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TIME: Prep 15 min, Bake 1 hr

YIELD: serves 4


3 lbs organic local apples (approx 8-10)

1/2 cup fresh cranberries (do not use frozen berries as this will make the dish too watery)

1/3 cup grass fed butter melted

1 tbsp coconut oil melted

juice of 1 lemon

2 tbsp raw local honey

1 tbsp cinnamon

1 tsp ground vanilla bean


1. Preheat oven to 350.

2. PEEL and cube all apples (peeling is important as it will give it the pudding texture.)

3. Place apples in a bowl, pour in lemon juice and mix.

4. Add cinnamon and vanilla and mix. Add cranberries to apples.

5. Melt butter and coconut oil. Transfer apples to a glass pyrex pan and then pour the melted butter and coconut oil over them. Mix a bit.

6. Pour honey over top of apples.

7. Place in the oven. Bake for 15 min, then mix apples so the sauces from the bottom fully coat the top layer of apples. Continue to bake for another 45 min.

8. Remove and serve.





Immune-Boosting Ginger Squash Soup


  • 2 tbsp coconut oil or other heart-healthy oil
  • 1 butternut squash, peeled, seeded, and cubed
  • 2 sweet potatoes, peeled and cubed
  • 2-3 carrots, peeled and roughly chopped
  • 1/2 onion, diced
  • 4 cloves garlic, smashed
  • 4 cups vegetable stock
  • 1 tsp ground or grated ginger
  • 1/4 tsp ground turmeric
  • 1 tsp pepper
  • salt to taste (I used 1 tsp)


  1. In a large stock pot, saute the garlic and onions on medium heat in the oil until translucent. Do not overcook. Stir constantly.
  2. Dump all the chopped veggies into the pot with the 4 cups of stock. Bring to a boil on medium-high heat.
  3. Turn down the heat and simmer on medium low until the mixture is very soft. This takes about 20-30 minutes. Stir periodically.
  4. Using a stick blender, slowly blend the soup until it is a uniform consistency.
  5. Add the ginger, turmeric, salt, and pepper.
  6. Simmer on low for 10 minutes until all the flavors are blended.
  7. Serve warm, with a dollop of plain greek yogurt if desired.






 ham/string cheese roll-ups, strawberries/blueberries, almond flour chocolate chip cookies, hard boiled egg, cauliflower, pickles


 peanut butter sandwich on lavash bread, strawberries/blueberries, hardboiled egg, snap peas/tomatoes, string cheese, chocolate covered almonds, Trader Joe’s letter cookies


Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs

(Makes 4-6 servings)

1 can garbanzo beans (chickpeas) rinsed and drained well
1 1/2 cups diced cucumbers with skin on
1 1/2 cups diced tomatoes (drained in colander if the tomatoes are extra juicy)
2 T balsamic vinegar (I like Fini Balsamic Vinegar)
3 T good quality extra virgin olive oil
1/2 cup chopped fresh oregano (or basil)
salt and fresh ground black pepper to taste
1/2 cup crumbled Feta (or goat cheese)

Put garbanzo beans in colander and rinse very well until no more foam appears. Remove any chickpea skins that come off when you're rinsing the beans. Let beans drain at least 15 minutes. (I sometimes pat them dry with a paper towel if I'm in a hurry and they seem quite wet.) Mix olive oil and balsamic vinegar with a whisk. Place beans in small ziploc bag, pour dressing over and marinate beans in refrigerator 4-6 hours or longer.

When you're ready to prepare the salad, remove beans from refrigerator and drain them in a colander, reserving the dressing. Taste dressing for seasoning, and if you don't have at least 3 T dressing, add a bit more balsamic vinegar and olive oil.

Dice tomatoes and if they're extra juicy, put in colander to drain while you prepare other ingredients. Cut cucumbers into fourths lengthwise, and then into pieces about 1/2 inch wide. (If cucumbers seem wet, pat dry with paper towel.) Wash oregano, spin dry or dry with paper towel, and coarsely chop using a chef's knife.

