From the staff at Genesis Health Solutions, we would like to wish all of our clients a very Happy Thanksgiving! We want to thank you for the opportunity to serve you. We are deeply grateful for your trust as we work hard to educate, support and encourage you on your weight-loss journey. We thank God […]
If you have access to a car, you may also stop at a grocery store for additional snacks (e.g., almonds, berries, green apples, etc.). Pack a cooler with on-plan snacks or prepare and freeze Pure Vitality shakes ahead of time for the road. Having a plan in mind helps to decrease stress and increase confidence […]
At Genesis Health Solutions, we would like to wish our clients and community a very Happy Thanksgiving, and express our gratitude and thankfulness for another wonderful year. We are deeply grateful for the trust you have placed in us, and honored by the privilege of serving you. The opportunity to help you live happier, healthier […]
This Thanksgiving, we at Genesis Health Solutions have many reasons to be thankful. We have been blessed beyond measure with the privilege of serving our amazing clients and their families, and would like to express our deep gratitude and sincere appreciation to you for trusting us with your health. You are the reason for our […]
At Genesis Health Solutions we would like to express our deep gratitude and appreciation to you this Thanksgiving season. We sincerely thank you for your business and the trust you have placed in us. We are ever mindful that without your patronage and commitment to health, we would not enjoy the success of another wonderful […]
Spaghetti is an all-time favorite and a dish many of us eat often, however, it’s not very weight loss friendly. Replacing your pasta with zucchini noodles will really help satisfy your cravings for spaghetti, and help you in finding creative ways to enjoy more vegetables in your diet.
Looking for an easy way to make your meal special? Zucchini fritters are the perfect answer. They are a delicious side dish and are a fun way to use up summer zucchini. The most important part of making fritters is to squeeze as much water as possible from your zucchini, so when you think you’ve got it all, give it another squeeze.
Summertime is perfect for cold, raw salads. This recipe from one of our clients, Cindy Ussery, is so easy to prepare and just delicious. It offers a beautiful presentation, as well, and is great for outdoor barbecues or entertaining. With the zucchini sliced thin with a vegetable/potato peeler, you get a nice texture of crunch without feeling like you’re eating a big piece of raw zucchini. This will be sure to be a summertime favorite.
Plan: (Standard & Vegan/Vegetarian) Serving information: One serving is 1 cup cooked of vegetables. INGREDIENTS INSTRUCTIONS (oven) * Olive oil work fine in this recipe, as the oven temperature is much lower than the smoke point of the oil. Let me address zucchini chips. I have tried them several times in the oven, as have […]
During the summer zucchini is so plentiful, so it’s important to find new ways to fix your zucchini to keep from being bored with your food. This recipe from one of our Genesis clients, Cindy Ussery, is a great way to add a flavor punch while adding more vegetables into your diet. Keep in mind, because they are not coated with the traditional flour or parmesan cheese, they will not crisp up in the same way as a true zucchini fry. Just be sure not to overbake them or they will lose their crispness.
This dish makes a beautiful presentation. It’s great for everyday or special enough for a holiday table. The Vegan Parmesan Cheese used in this dish takes less than 5 minutes to make and can be used in so many soups, salads and dishes for added flavor.
There are so many things you can do with butternut squash, but whipping it with butter, cream and spices is just heavenly.
Collard Greens have been a traditional southern favorite for a very long time. They are actually members of the cabbage family, but are also closely related to kale. Collards are rich with vitamins A and K, as well as being a great source of iron, the B-vitamin folate and calcium. These nutritional components can seep out of the greens while cooking, so you will want to enjoy them with the broth – better known as potlikker, which takes on every flavor in the pot. It’s delicious! Collards are the perfect complement to any southern comfort meal. Be sure to make plenty for leftovers during the week.
If you like collard greens, you will love the unique flavor of this recipe. If you think you don’t like them, it’s definitely time to try! This recipe is so easy and very quick if you use bagged, sliced collard greens. Collards are in the same cruciferous family as broccoli, kale, cabbage and Brussels sprouts, are highly nutritious and very affordable.
This easy Genesis-adapted southern French dish submitted by one of our clients, Robyn Austin, is traditionally served as roasted vegetables in a shallow earthenware baking dish. It is beautifully arranged with colorful vegetables as a popular summertime recipe made with fresh garden produce. Tian is very similar to Ratatouille (made with eggplant). The only difference is the way it is displayed, in that one is baked, while the other is made on the stovetop.
