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Day: September 20, 2024

SIMPLE VANILLA COFFEE CREAMER

Many of the standard iced or hot coffees may be tasty, but they are loaded with sugars, artificial flavors and low-quality dairy. You can play around with liquid stevia drops to give yourself more flavor options, too.

SUGAR COOKIE COFFEE

Plan: (Standard) Serving information: Makes 1 serving. INGREDIENTS INSTRUCTIONS

LOW-CARB PIZZA CRUSTS

Pizza is one of the most often requested recipes from our clients. While it is not a part of the Genesis Health Solutions weight loss plan, it is something you can learn to incorporate on occasion once you’ve reached your goal.

ALMOND POWER BARS

I bring this these bars to functions quite often and always get asked for the recipe. They recipe is one we’ve used when we were part of the Maximized Living program. T

APPLE WALNUT CAKE

Plan: (Maintenance) Serving information: Makes 8 slices. INGREDIENTS CAKE: APPLE STREUSEL: INSTRUCTIONS CAKE: APPLE STREUSEL:

CARAMEL BROWNIE BITES

If you are looking for a special holiday treat that is hearty and satisfying yet won’t challenge your waistline, look no further! This no-bake recipe takes little time to put together, yet provides a nice chewy texture that will become a favorite.

BROWN BUTTER BLONDIES WITH CHOCOLATE CHIPS

Whether you are looking for treats for the holidays, celebrating a birthday or just looking for a special treat that is weight-loss friendly, blondies are an all-time favorite.

CHOCOLATE ALMOND FAT BOMBS

Thanks to Meredith Dykstra of the Cellular Healing Diet, this recipe has become one of our favorite treats. It is one of the best fat bombs I have ever tasted. The optional add-ins help in mixing things up a bit and creating variety. It is a very satisfying treat, loaded with healthy, anti-inflammatory fat.

CHOCOLATE COCONUT MACAROON COOKIES

We really love these cookies. They aren’t sweet like a traditional macaroon, but they have great flavor with a softer middle and crunchier exterior. They are more like the consistency of a cake donut hole.

CHOCOLATE LAVA CAKE

Yep! You heard me right! Not only is it delicious, it’s easy too, and can be made either in the oven or microwave.

CHOCOLATE PECAN PIE BARS

You no longer have to lament the deliciousness of pecan pie, just because you have decided to implement a healthy lifestyle.

CHURRO OR MAPLE PECAN MUG CAKES

Oh, my goodness! Did she just say cake? Yes! In our quest to help with variety at breakfast, this modified mug cake from ruled.me may become a favorite. While we aren’t big microwave fans, there is a time and place for everything. This quick recipe can serve as a breakfast muffin as well as a dessert.

CRANBERRY BLISS BARS

Plan: (Maintenance) Serving information: Makes 12 bars. INGREDIENTS Frosting: INSTRUCTIONS For frosting:

EASY CHOCOLATE PUDDING

This is one of our easiest go-to’s when you need a delicious, creamy dessert. This healthy recipe takes only 5 minutes but needs several hours to chill and set. It will easily become one of your favorites.

EASY LOW-CARB FUDGE

Plan: (Maintenance) Serving information: Makes 12 squares. INGREDIENTS INSTRUCTIONS

EASY PUMPKIN FUDGE

This recipe is courtesy of lowcarbyum.com. You can find coconut butter in the healthy food section of many grocery stores or at health food stores. It is not the same as coconut oil. Coconut butter has its own natural sweetness and great fiber. It is absolutely delicious!

FROSTED CINNAMON MUFFIN

This muffin is also from the Trim Healthy Mama collection. It is very filling. They offer a frosting, but it’s totally not necessary (to me, muffin with frosting is a cupcake!) You could also add a few Lily’s Chocolate Chips to the mix for an extra treat (or, if they are mini chips, sprinkle them on top of the muffin after removing from the ramekin or mug as spread them as a frosting as they melt.

FUDGY BROWNIES

Everyone needs a little treat now and then. We just want that treat to be one that won’t set your weight loss back and cause you to struggle with cravings again. These fudgy brownies are very easy to make and bake in 15 minutes.

GINGERBREAD CUPCAKES WITH LEMON CREAM CHEESE FROSTING

Plan: (Maintenance) Serving information: Makes 12 servings. INGREDIENTS CUPCAKES: CUPCAKES: INSTRUCTIONS For Frosting: beat cream cheese and butter until smooth. Add Swerve, zest and lemon juice, mixing well. Mix in heavy cream until smooth enough to spread.