Combine tomatoes, cucumbers, garbanzo beans and oregano and toss with reserved salad dressing. Season salad with salt and fresh ground black pepper to taste. Divide salad among individual serving plates, and top with crumbled Feta or Goat cheese just before serving.



Spinach & Feta Chicken Meatballs

Prep time:
Cook time:
Total time:
Serves: 4
Spinach is the star ingredient of these chicken meatballs and the feta cheese helps keep them extremely moist.
  • 1 pound ground chicken
  • 1 Tbsp chopped parsley
  • 3 Tbsp finely chopped spinach
  • ¾ tsp garlic powder
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 tsp paprika
  • ½ tsp crushed red pepper
  • ½ tsp cayenne pepper
  • ¾ tsp fennel seeds
  • ¼ cup feta cheese crumbles


  1. Mix all of the ingredients together and form the meat into balls.
  2. Lightly coat a pan with olive oil and heat it over medium heat.
  3. Cook the meatballs for several minutes on each side until they are nicely browned.
  4. Then turn the heat to low and cover the pan to allow the meatballs to cook all the way through.


Roasted Garlic Mashed Potatoes



2 pounds baby red potatoes

2 pounds cauliflower pieces

1/4 cup butter

3 tsp minced garlic (to taste for your preference)

2/3 cup low fat milk

1/4 cup grated parmesan cheese

1/4 cup plain high protein Greek yogurt

Salt and pepper to taste

Chopped fresh chives for garnish


*Click on the link below to watch a video on how to "braise" your cauliflower.  It is important to braise as shown in this video. (Steamed cauliflower does not work well -too mushy)



1. Cut cauliflower to remove core.  Cut flowers into small pieces, add to sauce pan.  Add garlic and butter, cover and braise cauliflower over medium heat, stirring every 3-5 minutes until stalks are tender.

2. Cut baby red potatoes in half lengthwise and boil in salted water until tender (about 20 min)

3. Mash cauliflower to break up flowers.  Try to avoid having chunks of the stalk remain.

4. Warm milk in microwave for 20-30 seconds.

5. Add potatoes to pan and mash.  While gradually adding milk, puree to desired consistency.

6. Stir in parmesan cheese, yogurt, salt and pepper.

7. Garnish each serving with chives and freshly groud pepper.  Or soy imitation bacon bits.  Or a dollop of "Ranch Greek Yogurt Dressing."


Makes about 12 One-cup servings.

This recipe is 50% potatoes, and as you know, potatoes are not low GL, so be sure to not eat more than a one-cup serving.


Chicken and Rice Soup

Recipe makes six 1 ½ cup servings
G.L. – Great glycemic load of about 6
Calories – 225
Protein – 26 grams
Fiber – 3 grams
2 large Carrots, sliced
2 large Celery stalks, sliced
1 cup Fresh Mushrooms, sliced (optional)
1 Roma tomato, diced (optional)
4 oz. canned diced Green Chili’s, drained (optional)
2 TB. Butter
4 cups water
1 tsp. dried Parsley
¾ tsp. Pepper
1 tsp. Salt
1 tsp. Thyme
1/8 tsp Ground Cloves
½ tsp Paprika
4  Chicken Breast halves, chopped
¾ cup cooked Uncle Ben’s parboiled converted rice
10 ounces “Oikos” or “Fage” brand Greek Yogurt (Plain, non fat)
Sauté in 2 TB butter, the carrots, celery and mushrooms in a non-stick sauce pan on medium heat 
until no longer crunchy.  (Al dente if it was pasta)
Add all other ingredients except the yogurt.  Cook and stir until mixture is bubbly and slightly 
thickened. Stir in Greek yogurt; heat through and serve.



Steel Cut Oats

Yield: Serves 4-6


1 cup steel cut oats
3 1/2 cups water
Pinch of salt
1/2 cup skim milk
1 teaspoon vanilla extract
Cinnamon, Raisins, or whatever toppings you like


1. Bring the water to a boil in a large pot. Add the steel cut oats and and salt. Stir.

2. Reduce the heat to medium low and cook for 30 minutes. Make sure you stir the oats occasionally so they don't stick to the pan.

