Healthy Recipes Designed to Help You Keep The Weight OFF
The key to long-term success on your weight loss journey is to establish healthy habits and keep with them after the balloon is removed. Long-term results are dependent on making a lifelong commitment to making the necessary changes in your diet and exercise.
Sweet Potato Breakfast Bowl
1 large or 2 small Sweet Potatoes
Honey, to taste, OR half of a slightly ripe mashed Banana for sweetness
Cinnamon, to taste
2 tablespoons Raisins
2 tablespoons Nuts, chopped
2 tablespoons Almond Butter
- Preheat oven to 375 degrees. Wash and dry sweet potatoes. Poke with a fork several times and wrap in aluminum foil. Bake until easily pierced with a fork, about 80 minutes for a large sweet potato or 60 minutes for smaller potatoes. Let cool for at least 5 minutes.
- Peel cooled sweet potato and lightly mash with cinnamon and honey (or half of a mashed banana).
- Top with raisings and chopped nuts. If enjoying right away, drizzle with almond butter. If enjoying later, top with almond butter just before serving and reheating.
Vanilla Overnight Oat Breakfast Bowl with Fruit
1 cup Old Fashioned Oats
1 cup Vanilla Greek Yogurt
1 cup Skim or Almond Milk
2 tablespoons Chia Seeds
½ teaspoon Vanilla Extract
- In a large mason jar or container with secure lid, combine the oats, yogurt, milk, chia seeds, and vanilla extract. Mix well. Cover with airtight lid and store in the refrigerator for at least 4 hours to overnight.
- When ready to eat, you can dump toppings directly into the jar or divide into bowls and add toppings.
Turkey and Egg Breakfast Casserole
1 tablespoon Coconut Oil + more for coating the pan
1 pound Ground Turkey
½ teaspoon Chili Powder
12 large Eggs
1 small Sweet Potato, peeled and sliced thin
1 cup Baby Spinach
Salt and Pepper for seasoning
- Preheat the oven to 375 degrees. Grease a 9×9 inch-baking dish with coconut oil as well as heat the 1 tablespoon in a medium sized skillet set to medium-high heat. Once the oil has melted, add the ground turkey and season with the chili powder, salt, and pepper. Continue to cook the meat until it begins to brown.
- While the turkey is cooking, peel and slice your sweet potato. Make sure the slices are fairly thin, if they’re too thick they won’t be as tender. Line the bottom of the greased baking dish with sliced sweet potatoes. In a medium bowl, beat the eggs with a whisk and season with salt and pepper.
- Top the potatoes with the turkey and then pour the eggs on top. Layer the spinach on top of the eggs.
- Place dish in the oven and cook for 35 to 40 minutes or until the edges of the egg begin to brown and the casserole is firm throughout. Serve warm.
Spinach, Tomato, and Feta Crustless Quiche
1 tablespoon Olive Oil
1 medium Onion, diced
6 ounces fresh Baby Spinach leaves
4 large Eggs
½ cup Flour
½ teaspoon Baking Powder
1 ½ cups Skim Milk
½ cup Feta Cheese
½ cup Grape or Cherry Tomatoes, halved
Fresh Basil Leaves
- Preheat oven to 400 degrees. Lightly grease a 10-inch quiche or tart pan.
- Heat the olive oil over medium-high heat in a skillet and sauté the onion until softened. Add the spinach and cook until just wilted. Set aside to cool for 5 minutes.
- In a large bowl, whisk together eggs, flour, and baking powder. Whisk in milk, then stir in the spinach-onion mixture.
- Pour egg mixture into a quiche pan. Top with Feta cheese and tomato halves. Bake for 25-30 minutes, or until the center is set and the edge is golden brown. Cool for ten minutes. Garnish with extra feta and basil. Slice and serve.
Paleo Friendly Waldorf Salad
1 ¼ pounds Chicken Breast, boiled and cubed
1 Fuji Apple, diced
2 stalks Celery, diced
24 Red Grapes (12 whole, 12 chopped)
1 handful Walnuts
2 teaspoons Lemon Juice
1 medium Avocado, sliced
2 tablespoons Dijon Mustard
1 tablespoon Olive Oil
1 tablespoon Apple Cider Vinegar
1 pinch Dried Parsley
Pepper, to taste
- Combine chicken, apple, celery, chopped grapes, walnuts, and lemon juice in a bowl.