JANET’S CHOCOLATE PARFAIT

After reading a humorous post on our GHS Client’s Facebook Page with a picture of a chocolate parfait, asking if someone could make the recipe out of cauliflower, Janet Lunsford took it as a challenge. While she didn’t use cauliflower, she did use one of our recipes and additional items to make a dessert she thought everyone would love.

BLENDER CHOCOLATE MOUSSE

This weight-loss friendly chocolate mousse is made in a blender and takes very little time to make. Adapted from All Day I Dream About Food, it is a great alternative to our nutritious low-carb chocolate pudding recipe made with avocado. This is not a recipe that plugs into the weight-loss plan checklist, but it is perfect for maintenance or special occasions.

CHOCOLATE AVOCADO PUDDING

Plan: (Standard) Serving information: Makes 2 servings. One serving covers your fat at your meal. INGREDIENTS INSTRUCTIONS

LEMON BARS

Special occasion treats don’t get any better than lemon bars. This recipe, adapted from I Breath I’m Hungry, is everything you want it to be, plus low carb. The recipe tends to be more on the tart side, with a very rich, lemony flavor and the perfect buttery crust. If you like your lemon bars a bit sweeter, just add some stevia drops to your liking.

LEMON BLUEBERRY SCONES

These scones are my absolute favorite. I love blueberries, which are low-glycemic and ketogenic-friendly. The lemon rind just accentuates their flavor and adds such a freshness.

LEMON CREAM PIE

This recipe boasts a very smooth and creamy filling with a fresh whipped lemony flavor. It really is quite delicious and pretty easy to make.

LOW-CARB APPLE CRISP

Plan: (Maintenance) Serving information: Makes 8 servings. INGREDIENTS APPLES: TOPPING: *Can use 1 or 2 types of nuts & not all 3, but use the same total of nuts. INSTRUCTIONS

MAGIC CHRISTMAS COOKIES

These cookies are reminiscent of the traditional Magic Bars made with sweetened condensed milk. This recipe is much healthier, while still allowing the rich, chewy texture. While this recipe is not considered something to eat regularly, it is a special treat for your holidays and special occasions. It’s a nice alternative to regular Christmas cookies and won’t induce those difficult sugar cravings again.

1000 ISLAND DRESSING

Good salad dressings are always a frequent request. On traditional low-calorie “diets,” the ingredients are usually low-fat (which means more sugar or artificial sweeteners). While mayonnaise is one of those staples that can be difficult to replace, there are options. As long as you don’t use it every day, buying an Organic mayo like Hellman’s or Simple Truth will suffice. While it does contain canola, it isn’t genetically-modified and isn’t refined with chemicals. Primal Kitchen makes an avocado oil mayo, or you can make your own at home using avocado oil. This super easy dressing tastes really great. You can use it on salads, burgers, or as a dip.

ASIAN ORANGE SAUCE

Everyone loves a great orange sauce to pour over chicken, beef or even some vegetables, but it can be quite difficult to find an orange sauce that doesn’t contain high-glycemic orange juice or orange marmalade containing artificial sweeteners. This recipe strikes a great balance and is full of flavor. It has an Asian flair, but would still be great served on the side with a non-Asian meal. It especially pairs well with dark meat chicken or turkey. Do not salt food prior to cooking if you plan to use this sauce, as it contains sodium in the coconut aminos.

ASIAN SESAME DRESSING

This 5-minute salad dressing is simple, tangy and so delicious! Not only is it great on any type of salad, but it’s also good as a marinade, sprinkled on many types of vegetables or even pouring over grilled chicken. Sesame oil can be used on occasion in small amounts for flavoring, as a little goes a long way. Toasted sesame has a more distinct sesame flavor than untoasted. Making your own salad dressing is not only very simple, it tastes better and costs much less per serving. Whether you add in the optional ingredients listed or make it very basic, you will love this dressing!

AVOCADO SAUCE

Plan: (Standard) Serving information: Makes 2 servings. One serving covers your fat. INGREDIENTS INSTRUCTIONS

BALSAMIC MARINADE FOR STEAK OR CHICKEN

It’s grilling season and this super easy marinade recipe is a perfect way to provide flavor and tenderness to your steak or chicken. Balsamic vinegar adds a soft, sweet flavor without adding additional sugars and helps to break down some of the protein fibers, making the meat more tender.