3. When the oats start to thicken, at about 30 minutes, add in the milk and vanilla. I think the milk makes the oats creamier. Stir the oats, milk, and vanilla together and cook for ten more minutes.

4. Add in the cinnamon and raisins or whatever toppings you wish.

5. If you want to make bruleed oats-put the oats in a bowl, sprinkle with brown sugar and turbinado sugar. With a creme brulee torch, fire the top of the oats until the sugar is crystalized.

Serve the oats hot. If you want you can let the oats cool and then portion them out into smaller containers. To reheat, I add a splash of milk and reheat in the microwave for 1-2 minutes.

*Note-you can use 4 cups of water and omit the milk, I just like the creaminess the milk adds.*





 2 tablespoons “cup for cup” measure type of  Xylitol or Truvia
 5 to 8 oz. sugar free or fat free Cool Whip
 8 to 10 oz. FAGE brand low or no-fat Vanilla flavor Greek
Yogurt (or your favorite brand of Greek.)
Stir ingredients together and chill in refrigerator uncovered for a few hours.
PIE  (Serves 8)
 1 ½ Cups Canned Cooked Pumpkin  (Not the pre-made pumpkin pie filling.)
 ½ Cup “cup for cup” measure type of  Xylitol, Truvia, or your favorite sweetener.
 ¼ Cup Agave Nectar (PURE Agave from your health food store)
 ½ tsp. Salt
 ½ tsp. Ginger
 1 tsp. Cinnamon
 4 Eggs
 2 cups Milk
Blend in Blender or mixer until well blended.   Pour into large Pie shaped pan or baking dish.  Sprayed with nostick cooking spray.  If you choose to make this with a pie crust it will more than double the GL per serving.
Baked without a crust, as recommended here, the GL is only 4.  If you make it with a traditional pie crust the
GL is 11.
Bake 450 for 10 minutes and decrease temperature to 325 for 30 min. until mixture doesn’t stick to knife.  Top
with yogurt topping and cinnamon garnish and impress your guests!





Ingredients to serve 8

 1 medium to large spaghetti squash

 1/2 cup grated parmesan cheese

 1/2 cup low-fat mozzarella cheese

 1/3 cup fresh parsley, chopped

 1 tsp dried oregano

 1 tsp dried basil

 3 Roma or plum tomatoes, chopped


1. Preheat oven to 375° F

2. Cut spaghetti squash in half lengthwise with a big knife. 

3. Using a spoon, scrape away & discard the seeds and stringy bits from the inside. (Like a pumpkin.)

4. Place the squash in a microwave-safe dish cut-side down.  (Round side up.)

5. Cook on high for approximately 7-8 minutes. (Depending on the size of your squash and how powerful your microwave.) You will have to cook one at a time, as 2 will not fit in most microwaves.         

(If you do not have a turntable in your microwave, give the dish a turn half way to ensure even cooking.)

6. Repeat and cook the other half. 

7. Once squash is cool enough to handle, use a fork to separate individual strands like “spaghetti” and 

put strands in a mixing bowl.  (Set shells aside.)

8. Toss squash strands with all remaining ingredients.

9. Spoon back into squash shell halves and place round side down on cookie sheet. (Cut side up.)

10. Bake at 375, uncovered, for 10-12 minutes or until lightly browned.

11. Serve as a side dish or as “spaghetti noodles” under spaghetti sauce.




Pan Pizza

Created by Shrinker/chef, Valorie Harris

Makes one sheet pan serves 6

“Tastes unbelievably good!!!”


· 3 eggs

· 1/2 tsp garlic salt. (If you like garlic like Vicki does)

· 3 cups cooked cauliflower (grated or run through a potato ricer)

· 3 cups fat-free mozzarella cheese (crust)

· 1 Tbs Italian seasoning

· 1 tsp crushed garlic

· 2 tsp Italian seasoning

· 1/2 cup red wine (See footnote to make without wine)

· 1.5 cups low-fat mozzarella cheese (for topping)

· 1 15oz can low-sodium fire roasted tomatoes (in the canned stewed tomato section of the store.)


