This recipe was provided to us by Debbie Snead. It is absolutely delicious! It is a simple twist on the Churro Mug Cake so many of you love. Normally meant for maintenance, this recipe can either be used as a dessert on special occasions or as a breakfast muffin. Our rule is – if you are on plan and are going to be tempted to eat a dessert that is unhealthy and full of sugar, you are far better off to make this choice. You can also, on occasion, enjoy this muffin for breakfast.
One of the most requested items our clients ask for are chocolate recipes. Most recipes are high in sugar and unhealthy fats, raise insulin levels and pack on weight. This healthy version of chocolate fudge is adapted from elanaspantry.com. We have also broken down the fat for you, so that you can add a treat, without going off of your food plan. Enjoy!
RICH TURKEY GRAVY
Roasted winter squashes are a favorite of most of our clients, and Fall is the perfect time to enjoy them. They are hearty and delicious, as well as versatile. You can simply roast the acorn squash alone or add the turkey sausage and kale for added flavor. You can also sprinkle it with parmesan cheese on the maintenance plan.
These baked chicken thighs are crispy on the outside and very juicy and tender on the inside. Marinating the chicken creates greater flavor and a beautiful color, as well. Chicken with the bone-in is always more flavorful and moister than boneless chicken. The cooking times will vary, also, so be sure to read the instructions fully first. Leftovers can be eaten warm or cold.
If you’re looking for an authentic Caesar dressing, this is your recipe. Inspired by Wholesome Yum, it is full of flavor and will easily become a family favorite. Don’t be intimidated by the anchovy paste if you’ve never used it. It is the foundation of any good Caesar dressing, and you won’t even know anchovies are there. The best I’ve found is Crown Prince at Kroger or on Amazon. Reese anchovy paste at Walmart is also fine. Keep in mind, not all brand stores carry the same products. Worcestershire gives the best flavor, but coconut aminos work great, too. This recipe makes a fair amount, so you can cut the recipe in half.
Dinner doesn’t get any easier or more flavorful than roasting it on a sheet pan. Just place your proteins and vegetables all on one pan and roast it together, allowing the juices and flavors to combine. You can easily change your vegetables and proteins to offer a lot of variety, as well. Add different herbs or spices to provide extra flavor, thereby, creating a different dish each time.
ROASTED CITRUS AND HERB CHICKEN
If you’re looking to add a touch of elegance to your dinner table, Cornish game hens are your answer. They are tender and juicy, and very easy to make. The simple ingredients will bring a gourmet touch to your dish that will be impressive for all your guests. Whether you are cooking for two or ten, Cornish game hens will elevate your meal to something very special.
A key to maintaining a healthy eating lifestyle is incorporating a variety of foods and flavors into your meal planning. There are a hundred ways to prepare an everyday piece of chicken that can transform what would normally be a boring meal into something special and flavorful. Red Pepper Salsa is an incredible flavor booster that can be used on chicken, fish, beef or even vegetables. You can buy roasted peppers already roasted in a jar (without sugar) or roast them at home. They are so easy to make. Balsamic vinegar adds great flavor to this recipe. Purchase one without added sugars (and never “sugar free,” meaning artificial sweeteners). Most will have a natural fruit sugar as part of the ingredients, which is fine in the small quantity used.
Without a doubt, our favorite food holiday of the year! Turkey is a great protein for use on the Genesis Health Solutions Weight Loss Program. As the centerpiece of your table, a pastured bird raised on nature and organic feed is amazing. Factory-raised turkey raised in unhealthy living conditions, eating corn-based diets laced with antibiotics and injected with solutions like vegetable oils and enhancers are not healthy.
This is such an easy recipe and a great way to use up garden tomatoes. You can forego the peeling of the tomatoes and straining of the seeds and blend the marinara to be chunky or smooth. The slow-roasted taste is richer and lends a much fresher taste than canned varieties.
ROASTED VEGETABLE AND CHICKEN DINNER
Who doesn’t love apple pie? This recipe from ibreatheimhungry is so easy and so good. When you’re craving dessert, don’t reach for the high-carb, sugary choices that knock you off your plan and set you back for days. The nutty roasted flavor of the press-in crust with a thin layer of tart apples will more than satisfy any cravings you have, without ignoring your healthy lifestyle. A springform pan will prevent the crust from overbrowning better than a pie plate, plus it makes the pie easier to serve. If you don’t have one, though, it’s still great. It’s delicious cold, too!
When you are looking for something quick and easy that tastes delicious, this recipe won’t disappoint. Baking everything together in a foil pack not only cuts down prep time in the kitchen, it also makes for easy clean-up! The bright lemon is great with the butter and garlic, and a little hot sauce makes it even better. It’s definitely a winner!