- In a food processor, add avocado, Dijon mustard, olive oil, and whole grapes. Blend thoroughly.
- Add avocado dressing to the chicken mixture. Top with vinegar and parsley. Add pepper to taste. Mix thoroughly. Serve on a bed of your favorite salad greens.
Roasted Sweet Potato and Quinoa Salad
2 medium Sweet Potatoes
1 ½ tablespoons Olive Oil
Coarse sea salt and freshly cracked Black Pepper, to taste
1 cup Quinoa
2 cups Water
4-5 ounces fresh Spinach, stems removed and coarsely chopped
1 large Avocado, chopped
1/3 cup dried Cranberries
4 tablespoons Red Wine Vinegar
1 ½ tablespoons Dijon Mustard
½ teaspoon dried Oregano
1 clove garlic, minced
½ cup Olive Oil
1 large Lemon, juiced
- Preheat oven to 425 degrees. Peel and coarsely chop your sweet potatoes. Place on a large sheet pan. Drizzle with olive oil and sprinkle with salt and pepper. Toss everything to coat and place in the preheated oven. Let roast for 15 minutes and then flip the potatoes and roast for an additional 10-20 minutes.
- Meanwhile, prepare the quinoa. Rinse the quinoa in a fine mesh sieve to remove the bitter saponin coating. In a small saucepan, combine the quinoa with water. Bring to a boil, reduce heat to low, and cover the pan with a lid. Turn the heat to the lowest setting and cook covered for 15 minutes or until the water has completely absorbed in the quinoa.
- Turn off the heat and let stand covered for 5 minutes. After 5 minutes, remove the lid and fluff the quinoa gently with a fork. Set aside.
- Toss the cooked quinoa and sweet potato in a large bowl. Allow to cool.
- Meanwhile, prep the dressing. Whisk the red wine vinegar, Dijon mustard, dried oregano, garlic, ½ teaspoon salt, and ¼ teaspoon pepper together in a small bowl. Slowly add the olive oil to the vinegar mixture while whisking briskly. Whisk in lemon juice. Pour into a jar and store in refrigerator while you finish the salad.
- Remove the stems and coarsely chop the spinach. Add to the salad along with the chopped avocado and cranberries. Toss the salad with desired amount of dressing. Enjoy!
Skinny Bruschetta Chicken
4 Chicken Breasts
5 small Tomatoes, chopped
1 clove Garlic, minced
1 teaspoon Olive Oil
1 teaspoon Balsamic Vinegar
1/8 teaspoon Sea Salt
Handful Fresh Basil, chopped
- Preheat oven 375 degrees. Sprinkle salt and pepper over the top of chicken breasts, cover and bake for about 35-40 minutes (depending on the size of the breasts)
- Meanwhile, combine chopped tomatoes, garlic, olive oil, balsamic vinegar, sea salt and basil in a bowl. Refrigerate until chicken is ready to be served and spoon over top of the chicken. Serve.
1 Egg, beaten
2 tablespoons Tomato Paste
1 small Onion, peeled and grated
3 cloves Garlic, finely minced
¼ cup Fresh Parsley, finely chopped
1 teaspoon Dried Oregano
¼ cup Almond Flour
1 ½ pounds Ground Turkey
Extra-Light Olive Oil
Tomato Sauce, for serving
Fresh Basil, for garnish
- Combine the beaten egg, tomato paste, grated onion, garlic, parsley, oregano, salt, pepper, and almond flour. Mix well and then mix in the meat.
- Preheat oven to 400 degrees.
- Heat a nonstick skillet over high heat and enough of the olive oil to coat the skilled. Scoop out medium-sized meatballs and drop them directly into the pan. Let them cook for about 30 seconds or until browned, then flip them over using a spoon. Cook them until brown on the other side, about 30 seconds, and then transfer to a baking sheet lined with parchment or foil. Repeat with remaining meat.
- Transfer the meatballs to the oven and bake for about 15-20 minutes. The meatballs will be firm to the touch when finished.
- Serve with tomato sauce. Enjoy!
