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Walnuts, red onion and dill make this roasted beet salad recipe a fantastic accompaniment to chicken or topping for hummus. If you can’t find beets with greens attached, use 1 pound of beets and 8 ounces of chard leaves. Dietary Info: Vegetarian | Vegan | Gluten Free | Low Calorie | Low Carb | Low Sodium… Read More »

Breakfast (270 calories) Blueberry & Almond Yogurt Parfait • 3/4 cup nonfat plain Greek yogurt • 1/4 cup blueberries • 1 1/2 Tbsp. slivered almonds Top yogurt with blueberries and almonds. • 1 2/3 cups cubed cantaloupe A.M. Snack (50 calories) • 2 medium carrots Lunch (347 calories) Mixed Greens with Lentils & Sliced Apple • 1 1/2… Read More »

  Looking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet. Dietary Info: Egg Free | Soy Free |… Read More »

Breakfast (268 calories) Strawberry Oatmeal • 1/2 cup rolled oats, cooked in 1 cup skim milk • 1/2 cup sliced strawberries Cook oats and top with strawberries and a pinch of cinnamon. A.M. Snack (109 calories) • 2 cups cubed cantaloupe Lunch (318 calories) Veggie-Hummus Sandwich • 2 slices whole-wheat bread • 3 Tbsp. hummus • 1/4 avocado,… Read More »

                        Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is heart-healthy for a weeknight meal, yet sophisticated enough to serve to company. Serve with whole-wheat couscous. Dietary Info: Gluten Free | Dairy Free | Low-Calorie Health Info: Heart Healthy |… Read More »

Breakfast (266 calories) Salsa & Egg Toast • 1 slice whole-wheat bread, toasted • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of kosher salt and pepper. • 2 Tbsp. salsa Top toast with egg and salsa. •… Read More »

In this Asian-flavored spaghetti squash recipe, thin slices of lean pork tenderloin are marinated with lemongrass, ginger, brown sugar and soy sauce. The flavorful marinade is then cooked with peanut butter and coconut milk to make a delicious sauce for this low-carb noodle bowl.   Dietary Info: Dairy-Free | Gluten-Free | Low-Calorie Health Info: Healthy Aging |… Read More »

Breakfast (255 calories) Egg & Tomato Toast • 1 corn tortilla • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper. • 5 cherry tomatoes, halved Top tortilla with egg and tomatoes. • 1 medium banana A.M…. Read More »

Day 4 Breakfast (287 calories) • 1 cup bran cereal • 1 cup skim milk • 1/2 cup blueberries A.M. Snack (95 calories) • 1 medium apple Lunch (335 calories) Green Salad with Chicken • 3 cups mixed greens • 3 oz. leftover cooked chicken breast • 5 cherry tomatoes, halved • 1/2 cup cucumber… Read More »

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.   Dietary Info: Dairy-Free | Gluten-Free | Diabetic Appropriate Health Info: Healthy Aging | Healthy Immunity | Heart Healthy | High Blood Pressure     Ingredients 1 teaspoon peanut oil plus 2… Read More »