Tag Archives: healthy recipes

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.

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)

Shrimp Salad


shrimp saladHow about a shrimp salad for your dinner tonight! All on my weight loss program!!

7 oz shrimp
1/2 cup tomatoes
1/2 cup(cooked) broccoli
2 T Light Balsamic vinaigrette dressing
1/2 cup shirataki noodles
1 T diced red onions
1 tsp lime juice (Fresh)

Mix all together and enjoy. Add sprinkle creole seasoning (or season salt). The best part about shirataki noodles is that they count as a vegetable! You will find them in your produce section. Remember to rinse them (they will have a slight fish smell, but are made from Tofu, but that will COMPLETELY go away when you blanch them for 3 minutes.

Veggie Pizza


Love Pizza? Me too. But I try to limit my gluten and cholesterol intake.  When I tried this version I was in heaven.  Meet the Cauliflower Crust Veggie pizza.  Yum!!!



Non-stick spray
2 ½ cups grated cauliflower (about ½ a large head)
1 large egg, lightly beaten
1 cup shredded part skim mozzarella
2 tablespoons grated Parmesan cheese
Kosher salt and freshly ground black pepper
1/4 cup homemade or store bought tomato sauce
1/2 cup shredded part skim mozzarella cheese
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
¼ teaspoon crushed red pepper flakes
¼ cup basil leaves, for garnish


Heat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.

Grate the cauliflower using a box grater until you have 2 cups of cauliflower crumbles. Place in a large bowl and microwave for 7-8 minutes, or until soften. Remove and let cool. Mix in the egg, mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with non-stick spray and bake for 10-15 minutes, or until golden.

Top the pizza with the sauce, mozzarella, cherry tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Veggie Spaghetti


spaghetti2 tablespoons extra-virgin olive oil
1 medium yellow onion, diced small
1 large carrot, diced small
2 small celery stalks, diced small
3 garlic cloves, minced
1 pound lean, ground turkey or chicken breast
2 cups crushed tomatoes (from a 28-ounce can)
Red-pepper flakes (optional)
Coarse salt and ground pepper
6 cups Roasted Spaghetti Squash


In a large skillet add 1 tablespoon oil, onion, carrot, celery, and garlic and cook until vegetables are tender, 15 minutes. Transfer to a medium bowl.
Add 1 tablespoon oil and meat to skillet and cook, breaking up meat with a wooden spoon, until almost cooked through, 5 minutes. Add vegetables, tomatoes, and pinch of red-pepper flakes, if using, to skillet and bring to a simmer; cook until meat is cooked through and sauce is thickened, 5 minutes. Season with salt and pepper. Serve over spaghetti squash.

Pretty Peas with Cauliflower on Top


cauliflower and peasPretty Pease with Cauliflower on Top
1/4 cup walnuts
2 tbsp nutritional yeast
1 head cauliflower cut into bite size pieces
3 tbsp olive oil, divided
1 tsp salt, divided
1 cup fresh peas
1 cup vegetable broth
2 tsp garam masala *see notes
1 tsp ground cumin
1/4-1/2 ground cayenne or arbol chili
1/2 tsp tumeric
3 tbsp tomato paste
2 tbsp fresh parsley or cilantro, minced

Toast the walnuts in a dry skillet over medium heat until fragrant and lightly browned. Cool completely.
Once cooled transfer to a small food processor and add the nutritional yeast. Process until finely ground. Set aside.
Heat a large skillet over medium high heat. Add 2 tbsp oil. Add the cauliflower and 1/2 tsp salt. Cook 10 minutes or until lightly browned. Add the peas and 2 tbsp of the vegetable broth. Cover and reduce heat to low. Cook 10 minutes or until the cauliflower is tender.
Remove from the pan and set aside. Wipe out the skillet and place back on the heat (still on low) and add the remaining 1 tbsp oil, garam masala, cumin, chili and turmeric. Stir well. Add the tomato paste and vegetable stock. Stir until smooth. Let simmer a minute or two before adding the cauliflower and peas back into the skillet. Stir well and cook until heated through.
Transfer to a serving bowl and top with the walnut mixture and parsley.
*You can easily make your own garam masala by placing 2 cinnamon sticks broken into small pieces, 3 cardamom pods, 2 tbsp coriander seeds, 1 tbsp cumin seeds, 1 tbsp peppercorns, 2 cloves and 1/4 tsp fennel seeds in a dry skillet over medium heat. Cook, stirring constantly 2-3 minutes or until you smell an aromatic toasty smell. The cumin toasts the fastest so be careful not to over cook and burn it. Remove from the heat to a plate. Once cooled transfer to a spice mill and grind to a fine powder. If desired you can also add a pinch of ground nutmeg. This mixture can be stored in an airtight container in a cool dry place for up to 1 month.