Butternut squash is a fantastic low-carb alternative to sweet potatoes or other root vegetables you may be craving, and while you can find them year-round, Fall is really when they are at peak flavor and sweetness. Don’t be deterred by the thought of peeling or preparing this versatile autumn favorite.
Bok Choy and Napa cabbage are cruciferous vegetables – commonly known as Chinese cabbage. Unlike Western cabbage with its leaves rolled in a tight ball, they have long leaves similar to romaine lettuce. Bok Choy has a mild, peppery flavor that takes on a sweet taste when cooked, while still maintaining its crunch. It’s a perfect complement for the Asian flavors in this recipe.
Plan: (Standard & Vegan/Vegetarian) Serving information: One cup of broccoli is a serving covering your vegetables. INGREDIENTS INSTRUCTIONS
In this recipe adapted from the Pioneer Woman, we substitute traditional Siracha, which usually contains preservatives and sugar, with Frank’s Hot Sauce. You can always add a little stevia, monkfruit or Swerve, if you like. Since everyone’s tastes are different, try adding just a teaspoon of hot sauce (or none at all) to begin.
Plan: (Standard) Serving information: Makes 4 servings. One serving is one cup cooked vegetables. INGREDIENTS INSTRUCTIONS
Missing the flavor of a great Italian side dish of pasta? This recipe is a perfect alternative with loads of flavor. It’s so delicious and easy, yet feels very upscale. It’s a great way to dress up an every day vegetable. The sundried tomatoes add a rich, tangy taste and a soft, velvety texture.
This recipe is a fun way to add variety and flavor to your cauliflower rice. It makes a perfect vegetable side to grilled meat, poultry or fish. The flavors are even better the next day, as they intensify and meld together.
This recipe was adapted from Tasteofhome.com. Shredding the Brussels sprouts gives them a whole new dimension of flavor and texture. If you love the flavors of Asian food, this recipe won’t disappoint.
If you are a spinach fan, you are going to love this recipe. Caramelizing the spinach provides a whole new level of flavor and richness. This dish is a great compliment to chicken, fish and beef and also is fantastic served with a couple of over-easy/medium eggs on top.
I just needed to get your attention with “potatoes.” I know radishes are not the most popular vegetable, but something wonderful happens to them when they are roasted. They take on the texture of a roasted potato and have a very mild flavor. They are the closest thing to a potato you can get on a lower carb plan.
If you’re looking for a special recipe to enjoy this Fall season, you will really love these easy pumpkin wedges! You actually leave the peel on the pumpkin, which makes preparation a breeze. They soften very nicely in the oven.
This delicious recipe is a great side dish on a cold fall or winter evening. Roasting brings out a deep flavor in all the vegetables as the balsamic vinegar cuts through the richness, balancing the flavors. You can serve it as a warm salad at your holiday table or just as a side dish. On maintenance or for a special event, you can enjoy the addition of goat or feta to make it even more delicious.
Cauliflower is so versatile. Simply adding a new spice can totally change its appeal. This recipe is very simple and tasty. The curry is light and the touch of cinnamon adds a delicious flavor that is unexpected.
Once you’ve roasted your cauliflower, you’ll never want to steam it again. The browned areas create an amazing flavor. Feel free to alter the spices to your liking.
Plan: (Maintenance Vegan) Serving information: A serving is 1.5 cups cooked and covers your fat and vegetable at your meal. INGREDIENTS INSTRUCTIONS
Roasted cauliflower steaks are an easy and tasty addition to any meal, but also create unconventional beauty to your holiday table. Roasting adds delicious caramelization to cauliflower and is perfect with the seasonings alone. Adding a simple brown butter mustard sauce for drizzling after roasting, elevates the flavors, making your holiday side dish even more special. The mustard sauce is perfect with beef, chicken or fish, as well.
With the arrival of the Fall, we have received several requests for seasonal recipes. Since this squash and kale are made separately (one roasted, one stove top), you can either eat them separately or combine them. The roasted sweetness of the squash adds great flavor to the kale when mixed, but the vinegar added to the kale when served alone is amazing! It is a beautiful addition to a holiday table, too. You can add the vinegar when mixed, as well, for a sweet and sour taste.