BBQ SAUCE

Plan: (Standard) Serving information: Makes 4-6 servings. You don’t need to figure out how to add this to your checklist. Just enjoy!!! INGREDIENTS INSTRUCTIONS

BLUEBERRY SAUCE

This is when “thinking-outside-the-food-box” is really in your favor. Traditionally, we have always limited our thinking of blueberry sauce as something to be spooned warm over ice cream, but it’s much too healthy and delicious to avoid. Try spooning this sauce over stronger flavors of fish (like salmon), game (venison, etc.) or dark-meat chicken for a truly elegant dish. You can also mix blueberry sauce with our BBQ Sauce, and use it when grilling chicken, as it adds a delicious, natural sweetness. As a great breakfast addition, spread it over our Almond Flour Pancakes, too. It is also a great option for eating on the side of your meal as your fruit option, making it more like a dessert.

ALMOND FLOUR PANCAKES

Pancakes are an all-time favorite on the American breakfast menu, but far from weight-loss friendly. So many of you love the Vanilla Protein Pancakes, and have asked for recipes that are similar. This recipe from wholesomeyum.com will not only add more variety to your menu, it will also satisfy that muffin/bread craving.

BROCCOLI-CAULIFLOWER SALAD WITH TURKEY BACON & MAYO

Plan: (Standard) Serving information: This recipe makes 3 servings. One serving covers 2 cups raw vegetables and your fat for one meal. The traditional broccoli salad with bacon, raisins and sunflower seeds has been a favorite for years at family gatherings and potlucks. This recipe is a healthier version with the same creamy dressing and […]

BLACKBERRY SPINACH SALAD WITH POPPYSEED DRESSING

Fresh blackberries in season are not only great tasting, but are also a powerhouse of nutrition. They are very high in fiber and have one of the highest antioxidant contents of any food tested. They also contain specific phytonutrients that have been shown to protect the brain from oxidative stress and help reduce the effects of age-related conditions like Alzheimer’s disease and dementia. Blackberries also aid in the fight against cancers in the gastrointestinal tract, such as colon cancer. The creamy poppyseed dressing will become a favorite on any salad, but works very well with the sweetness of the berries.

BALSAMIC STRAWBERRY SALAD

Take advantage of seasonal strawberries while you can! Making strawberries the star of this beautiful salad will help provide you with a natural sweetness and more enjoyment in your food choices.

BALSAMIC GREEN BEAN SALAD

Plan: (Standard) Serving information: Makes 2-3 servings. A serving is 2 cups raw vegetable and covers your fat and vegetable servings at your meal. INGREDIENTS INSTRUCTIONS

AVOCADO CHICKEN SALAD

Chicken salad is always a favorite and there are so many ways to add variety. This recipe was sent in by one of our Genesis Health Solutions’ clients. When she had a craving for chicken salad, she creatively replaced some usual ingredients for ones that were plan-friendly. It’s a great way to think outside-the-box and create more variety in your meals. Mayonnaise, aside from making your own, is always one of those products that can be difficult to find with the best ingredients. Using avocado as a replacement not only adds flavor, but also provides a very healthy essential fat.

SPINACH AND SWISS CHEESE STUFFED CHICKEN THIGHS

This recipe is so delicious! It really is easy to make, yet very impressive as a main entrée for guests. The sauce is very flavorful, especially spooned over cauliflower rice with a stuffed chicken thigh on top. This recipe is a great example of how to integrate an item you may want to add back in during maintenance (cheese), yet still have a meal otherwise good for the weight loss program. Since this is a maintenance recipe, exact portions are not provided.

BREAKFAST TURKEY SAUSAGE

When you’re looking for a good protein alternative for breakfast, this homemade turkey sausage is a great recipe. It’s very simple and cost effective. You can also double the recipe and freeze the patties or balls for a quick breakfast option later. There are options for pan frying or baking, as well.

PHILLY GROUND BEEF CHEESESTEAK

This recipe uses ground beef for a simple, less expensive version of Philly Cheesesteak. It gives you the flavors of cheesesteak without the high-glycemic carbs that stop weight loss. Since this is a maintenance recipe, you don’t have to be so tight in calculating the exact amount of veggies, etc. It’s just clean eating.

MUSHROOM GALLETTE

Plan: (Maintenance) Serving information: Makes 1 serving. Covers your protein, fat, and vegetable. INGREDIENTS Pastry Filling INSTRUCTIONS