TOPPINGS — Use any veggies you would normally put on a pizza. (Mushrooms, onion, fresh tomato, arti-choke heart, broccoli, red or green peppers, black olives, pineapple, banana peppers, dried crushed red peppers.)

As for meats, use any that are 85-90% lean. (Turkey pepperoni, turkey sausage, “Gimme lean” sausage.) Cook meats in advance before placing on top of pizza. Try to use mostly vegetables and go light on the meat as each serving of pizza already has lots of fat due to the 3/4 cup of total cheese in each serving.


1. Spray sheet pan with PAM or line with non-stick foil.

2. Combine cauliflower, cheese, garlic salt, eggs and 1Tb Italian seasoning and press evenly into pan.

3. Bake at 450° for 20 minutes or until edges begin to brown and crust is firm to the touch.

4. Meanwhile, combine tomatoes, garlic, wine and 2t Italian seasoning and bring to a boil then reduce heat to medium and reduce until sauce thickens. (You may have to puree the sauce to get it to thicken up.)

5. Add salt, garlic salt or pepper to taste.

6. Remove crust from oven, set oven to Broil.

7. Spread sauce over entire crust and top with 1 1/2 cups low fat cheese and other toppings.

8. Broil just until cheese melted.

9. Let cool 10 minutes and cut into 6 squares to serve with knife and fork.



Turkey Mini-Meatloaves With Roasted Root Veggies


Turkey Mini-Meatloaves With Roasted Root Veggies

Make this "Cook Yourself Thin" recipe.
Serves 4
Calories per serving, meatloaves: 227
Calories per serving, roasted root veggies: 121

For the meatloaves
1 slice whole-wheat bread
1/2 cup skim milk
1 tablespoon plus 1 teaspoon olive oil
1 onion, diced
5-ounce bag baby spinach leaves
1 1/4 pounds ground turkey
2 tablespoons finely grated Parmesan
1 large egg
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon freshly grated nutmeg

For the glaze
3 tablespoons ketchup
2 teaspoon Worcestershire sauce
1 teaspoon hot sauce

For the roasted root veggies
3 large carrots, cut on the bias
2 Yukon Gold potatoes, cut on the bias
1/4 cup asparagus (about 4 stalks)
1 teaspoon chopped parsley
1 teaspoon chopped chives
1 1/2 tablespoons olive oil
1 teaspoon salt
1/4 teaspoon pepper

1. Preheat oven to 375 degrees. Arrange oven racks to accommodate two dishes being cooked simultaneously.

2. Grind the bread in a food processor until fine crumbs form. Transfer to a large bowl, and pour milk over crumbs.

3. Heat 1 teaspoon oil in a large skillet, preferably nonstick, over medium heat. Add onion and cook, stirring occasionally, until softened and golden, about 5 minutes. Add spinach, and stir until just wilted, about 30 seconds. Transfer to bowl with soaked crumbs. Add the turkey, cheese, egg, salt, pepper and nutmeg. Combine the mixture with your hands until well mixed; it will be quite wet.

4. Pack 1 cup of the mixture into a 1-cup dry measuring cup. Invert the cup onto a rimmed baking sheet, gently shaking the cup to release the mixture. Gently pat the mound to smooth its shape. Repeat three times with remaining mixture. Bake mini meatloaves until cooked through and golden, about 40 minutes.

5. While the meatloaves are cooking, make the glaze: In a small bowl combine the ketchup, Worcestershire sauce and hot sauce. Brush over meatloaves.

6. To make the roasted root vegetables: On a baking sheet, toss all the vegetables in the olive oil, and season with salt and pepper. Add to the oven along with the meatloaves and roast for 30 to 35 minutes, stirring midway through baking. Remove from the oven and sprinkle with fresh herbs.





Southwest style Lettuce Wrap 

Snack to serve 2

More great recipes at

Data from


· 1 chicken breast, boiled and cubed

· 1/4 cup corn kernels

· 1/4 cup drained black beans

· 1 small squash, shredded

· 1 small zucchini shredded

· Salsa

· 4 Large lettuce leaves bathing in a bowl of ice cold water


Stir fry veggies in no calorie cooking spray until tender.  Stir in salsa to taste.