These roasted Brussels sprouts have an amazing caramelized flavor. The balsamic vinegar and fresh thyme provide a fresh, earthy flavor that will make an ordinary side dish spectacular! They are very easy to make, but present beautifully – looking like you spent a lot of time in preparation. Don’t leave out the toasted almonds for added texture and flavor.
One of the ways you know Spring has arrived is that fresh asparagus is available everywhere. The stalks are tender and thin, not tough and woody, and the flavor is just delicious. Of course, roasting any vegetable will kick it up to a whole new level of flavor, but this recipe adds a lemon vinaigrette, which is an amazing flavor combination. A huge secret to weight loss is adding variety and making everyday foods seem special. Roasting and sauces do just that!
Not only are curry flavors and spices perfect for Fall, they also pack a great health punch. Curry powder, originating in East India, usually contains a blend of 10-15 spices.
There are so many different ways to make Ratatouille, that the exact amounts of each vegetable isn’t important. It is basically a French vegetable stew that puts to use all the wonderful summer vegetables that are being harvested.
Making risotto is quite a long process, because the arborio rice takes time to absorb the stock to make the final creamy dish. This grain-free, healthy version of risotto utilizes cauliflower rice to provide a rice texture, while the pumpkin lends to a velvety and creamy texture. The addition of sage makes this a perfect Fall side for when your pumpkin cravings hit.
Great healthy recipes are developed by thinking outside the box. It’s about creating the traditional flavors you love in unconventional ways – while being weight- loss friendly. This recipe is very easy and versatile.
This guilt-free recipe is a great way to have your burger on a “bun” without compromising your weight loss. It is also much more flavorful!
Kale is an incredibly versatile green. It blends well into soups, can be used in salads or sautéed on top of the stove with a variety of dishes. It simply adds freshness, flavor and nutrition to everything. This recipe is very simple and easy to prepare. We prefer organic greens in our recipes due to insecticide residues that cover a larger surface area of the plant, as it is a leaf. Enjoy this recipe with the kale alone or with the red onion and mushrooms for variety.
Butternut squash is a favorite Fall vegetable that brings heartiness and a natural sweetness to any recipe. It can be cooked in a variety of ways, but roasting brings out the sweetness to a greater degree. This recipe provides an even greater taste profile by adding orange and maple flavors, which also make for special holiday dishes.
Okay… we heard your requests for something crunchy and salty! These nacho kale chips are delicious! They are very light with plenty of flavor. The best taste and texture are achieved in a dehydrator. An expensive one is not necessary, and they are great for creating a nice crunch, but you can always make them quickly in the oven, as well. Kale chips can be hard to measure, since they can’t be “packed” into a cup – so they leave a lot of space.
Cauliflower rice is so versatile. You can use it as a filler in a number of dishes, just as you would rice. This vegetable side dish is so easy and flavorful and is done is only 20 minutes.
This recipe is simple, quick and very tasty. It’s a very flavorful way to dress up any simple meal.
We are huge fans of all things roasted, especially vegetables. It just lends another level of flavor to your food, and portobello mushrooms are no exception. They are exceptionally “meaty” and pair well with beef, chicken or sliced along with other roasted vegetables. The balsamic vinegar adds a brightness to this recipe, while the garlic, shallot and herbs make it very savory. It’s a wallop of flavor!
This recipe provides yet one more thing you can do with cauliflower! There are options with this dish, so you can use them all or pick and choose what you like. The roasted garlic option is from a recipe we shared a couple of weeks ago. It can elevate the flavor of many dishes. Once you get into maintenance, you can enjoy a shredded cheddar or parmesan cheese on top, as well. It’s much friendlier than a potato on the waist line and full of flavor.
It’s always fun to find a new way to make some of your favorite vegetables. Slicing the squash like you would Hasselback potatoes, allows for the delicious coating to drip down into the squash, providing more flavor in every bite.
Grilling always adds great flavor to food and vegetables are no exception. They simply rise to a whole new level in taste. The types of vegetables and vegetable combinations you can use are plentiful, providing a lot of variety.
This recipe provides a fun new way to enjoy green beans. They are cooked to be tender crisp, while providing crunch and flavor. The Vegan Parmesan is for those on the standard or vegan/vegetarian plan and the Parmesan cheese option is for maintenance.
Green Beans are classic at Christmas, only they are usually mixed in a casserole with canned soup and canned fried onions. Instead of masking the flavor of the beans, why not enhance your veggies by roasting them with garlic and onions. You won’t even miss your casserole!
