Dr. Cindy Tanzar, Author at Genesis Health Solutions

CRISPY CHICKEN WINGS

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!

CRISPY AIR FRYER CHICKEN PATTIES

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.

CREAMY MUSHROOM CHICKEN

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.

OLD BAY SEASONING MIX

This seasoning is great as a rub on meats or as a seasoning for soups or other dishes.

CHEESEBURGER PIE

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.

TACO SEASONING

This seasoning is great as a rub on meats or as a seasoning for soups or other dishes. Here is an easy taco seasoning recipe to make without all the sugar.

COCKTAIL FRANKS

Also known as Little Smokies, cocktail franks are a party favorite and perfect appetizer for the holidays. This recipe, however, avoids the sugar-laden grape jelly and barbeque sauce that is commonly used in this dish, but still maintains the sweet and tangy flavor you crave. You could always skip the sauce recipe and use our barbeque recipe as well. Avoid Hillshire Farms franks and those with preservatives, sugars and artificial ingredients. Instead, opt for Boars Head Uncured Cocktail Beef Franks, Trader Joe’s Uncured Beef Franks, or other brands that are uncured and clean. This recipe can be eaten as part of a meal with one serving being 3 oz of protein, a maintenance recipe or as a special occasion appetizer.

HOMEMADE KETCHUP

Ketchup is a great way to give any dish some flavor or just adding it to Uncured Beef Hotdogs. Here is an easy recipe to make without all the sugar.

CREAMY HOT TUNA DISH

While it may not be tuna casserole, this is a nice, tasty option for more variety. It is very easy to make and can be eaten several ways. It would be good with salmon instead of tuna, too.

HEALTHY MAYONNAISE

Homemade mayonnaise is a great answer to one of the most challenging ingredients. Most mayonnaise contains unhealthy, genetically-modified industrial oils like canola or soybean. While organic mayonnaise can provide a better quality of canola or soybean oil, it’s still an omega-6 fat.

EATING OUT TIPS

When dining out, prioritize your health by avoiding pre-meal extras like cocktails and appetizers that can pack on extra fats, sugars, and carbohydrates. Opt for a refreshing seltzer or spritzer with a splash of juice instead. Always ask for butter, dressings, and sauces on the side to control portions—make sure to request real butter, as many restaurants serve margarine instead. Look for healthier preparation methods, such as grilled or baked options, and choose desserts like fresh fruit or sorbet. Don’t hesitate to inquire about food preparation and request healthier substitutions, like grilled veggies instead of fries, or smaller portions if available. Remember, a mindful approach to ordering can lead to a more satisfying and nutritious dining experience.