One-pot meals are perfect for making several servings with minimal effort and little clean-up, and sausage and sauerkraut fall nicely into that category. You can create variety with this hearty recipe by changing the type of sausage used and by adding Swerve Brown for a sweeter version, or by enjoying the natural tartness of the sauerkraut alone.
This recipe is a great alternative to regular highly processed bread in the stores.
There are hundreds of ways to make chicken, which is a great thing if you want to keep from eating the same thing again and again. It’s even better if the dish is quick and easy. This recipe was submitted by Paul Zentmeyer, who found it attached to a jar of Dijon Mustard. The original recipe called for the chicken to be grilled, however, he cooked it in a griddle and said the end result was fantastic! Just look for a Dijon mustard without preservatives or sugar and GHS plan-approved mayonnaise.
This recipe is so delicious. It takes very little time to make – yet is very satisfying with an easy-to-make creamy tomato and spinach sauce. We exchange the heavy cream usually found in this dish, for coconut cream. You can use marinara sauce in place of the tomato sauce for another depth of flavor. Muir Glen makes a product without sugar or artificial sweeteners in the healthy food department at Kroger. Serve with a side of cauliflower rice, roasted vegetables, or over spaghetti squash or zucchini noodles, and you have a very memorable meal.
Chicken Cacciatore is a classic Italian dish and one of the best comfort dishes of all time. It has hundreds of different versions, all coming together to create a rustic braise of chicken, vegetables and tomatoes. This particular recipe is very quick and easy, allowing for easy assembly before work. Just throw everything into the slow cooker/crockpot and walk away. You can always add some kale to the dish for some leafy greens and a bit of variety, or serve with a side of zucchini noodles or spaghetti squash.
Plan: (Standard) Serving information: Makes 12-16 servings. One serving is 3 oz cooked roast and covers your protein for one meal. Mississippi Pot Roast is a classic recipe and a must in every recipe collection. It is so easy and loaded with flavor. This recipe makes plenty of protein for multiple servings or for the […]
Barbacoa (Spanish for barbecue) is a popular Mexican dish used as a filling in many dishes, including tacos, burritos, in a bowl or on salads. You may be familiar with it as an option at Chipotle restaurant. It is typically beef, but other meats can be used, as well. Barbacoa has a smoky flavor with a smoldering, spicy kick of heat. The sauce can be served on the side; however, you can also spoon it over your meat or drench it in the slow-cooker. Chipotle peppers in Adobo Sauce at the store usually contain sugar or unhealthy oils, so we have provided you with a quick and easy recipe to make as a substitute. It’s great served over cauliflower rice with butter, chopped cilantro and a squeeze of lime.
Plan: (Maintenance Plan) Serving information: Makes 2 servings. Covers Protein. It doesn’t get any easier than this! These thin and light pancakes are great just by themselves with a pat of Kerry Gold butter or with a little Lakanto Maple Syrup. You can also wrap them around turkey bacon or sausage for a Pig in […]
Plan: (Maintenance) Serving information: Makes 12 cookies. INGREDIENTS For Rolling Cookies: 1/2 cup Swerve Confectioners INSTRUCTIONS
SPICE CAKE WITH CREAM CHEESE FROSTING
These chicken fingers are loaded with a burst of flavor. It is so quick and easy, too. A squeeze of lime makes this recipe, adding a nice freshness and bright note to cut through the heavy spices. An approved ranch or honey mustard dressing would also go nicely as a dip. This recipe is also easily doubled for leftovers or as a family meal.
SPICY SALMON & CUCUMBER BITES
This recipe is a delicious alternative to traditional beef burgers. Chicken burgers can dry out easily, but these flavorful burgers stay nice and juicy when combined with the sauteed vegetables . You can enjoy them in a lettuce leaf with red onion and tomato or by themselves – both with either a little Dijon mustard or the Genesis Honey Mustard Dressing recipe
This popular dressing/sauce is frequently requested by our clients. It just goes so well with so many things… salads, sausages, burgers, chicken, etc.
There have been several requests for steak sauce lately. We have tried several recipes over the years, but they just haven’t been that great. Traditional sauces are either high in carbohydrates or contain ingredients that are not Genesis friendly, such as A1, which contains corn syrup, raisin paste and preservatives. While A1 is more tomato-based, this recipe is vinegar-based. It gives a great zing of flavor to any meat. The Worcestershire Sauce in this recipe has a very small amount of sugar, but is quite small when included in the recipe, so it won’t be a problem. You can always cut the recipe in half if you don’t use it often.
STEAK WITH HERBED OR MUSHROOM BUTTER
We get a lot of requests for maintenance recipes, and this dish provides that option. Eggplant is one of our family favorites. It is easy to grill, sauté or bake and can add more options to your vegetable choices. You can easily halve this recipe, if you don’t need as much. To enjoy this dish while on plan, just leave off the cheese and limit the amount in your serving.
