust, combine the egg, ½ cup (2 ounces) cheese, mashed cauliflower, garlic, and Italian seasonings  or oils in a medium mixing bowl.
5. Spread mixture evenly on a non-stick, 9-inch round pizza pan or baking sheet.
6. Bake 20 minutes and remove from oven. Switch oven to a low broil setting.
7. Top crust with tomatoes, remaining mozzarella, spinach, and cooked turkey.
8. Return pizza to oven and broil until crust and cheese have slightly browned, about 10 minutes.
9. Remove from oven and let cool two to three minutes before cutting and serving.


What’s your Achilles’ Heel?


We all have it. That one thing (or even two things) that we just love so much, it will derail every goal and good intention when it comes to eating healthy.  Mine is french fries…



and chocolate…




and mushrooms, the deep fried ones!

So how do you have your cake, or fries, or chocolate… and still stay healthy? It’s about all about MODERATION and PREPARATION.

You know about MODERATION.  Keep your serving size small and don’t go back for seconds.  Also, some things just aren’t healthy for you if you eat them EVERY DAY.

PREPARATION is a little harder.  Just because you are not adding sugar or frying something, doesn’t mean you are sacrificing taste.  I love to cook and here’s what I’ve come up with for my three Achilles’ heel items.


Suntanned French Fries

  • cooking spray
  • 1 pound butternut squash – peeled, seeded, and cut into thick French fries
  • 1 pinch salt to taste
  • 1 drop black pepper essential oil or 1/4 tsp black pepper
  • 1 drop oregano essential oil or 1/8 teaspoon oregano
  • 1/8 tsp cayenne
  • 1/8 tsp salt


  1. Preheat oven to 450 degrees F (230 degrees C). Spray a baking sheet with cooking spray.
  2. Blot any moisture from the butternut squash fries with paper towels, and place on the prepared baking sheet. Sprinkle with salt, black pepper, and Cajun seasoning.
  3. Bake in the preheated oven until lightly browned and tender, 15 to 20 minutes, turning once.


Chocolate Bark


  • 2 tablespoons coconut oil, softened
  • 1 drop Peppermint essential oil
  • 2 tablespoons cocoa powder
  • ½ teaspoon honey


  1. In a small bowl, combine all three ingredients and mix until well combined. Taste the mixture, and adjust sweetness, to taste.
  2. Transfer the chocolate mixture to a dish lined with parchment paper, and smooth with a spatula.
  3. Place in the freezer to set for 20 minutes, then use a knife to cut into bite-sized chunks.
  4. Serve directly from the freezer and enjoy!

It’s important that the coconut oil is not melted, or the coconut oil and cocoa powder will separate while setting. For a smooth texture, solid or softened coconut oil is best.


Not Deep Fried Mushrooms

  • 1/2 c. quinoa flour
  • 1/2 tsp paprika
  • 1 c. soft bread crumbs (I prefer whole wheat)
  • 1/2 c grated parmesan
  • 1 drop basil essential oil or  2 tsp dried basil
  • 1/2 c egg substitute, slightly beaten
  • 1/4 c. non-fat milk
  • 16 oz fresh mushrooms
  • 1/4 c. Smart Balance Light buttery Spread. melted


  1. Preheat oven to 450 degrees
  2. Lightly grease 15×10-inch jelly-roll pan.
  3. In plastic bag, combine flour and paprika.
  4. In another plastic bag, combine crumbs, cheese and basil.
  5. In small bowl combine eggs and milk.
  6. Shake mushrooms in flour mixture and dip in egg mixture.
  7. Shake in crumb mixture, pressing crumb mixture to mushrooms to coat.
  8. Arrange mushrooms cap-side down on prepared jelly-roll pan.
  9. Drizzle with butter.
  10. Bake 10 minutes or until golden brown.


You don’t have to give up foods you enjoy when you’re working on living and eating healthy. Most recipes can be modified to give you the foods you love without the not-so-good oils, sugars, fats, and calories that are NOT good for your health.

Lock Me Up And Throw Away The Key


I often hear that Organic, Clean, Healthy eating is too restrictive, too much like a permanent diet. I have to chuckle, especially when some naysayer actually sees what I eat.  So here’s me being completely open about my day and what goes in to my mouth.  What better day to choose than Monday.  here’s my menu. once you see it, leave a comment and tell me if you think my “diet” is TOO MUCH LIKE A DIE-T. (I’ll even be sweet and include some recipes, since I love cooking these and that means I know what goes into my meals)