Remove from heat and allow to cool to a warm stage.  If you put the mixture on a lettuce leaf when it is

iron hot, it will wilt the lettuce leaves.


Next, pull the lettuce leaves out of their ice baths and pat them dry.  Carefully fill one side of a lettuce leaf with

half of the veggie southwestern mixture - as you would if you made an enchilada.  Next, roll over once, then

fold each end towards the center.  Finish folding the lettuce leaf by rolling it shut.



Cajun Baked Sweet Potato Fries


· 2 large sweet potatoes

· 1/4 cup grated parmesan cheese

· 1/4 cup whole wheat flour

· 2 tsp Creole seasoning

· 1 cup low fat milk

· Butter to grease pan


1. Preheat oven to 425° F.

2. Cut potatoes in half width-wise, then cut into small wedges

3. Combine next 3 ingredients in gallon-size zip top bag.

4. Dip potatoes in milk to moisten, then place in bag with coating mix. Shake gently to

coat in powder.

5. Grease pan lightly with butter

6. Add potato wedges to pan, bake 30 minutes, turning once during baking.




Gluten Free, High Protein, Low Glycemic
Chocolate Brownie

Makes 12 cupcakes – You won’t believe how great they taste!!!
PREP TIME 20 Minutes. COOK TIME 30 Minutes.
INGREDIENTS – Topping (Or just squirt a dab of low fat whipping cream as shown in picture)
 3 tablespoons “cup for cup” cooking measure type of Xylitol or Stevia
 8 to 10 oz. FAGE brand low or no-fat Vanilla flavor Greek Yogurt (or your favorite brand of Greek)
 6 cups sliced fresh strawberries
 2 tsp of balsamic vinegar (to lower GI)
 1 1/2 cups chocolate chips (Dark chocolate, not milk chocolate.)
 1 (15-19 oz.) can garbanzo beans, rinsed & drained.
 4 eggs
 1/2 teaspoon baking powder
 3/4 cup “cup for cup” cooking measure type of Xylitol or Stevia
 1/2 tsp Almond extract (optional)
 1/2 Cup chopped walnuts, pecans or almonds. (Optional)
1. Into yogurt stir in Xylitol or Stevia. Chill in refrigerator uncovered for several hours.
2. Slice fresh strawberries and toss with 2 tsp balsamic vinegar. Let chill & mix flavors for 2-10 hours.
3. Preheat the oven to 350 degrees F (175 degrees C).
4. Generously “Pam spray” a cupcake pan or a 9 x 9 baking pan.
5. Place the chocolate chips into a microwave-safe bowl. Heat in the microwave for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, reduce the power to 50 percent.
6. Combine the beans and eggs in the bowl of a food processor or a blender. Process until smooth.
7. Add to the blended beans and eggs, the Xylitol or Stevia and the baking powder, and pulse to blend.
8. Mix in optional almond extract and nuts if you choose.
9. Pour in the warm melted chocolate and blend until smooth, scraping down the corners to make sure chocolate is completely mixed.
10. Transfer the batter to the prepared pan.
11. Bake for 25-30 minutes in the preheated oven, or until a knife inserted into the center comes out clean.
12. Cool in the pan on a wire rack for 10 to 15 minutes before inverting onto a serving plate.
13. Just prior to serving top brownies with ½ cup strawberries and topping.
* Thank you to Coach Wendy Curtin for turning me on to Garbanzo bean desserts! and






7-Ingredient Turkey Chili

Prep: 10 minutes Cook: 30 minutes Serves: 6

2 lb. ground turkey 1 large onion, chopped (about 1 cup) 2 tbsp. chili powder 1/2 tsp. ground cumin 3 1/2 cups V8® 100% Vegetable Juice (Regular or ‘Spicy V8” for a kick) 1 small green pepper, chopped (about 1/2 cup) 2 cans (about 15 ounces each) red kidney beans, rinsed and drained
Cook the turkey, onion, chili powder and cumin in a 4-quart saucepan over medium-high heat until the turkey is well browned, stirring often. Let simmer to blend the flavors.