Stuffed Peppers are a classic favorite that are perfect for the fall and winter months ahead. They are an easy meal to prepare that provides great leftover meals during the week and can also be made ahead of time or frozen. Stuffed peppers are even better the next day. You can vary the ingredients to bring variety to your menu, too. Use ground beef, turkey or chicken or cauliflower rice instead of zucchini. You can omit the mushrooms if you’re not a fan and add more zucchini or cauliflower rice or mix both.
STUFFED SPAGHETTI SQUASH WITH TOMATOES AND GROUND BEEF
This recipe is a perfect, hearty, cold-weather dish that tastes amazing. The spices create a wonderful flavor to the meatballs, and the gravy is also very flavorful, rich and creamy. It would be delicious served over mashed cauliflower or with roasted winter squash on the side. You may want to double this recipe, as they are even better leftover for quick meals.
This simple recipe adds so much flavor, and is perfect for the stronger flavor of wild-caught salmon. It’s good on beef or chicken, as well. Wild-caught salmon (or any fish) is much healthier than farm-raised, as it contains plenty of heart-healthy, anti-inflammatory omega-3 fatty acids. How a fish eats determines the nutritional profile of that fish. Sam’s Club carries frozen, individually packaged portions of wild-caught salmon for less. Remember, though, if all you have is farm-raised, it’s still “Better” on the “Good, Better, Best” protocol.
Traditionally made with honey, this dish substitutes Swerve (a natural low-glycemic sweetener) as a low-carb alternative to the sweet and savory flavor of this recipe. Turmeric is highly- prized for its anti-inflammatory properties and unique flavor. This recipe was submitted by one of our clients who enjoyed it, so we tried it and loved it, as well! You can grill, pan-fry, bake or low-broil this recipe. It pairs very well with roasted cauliflower or other roasted vegetables.
Asian-inspired food is a favorite, whether on a healthy eating plan or not. The flavors and seasonings add so much variety and enjoyment to our menus. Marinating the chicken makes the meat juicier and more flavorful – the longer, the better.
Tuna cakes are easy, affordable and filling. They have a wonderful comfort food appeal without spending a lot of time in the kitchen. If you like salmon patties, tuna cakes will add a tasty option and more variety. There are no bread crumbs in this recipe, and the cakes hold together fine without them. Some of the herbs are optional, depending on your tastes.
This recipe is a fun way to eat tuna salad, other than in a lettuce leaf. It’s very simple, yet packs a lot of flavor and crunch.
Acorn squash is so easy to make. Just cut it in half, take out the seeds and let the oven do the rest. If your half squash is too big for a one cup serving, then cut it into quarters and serve the turkey mixture over the top.
We are often asked for recipes that are quick and easy on the run. Whether you are packing a lunch for work, traveling for work or even running after work and unable to make it home to cook, lettuce wraps are a great way to create a healthy meal with plenty of options.
What is the most frequently asked question after Thanksgiving… “What do I do with my leftover turkey?” This tasty recipe is adapted from fluffychixblogspot.com. It is so versatile in that you can swap out different vegetables to suit your taste, or even crack open an egg to serve on top or as a side for breakfast.
Plan: (Standard) Serving information: Makes 1 serving. Covers your protein and vegetable at a meal. INGREDIENTS INSTRUCTIONS
Here’s one more recipe to help out with all the summer zucchini you may have on hand. While these muffins are intended for those who are on maintenance and not weight loss, I would rather you eat something like this if you are having a cheat day than something loaded with a lot of sugar or unhealthy, high-glycemic flours.
Chicken wings are a favorite for many and probably one of the top requests for a recipe. It is a family favorite of ours, too. The reason this is left for maintenance is because chicken wings vary so greatly in size and differ between flats and drumettes, so it’s hard to get a correct protein count. Most wing recipes contain varying sauces, which can contain a lot of sugars, but this recipe uses spices to flavor the wings as they “fry” in the oven. They are wonderfully crispy, too!
Air fryers are great for many reasons. They are especially helpful to keep these patties together in the cooking process. The mozzarella cheese helps hold the patties together as they cook. This recipe uses canned chicken to make them even easier (ground chicken will not work). Enjoy them with a dipping sauce, like the Genesis “Honey” Mustard or Ranch Dressing or see the NOTES below for other ideas. This is a maintenance recipe, so there is not an exact measurement. This recipe can be cut in half, as well.
This recipe is so delicious! It will rival your favorite restaurant dish, yet is so easy. This is a maintenance or special occasion recipe due to the amount of heavy cream in this recipe, so portion sizes are not exact.
This seasoning is great as a rub on meats or as a seasoning for soups or other dishes.
This is an easy and delicious recipe that will become a family favorite. It is versatile, as well, because you can either eat it plain or change up the seasonings for a totally different flavor. It’s a new favorite for our busy household. If you have time to brown ground beef, this is your meal – and it bakes in just 30 minutes.