Low-Fat Winter Fruit Granola

Makes 24 1/4-cup servings

  • 4 cups regular rolled oats
  • 1/4 cup unprocessed wheat bran
  • 2 tablespoons coconut oil
  • 1/3 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1/2 cup sliced almonds
  • 1/2 cup chopped dried pears or apples
  • 1/4 cup dried cranberries
  • 1/4 cup chopped dates
  • 4 drops ginger essential oil
  1. Preheat the oven to 325 degrees F.
  2. Combine the oats and bran on a large baking sheet.
  3. In a small pan over medium heat, stir in the coconut oil, maple syrup, vanilla and almond extract. When the mixture begins to bubble, pour it over the oat mixture and mix well.
  4. Bake for about 10 minutes. Add the almonds and stir the mixture thoroughly. Continue to bake until the oats and almonds are lightly toasted, about 10 minutes more, stirring again halfway through.
  5. Stir in the rest of the ingredients.
  6. Bake until the oats are crisp, about 5 minutes longer. Remove the pan from the oven, and stir the mixture. Let the granola cool for 5 minutes, the stir again.

Storage: When the granola is completely cool, you can store it in an airtight container for up to 4 weeks.

Mid-Morning snack:

TSFL  Blueberry muffin mf muffin









     Sweet Potato, Fennel & Olive Salad with Crispy Kale & Quinoasweet salad

Serves 2

– 1 large sweet potato

– 1 cup of cooked quinoa

– 2 fennel

– 5 kale leaves

– 1 cup of pitted green olives

– 6 drops Lime or Lemon essential oils

– virgin olive oil

– cinnamon

– paprika

– rosemary

– sea salt

The night before marinate the fennel, Start by slicing off the spiky top and the very bottom edge, then cut the rest into slithers. Place it in a big glass bowl and cover with the essential oils, sea salt and olive oil – there should be enough liquid in there from the oils to ensure that each fennel slice is coated. Then leave the bowl in the fridge to soften.

Heat the oven to 350 degrees. Then cut the sweet potato in half, into slices and then into bite sized cubes. Place these in a baking dish with olive oil, sea salt, cinnamon, paprika and rosemary – stirring everything well with your hands to ensure that all sides of each cube is coated in deliciousness. Then bake for 30 minutes, stirring them once or twice during this time.

While the sweet potatoes bake cook the quinoa.

Chop the kale leaves into bite sized pieces and two or three minutes before the sweet potatoes are cooked add the leaves to the top of the baking dish with a little extra oil and salt.

Once the kale is crisping up remove the baking tray and mix everything together with the quinoa, fennel and olives.

Mid-afternoon snack:

     TSFL Chocolate Browniebrownie


     Green Chicken Enchiladas

Serves 4enchiladas

  • 1 cup dried chickpeas, soaked overnight and boiled in salted water until tender
  • 1 small onion, diced
  • 2 cups diced tomatoes
  • 1/2 tsp fresh oregano
  • 1 drop oregano essential oil
  • sea salt and black pepper
  • 1 cup shredded cooked chicken breast
  • 1 cup grated reduced fat cheddar cheese
  • 10-12 corn tortillas
  • 1 3/4 cup low sodium vegetable broth
  • 1 cup nonfat Greek yogurt
  • 1 bunch kale, stemmed
  • 4 oz chopped green chiles
  • 2 scallions, chopped


  1. In a large nonstick skillet, spray with cooking spray and, over medium-low heat, saute chickpeas, onion, tomatoes, oregano, 1 teaspoon sea salt and 1/8 teaspoon black pepper. Saute 5-6 minutes over medium-low heat or until all liquid from tomatoes has evaporated, stirring often. Remove from heat.
  2. In a blender or food processor, puree the vegetable broth, Greek yogurt, kale, chiles, and scallions.
  3. Preheat oven to 400 degrees F. Grease a 9×13 casserole or baking dish. Lightly cover bottom of the dish with 1/2-3/4 cup of the sauce.
  4. Heat corn tortillas by wrapping the stack of them in aluminum foil and placing them in the preheating oven for 5-7 minutes or by microwaving them covered with a wet paper towel for 30 seconds.
  5. Stir 1/2 cup of cheese, chicken, and oregano oil into the chickpea mixture. Add heaping 1/2 cups of filling to one end of each tortilla and roll up or fold in half placing each one seam side down in the prepared casserole dish.
  6. Pour kale sauce evenly over top of enchiladas.  It will be very liquidy, but don’t worry, it will thicken as it cooks. Sprinkle remaining 1/2 cup of cheese over the enchiladas. Bake for about 25 minutes until bubbly all over. Allow to sit for five minutes before serving.

Evening snack:

TSFL Chocolate Mint ice cream  icecream








There you have it.  That’s my meal plan for today This is pretty typical eating for me. Healthy, flavorful, and organic/fresh. Now tell me…  Does your DIE-T look like this?



