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Author: Dr. Cindy Tanzar

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.

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 GUIDE AND 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.

CHUNKY APPLESAUCE

Often our clients send us recipes they have tried or created to share with all our clientele. This recipe was sent it by Ryland – one of our Genesis clients. He said it is one of the best applesauce recipes he has ever tasted. Homemade applesauce is not that difficult and tastes so much better than jarred products in the store. Ryland’s recommendation is to purchase an apple peeler and corer (Amazon) so you can make a large batch to freeze and share with family and friends as gifts. This recipe is great for maintenance and for special occasions. It can’t be considered a fruit on your weight loss plan, because the peeling is gone, which provides fiber that slows down blood sugar spikes. It sounds like a great side dish to your holiday table!

VOLCANO MUD SLIDE CAKE

This recipe is best left for maintenance or special occasions. It is a great recipe for a birthday cake and still be on “plan” without all the sugar and flour.

WILD SALMON PATTIES

Salmon patties are not only rich and satisfying, they are also inexpensive when using canned salmon, and a great source of protein, Omega-3 and calcium. In addition, they make an ideal pantry meal when you haven’t had time to grocery shop or plan dinner.