Spinach Artichoke Quinoa Stuffed Bell Peppers
1 cup uncooked Quinoa
2 cups Low Sodium Vegetable Stock
5 large Red, Yellow, or Orange Bell Peppers, halved, seeds and membranes removed
2 teaspoons Extra Virgin Olive Oil
20 ounces Spinach Leaves, fresh or frozen (if using frozen, thaw and thoroughly press dry)
3 cloves Garlic, minced
½ teaspoon dried Basil
½ teaspoon Kosher Salt
¼ teaspoon Ground Black Pepper
1 (14 oz.) can Artichoke Hearts, drained and chopped
2 tablespoons Fresh Parsley, finely chopped
1 cup part skim Mozzarella, grated
½ cup non-fat plain Greek Yogurt
- Add quinoa and vegetable stock to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until the liquid is absorbed, about 12 minutes. Remove from heat, fluff with a fork, then cover and let sit for an additional 15 minutes.
- Preheat oven to 375 degrees and lightly grease a 9×13 inch-baking dish. Arrange the peppers in the dish, cut side up.
- Heat the olive oil in a large, deep sauté pan over medium high heat. If using fresh spinach, add the spinach in small handfuls, stirring as it wilts down, until you have added all of the leaves. If using frozen spinach, add it in a few larger handfuls, breaking up any clumps of leaves as you go.
- To the skillet, add the garlic, basil, salt, and pepper. Let cook 30 seconds, then add the artichoke hearts and cook until warmed through. Remove from the heat. Stir in the quinoa, parsley, and 2/3 cup of the cheese, then the Greek yogurt.
- Generously stuff the peppers with the quinoa filling. Lightly coat a sheet of foil large enough to cover the peppers with cooking spray, and then cover the dish with foil, spray-side down. Bake for 30 minutes at 375 degrees, covered, then remove foil, sprinkle the remaining 1/3 cup cheese over the top, and continue baking for 5-10 additional minutes, until peppers are cooked to desired tenderness and the cheese is melted. Serve warm.
No-Bake Peanut Butter Energy Bites
2/3 cup Creamy Peanut Butter
½ cup Semi-Sweet Chocolate Chips
1 cup Old Fashioned Oats
½ cup Ground Flax Seeds
2 tablespoons Honey
- Combine all 5 ingredients in a medium bowl. Stir to combine. Place mixture in refrigerator for 15-30 minutes so they area easier to roll.
- Roll into 12 bites and store in the fridge for up to a week.
Flourless Pumpkin Bread
2 cups Old Fashioned Oats
1 (15 ounce) can Pumpkin
½ cup Maple Syrup
2 large Eggs
1 teaspoon Baking Soda
1 teaspoon Pumpkin Pie Spice
- Preheat oven to 350 degrees. Lightly grease 9×5 inch loaf pan with non-stick cooking spray and set aside.
- Add all ingredients to a blender and blend until smooth and well combined. Pour batter into prepared loaf pan. Bake for 30 minutes or until a toothpick inserted into the center comes out clean. (If the top of the loaf is browned, but the center is not baked all the way through yet, simply cover the top with foil and let the loaf continue to bake until a toothpick inserted in the center comes out clean.)
- Let loaf cool completely in loaf pan. Store bread in an airtight container in the refrigerator.
Healthy Zucchini Muffins
2 ½ cups Old Fashioned Oats
2-3 large Bananas, mashed
2 large Eggs, lightly beaten
½ cup Pure Maple Syrup or Honey
2 ½ cups Zucchini, shredded
2 teaspoons Vanilla Extract
2 teaspoons Baking Powder
½ teaspoon Baking Soda
½ teaspoon Salt
1 teaspoon Cinnamon
1/3 cup Chocolate Chips or Nuts (optional)
- Preheat oven to 325 degrees. Place oats on a baking sheet and toast until lightly browned, stirring once. Let cool to room temperature.
- Reserve 1 tablespoon of oats for muffin tops. Place remaining oats in a food processor and pulse until the reach a rough, flour like consistency.
- Turn oven heat up to 350 degrees.
- Mash bananas well, they should have no lumps. Add eggs, maple syrup or honey, zucchini, and vanilla. Mix to combine.
- Add dry ingredients to wet ingredients and mix until just incorporated.
- Allow mixture to rest for 30 minutes to 1 hour. This allows the oats to soften and soak up the liquids. The mixture should look thicker after resting.
- Optional: fold in 1/3 cup chocolate chips or nuts.
- Scoop into muffin tin. The muffins should be about 7/8 full. Bake at 350 degrees for 35-45 minutes. A toothpick inserted in the center of a muffin should come out clean.