For My Clients: Thanksgiving Holiday Menu


Suggested Serving Time

Appetizers (1 meal, 1 snack) 2:00 pm

* Southwest Bean Dip with Medifast Multi Grain Crackers

* Celery Sticks with Sweet-Tangy Mustard

* Sparkling Flavored waters with 0 carbs / 0 calories. Serve over crushed ice and mint sprig for garnish.

Soup (1 snack) 4:30 pm

* Beef Consommé

Plenty of water with lemon wedges for your beverage throughout the day

Salad (Part of Lean and Green Meal) 5:00 pm

* Baby Greens with Spinach

Water Chestnuts

Low Fat Raspberry Vinaigrette


Main Course (Lean and Green Meal) 5:30 pm

* 4 – 6 oz. of White Turkey Meat

* TSFL Legal Turkey Stuffing

* Broccoli, steamed in chicken broth

* Healthy Mashed Cauliflower

Dessert (1 meal) 8:00 pm

* Lemon Mousse Crunch

Or Vanilla Pumpkin Spice Shake

Or TSFL Pumpkin Pie


South of the Border Bean Dip

4 – 5 oz.boiling water ¼ tsp Onion Powder

1 pkt Medifast Chili ¼ tsp Garlic Powder

1 cup Chicken Bullion ¼ tsp Cumin

1 pkt Medifast Multi Grain Crackers ¼ tsp Chili Powder

* Place Chicken bullion granules in microwave safe bowl and add boiling water. Add Medifast Chili and stir to blend. Cook in microwave for 1 minute. Remove from microwave, add seasons, and cook for additional minute. With hand blender, blend until smooth and thick. Dip crackers in bean dip.

Sweet-Tangy Mustard

3 – 4 Tbsp Mustard, regular yellow 2 pkts Splenda

* Mix together and let sit for a few minutes to blend the flavors. Dip celery sticks in Sweet Tangy mustard.

Beef Consommé

1 cup Beef Bullion

1/2 tsp Onion Flakes

* Prepare soup as you normally would and add the onion flakes.

Raspberry Vinaigrette Salad

1-cup Baby Greens w/ spinach, torn into bite size pieces

1/8 cup Chopped Water Chestnuts

1 Tbsp Low Fat Raspberry Vinaigrette or make your own with vinegar and oil

* Toss together and serve chilled.

TSFL Legal Turkey Dressing

1 pkt Medifast Garden Vegetable Crackers

½ cup Bullion

4 – 5 oz. Boiling Water

2 Tbsp Chopped Onion, finely

2 – 4 Tbsp Chopped Celery, finely

Pinch Poultry Seasoning, ground

* Crush the crackers in zip lock bag with a meat tenderizer. Pour into small mixing bowl. Mix a half cup of Bullion and boiling water together, add the onion and celery sauté until onion and celery are cooked. Spoon the onion and celery mix on top of the crushed crackers. Add a pinch (really season to your own taste) of poultry seasoning. Mix. Add liquid, a small amount at a time, to the mixture to attain the consistency you like. Enjoy with your turkey and fresh, green vegetables.

Healthy Mashed Cauliflower 1 medium cauliflower

Calorie free, no trans-fat butter spray (I Can’t Believe it’s Not Butter or Smart Balance)

Chicken broth/ Bullion

Salt and Pepper

Cook cauliflower until fork tender.

Drain and mash cauliflower by hand or in food processor until desired consistency.

Mix in margarine to taste.

Add salt and pepper, to taste.

Lemon Mousse Crunch (makes 2 meals)

1 pkg. Sugar Free Lemon Jell-O

1-cup water, boiling

2 ice cubes

6 oz. Water, cold

1 pkg. Vanilla Medifast

1 Medifast Lemon Bar

* Put Jell-O in a bowl, add boiling water, and stir until gelatin dissolves.

Add two (2) ice cubes and stir until ice melts. Refrigerate until almost gelled.

Remove from refrigerator and beat with electric mixer until frothy.

Mix Vanilla Medifast in 6 oz. of water, slowly add to frothy gelatin mix and blend.

Chop up Lemon Crunch Bar in small pieces and fold into gelatin mix.

Spoon mixture into serving dishes.

Vanilla Pumpkin Pie Spice Shake (1 meal)

1 pkg. Vanilla Medifast

4-6 oz Water, cold

To Taste Pumpkin Pie spice

To Taste Torani’s Irish Cream Sugar Free Syrup

Crushed ice

* Mix in blender until thick

TSFL Pumpkin Pie (1 meal)

1 pkg. Apple Cinnamon Oatmeal Medifast

1 pkg. Multi-Grain Crackers Medifast

5 oz Water

1/4t (to taste) Pumpkin Pie Spice

3+ (to taste) Splenda packets

(Optional: Mini bite-Redi-Whip on top)

* Mix Oatmeal, water, spice and sugar together in microwave safe bowl. Cook on High 2 min. Stir thickened mixture. Chill in freezer 10 min. and spoon onto crackers.