Bob’s Amazing Chili Recipe


2 lbs extra lean ground beef or ground turkey (or half and half of each)
1 large onion, chopped
3 cloves garlic
1 large green pepper, chopped
3-5 stalks celery, sliced
2 cans (15-16 oz each) whole tomatoes, cut into pieces
1 can (6 oz) tomato paste
1 Tbsp salt
1 tsp Stevia
1/4 cup chili powder (or more to taste)
1 tsp red pepper sauce
2 tsp Worcestershire sauce
2 small cans diced green chilis, or 3-4 whole roasted green chilis, peeled &
1 can black beans, including juice
1 can red beans, including juice

Cook and stir meat, onion, and garlic in Dutch oven until meat is light
brown, then drain. Stir in remaining ingredients except beans. Heat to
boiling, reduce heat cover and simmer 30 minutes, stirring occasionally.
Add beans (don’t drain) and simmer another 45 minutes or until desired
consistency, stirring occasionally.

Top with grated low fat cheese and diced green onions.




Baked Butternut Squash                                                    


2T minced fresh parsley

2T olive oil

2 garlic cloves minced

½ t pepper

1 t salt

3.5 lbs. butternut squash peeled

& cubed

1/3 cup parmesan cheese

In a large bowl combine parsley, oil, garlic, salt and pepper. Add squash and toss to coat.  Transfer to ungreased shallow 2 qt. baking dish. Sprinkle parmesan cheese over the top.

Bake uncovered @ 400⁰ for 50 minutes or until squash is tender.




Cranberry Relish


12 ounces fresh or frozen Cranberries
1   apple, chopped
1   pear, chopped
1/3 cup of one option:

Coconut crystals*or Agave syrup* or

Granulated fructose* or Xylitol*

or Regular white sugar

1 TBS horseradish (omit and replace with cinnamon and nutmeg and/or orange zest for a different flavor)

Process the cranberries in a food processor.  Add chopped apple, pear, sweetener and either horseradish or spices, stir and serve.


* These sweeteners have a lower glycemic index and do not spike your blood sugar as dramatically as white sugar.



12 ounces fresh or frozen Cranberries
1   apple, chopped
1   pear, chopped
1/3 cup of one option:

Coconut crystals*or

Agave syrup* or

Granulated fructose* or

Xylitol* or

Regular white sugar

1 TBS horseradish (omit and replace with cinnamon and nutmeg and/or orange zest for a different flavor)

Process the cranberries in a food processor.  Add chopped apple, pear, sweetener and either horseradish or spices, stir and serve.





Lentil Sausage Soup

Serves 12 -- Great recipe for your Intro parties.


1 1 lb. Dry lentils
4 Tbsp. Butter
1 Onion – diced
1.5 Cups Carrots – diced
2 Leeks, white part only, diced (or 3 if you like it flavorful)
1 Cup Celery – diced
1 Lb. Italian Sausage (turkey or chicken)
2 Quarts chicken broth
3 Tbsp. Dijon Mustard (or 4 if you like it flavorful)
2 Tbsp. Red wine vinegar (or more if you like it flavorful)
1 Cup whole milk
Little salt and pepper to taste
2 Cups spinach chiffonade (shredded into thin strips) You can use frozen chopped spinach as an alternate.


a) Rinse lentils and soak for 2-5 hours in plenty of cool water. Drain and rinse again after soaking.
b) Melt butter and sauté onions, carrots, leeks and celery until softened.
c) Add to pot with chicken broth and lentils.
d) Brown sausage breaking into pieces – drain on paper towel and add to broth.
e) Bring to a boil. Reduce heat to simmer & cook for approximately 45 – 55 minutes. (Be sure lentils are cooked)
f) Add mustard, red wine vinegar, milk, salt and pepper. Cook an additional 10 minutes – adjust seasonings to taste. Add spinach, simmer 30 seconds and serve. (Can be made a day ahead.)

 You can also add diced peppers (red/yellow/green) &/or mushrooms if desired.
 The mustard & wine vinegar really adds flavor – so I add a little more.
* Thank you to Cecily Wright for this recipe