Holiday Recipes

Frozen Pumpkin Shake
Serves 1
1 MF French Vanilla 55 or 70 Shake
1 tsp pumpkin spice
1/8 tsp ground cinnamon
1/2 cup cold water
1/2 cup ice
Pour ingredients into blender and mix until smooth.
Cal 95 | Fat 0.5g | Chol 0mg | Carb 15g | Pro 11g
(based on Medifast French Vanilla 55 Shake)
Cinnabon ShakeImage
Serves 1
1MF French Vanilla 55 or 70 Shake
1 tsp ButterBuds
1/2 tsp ground cinnamon
1/2 cup cold water
1/2cup ice
Pour ingredients into blender and mix until smooth.
Cal 97 | Fat 0.5g | Chol 0mg | Carb 16g | Pro 11g
(based on Medifast French Vanilla 55 Shake)

Shake Cookies

Serves 1
1 MF French Vanilla 55 or 70 Shake
1/8 tsp baking powder
2 packets splenda® sweetener
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1/4 cup water
Preheat oven to 350° F. Combine all ingredients in a bowl. Spray a foil-lined, oven-safe pan with non-stick cooking spray. Drop mixture by teaspoon onto the pan and bake for about 15 minutes.
Makes approximately 3–5 cookies.
Cal 100 | Fat 0.5g | Chol 0mg | Carb 16g | Pro 11g
(based on Medifast French Vanilla 55 Shake)
Green Bean Almondine
Serves 4
1-1/2 pounds raw green beans, trimmed
4 Tbsp almonds, slivered
2 Tbsp butter
Salt and pepper to taste
Sauté almonds in butter until lightly browned; be careful not to burn. Steam green beans. Toss with almonds and season with salt and pepper before serving.
Cal 148 | Fat 10g | Chol 15mg
Carb 15g | Pro 5g(per serving, approximately 1- 1/2   cups each)
Hot Cocoa Viennese
Serves 1
1 MF Hot Cocoa
1/2 tsp ground cinnamon
6 oz hot water
1/4 tsp vanilla extract
Combine Hot Cocoa and cinnamon in a mug or microwave-safe cup.  Add hot water and vanilla extract; stir until dissolved. Allow   drink to cool for a few minutes to blend flavors. Stir and serve.
Cal 115 | Fat 1g | Chol 10mg |
Carb 15g | Pro 14g

Gingerbread LoavesImage

Serves 2
2 MF Apple Cinnamon Oatmeals
2-4 Tbsp sugar-free gingerbread syrup

1/8 tsp baking powder3/4-1 cup water

Preheat oven to 350° F. Combine all ingredients in a large bowl; mix well. Spray two (2) mini-loaf tins with non-stick cooking spray. Divide batter evenly into tins. Bake for 30–45 minutes or until a toothpick comes out clean when inserted into the center of the loaves.
Cal 104 | Fat 1.5g | Chol 0mg |
Carb 16g | Pro 11g
Holiday Stuffing
Serves 1
1 packet MF Multi-Grain Crackers
1 cube chicken or vegetable bouillon
4-5 oz boiling water
1 Tbsp onion, chopped
2 Tbsp celery, chopped

1/4 tsp poultry seasoning, to taste

Salt and pepper, to taste
Crush the packet of Medifast Multi-Grain Crackers in a small mixing
bowl. In a separate, microwave-safe bowl, crush bouillon cube and
mix with water, onions, and celery; cook this mixture in microwave
1–2 minutes or until vegetables are tender. Add poultry seasoning to
taste. Mix well, adding additional water to achieve desired consistency.
Blend bouillon and vegetables with Medifast Crackers.
Cal 79 | Fat 1g | Chol 1.0mg | Carb 15g | Pro 2.5g


 Herb-roasted Turkey Breast
              Serves 2
1 lb  boneless turkey breast, raw
2 cups celery, chopped
1 cup sliced mushrooms
2 Tbsp onion, diced
1 tsp poultry seasoning
1/2 tsp ground black pepper
1/2 cup low-sodium chicken broth
1/2 tsp onion powder
1 tsp garlic powder
2 tsp canola oil, butter
Preheat oven to 350° F. Place turkey breasts in medium roasting pan. Sprinkle equal amounts of poultry seasoning, black pepper, onion powder, and garlic powder on turkey breasts. Place celery, onions, and sliced mushrooms around turkey breasts. Pour chicken broth and oil (or butter/margarine) into roasting pan. Roast for 45–60 minutes or until internal temperature of turkey breasts reaches 170° F. If cooking turkey breasts with skin on, remove skin prior to eating.
Cal 323 | Fat 7g | Chol 148mg | Carb 7g | Pro 56g
(per serving, approximately 6 ounces cooked turkey and 1- 1/2 cups mixed vegetables)