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Author: Dr. Cindy Tanzar

GRILLED VEGETABLES WITH BASIL VINAIGRETTE

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.

GREEN BEAN FRIES

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.

GARLIC ROASTED GREEN BEANS

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!

GARLIC BUTTER ZUCCHINI NOODLES – WITH PARMESAN CHEESE OR VEGAN PARMESAN

This delicious recipe is a light, refreshing take on garlic butter pasta that provides great flavor and texture, while being weight-loss friendly. Since zucchini sizes vary, you will want your butter/olive oil to be one Tbsp per cooked cup of zucchini (or use less and add more fat into your meal).

GARLIC BUTTER MUSHROOMS

When you are looking for a quick, delicious side dish to go with most any meal, sautéed mushrooms are hard to top. You can use almost any type or blend of mushrooms for variety, while creating an earthy, rich flavor that will transform a simple dinner into a special entree. This is an inexpensive way to bring steakhouse flavors into your home, as well.

VEGAN “CHICKEN” SALAD

Okay, Genesis vegan and vegetarian clients… you’re going to love us for this one!  We really were amazed at how delicious this recipe tasted. Even non-tofu eaters were impressed. The secret is in “pressing” the tofu. It’s very easy to do, so be sure to see the directions at the bottom. The Genesis homemade Vegan Mayo can be a bit sweeter than regular mayonnaise, so you may want to balance the flavors with a little more lemon, after tasting. Do not use store bought vegan mayo!

EASY VEGAN MAYONNAISE

Traditional mayonnaise contains eggs, which means it is not vegan. This recipe is not only much easier to make than traditional mayonnaise, it is much more forgiving, as well.

PEACH VINAIGRETTE SALAD

Don’t waste your peaches! Blend them into a vibrant peach vinaigrette to dress fresh greens and almonds for a light, flavorful salad that’s perfect for summer or any time of year.

ASPARAGUS FRITTATA WITH SAUSAGE AND LEEKS

This Asparagus Frittata with Sausage and Leeks is a versatile, protein-packed breakfast or brunch option. Loaded with fresh vegetables, flavorful sausage, and creamy eggs, it’s perfect for meal prep or a quick, healthy meal. Works for Standard Plan and can be adapted for Vegan/Vegetarian diets.

GROUND BEEF STROGANOFF

Beef Stroganoff is a Russian comfort dish made popular in the mid-19th century. It consists of tender slices of beef in a creamy mushroom and sour cream sauce, traditionally served over a bed of buttery noodles.

BARBECUE TURKEY MEATLOAF BURGERS

We really enjoy these burgers. They are crazy tender, very moist and much lighter than a beef burger. They are made similar to meatloaf, formed into four patties and baked in the oven. We tried them on the grill, but they are too juicy and very difficult to flip. You could add another 1/4 lb. of ground turkey to make them firmer and make 5 burgers, but they are delicious just as they are.

SPAGHETTI SQUASH WITH SAUSAGE AND PIZZA SAUCE

This recipe is a fun option to help with those pizza cravings. There are plenty of options so that everyone can enjoy it. Read through the instructions before you begin, as the serving information is at the end of them. Protein information (if you choose to use it) is also included at the very end. Enjoy!

FESTIVE GREEN BEAN GREMOLATA

Plan: (Standard) Serving information: A serving is 1 cup cooked covering your fat and vegetables. INGREDIENTS INSTRUCTIONS

EASY REFRIGERATOR PICKLES

Pickles are a favorite accompaniment with a variety of meals. They can, however, be difficult to find in the stores without added sugars, preservatives or artificial coloring. They are very quick and easy to make, and you can even kick them up a bit with his added Spicy Refrigerator Pickle version.

EASY PICKLED VEGETABLES

Looking for a fresh new way to enjoy delicious garden vegetables? Pickling is a great choice. You can pickle almost any vegetable in no time without canning, using mason jars or most jars you have on hand. Mix a variety of vegetables together in the same jar or keep them separate – there is no right or wrong, so don’t be intimidated!

EASY EGGPLANT PIZZAS

Making vegetables in a creative way makes them more appealing and adds much needed variety to everyday dishes. Eggplant makes a perfect base for pizza toppings, as well, like green pepper, onion or olives. This maintenance recipe provides an idea of what it would look like to add another element (in this case, dairy) into your diet. Remember to watch for your body’s responses. The vegan option allows everyone to top their “pizza” with “cheese.”

CUMIN LIME COLESLAW

This refreshing twist on a classic coleslaw blends cumin, lime, and clean ingredients to create a bold, satisfying side dish that fits perfectly into your healthy lifestyle.

CRISPY SMASHED BRUSSEL SPROUTS

This recipe is so easy and so delicious! Even if you’re not a fan of Brussels sprouts in general, these crispy veggies become very caramelized and tasty. They’re a perfect Fall side dish.

CREAMY GARLIC SPAGHETTI SQUASH CASSEROLE

Time for more Fall recipes! This casserole has all the comfort of a “cheesy” creamy dish without using dairy. It has a lot of garlicky goodness reminiscent of a garlic cream sauce. The turkey bacon in the recipe is free of nitrites or nitrates, so is great for our weight loss program. You could always substitute the bacon for a wild Alaskan salmon fillet, creating a healthy “tuna” casserole recipe. The foundation of this recipe is courtesy of paleoglutenfree.com.

COLLARD GREENS – SOUTHERN STYLE

Once considered a poor man’s meal, collard greens pack a huge punch of nutrition. They are one of several cruciferous vegetables, along with broccoli and cabbage. They contain both soluble and insoluble fiber that helps control LDL cholesterol, and protects against hemorrhoids and constipation, as well as providing several strong, proven, cancer fighting benefits. With high levels of folates, vitamins C, A, K and many vital B-complex groups, as well as minerals like iron, calcium, copper, manganese, selenium and zinc, look no further for a nutritional powerhouse of a meal.

CINNAMON MAPLE ROASTED ACORN SQUASH

One secret to enjoying the flavors you loved in your favorite foods before you started your Genesis Health Solutions weight loss plan is finding good substitutions. You can still enjoy the flavor of maple syrup in this dish by substituting it with pure maple extract. Combined with the cinnamon and richness of roasting, this squash is delicious.

CAULIFLOWER MASHED FAUX-TATOES

Mashed cauliflower is a great substitute for mashed potatoes. They have a similar look and feel, and the cauliflower taste is extremely mild. Don’t be afraid to give this recipe a try if you haven’t like cauliflower in the past. You may end up with a new favorite and a healthier alternative to high-glycemic potatoes.

CAULIFLOWER HUMMUS

Once again, cauliflower proves itself to be the most versatile vegetable for creating new ways to add variety to your vegetable choices. It so easily takes on the flavors of other ingredients, providing you with endless options for recipes. Even if you don’t care for cauliflower, try this recipe.

CARMELIZED ONION CAULIFLOWER RICE

The flavor in this dish is delicious. It is a great substitute for any recipe or meal that calls for white or brown rice, or just use as a side dish to your meal. Caramelizing the onions gives the cauliflower an amazing depth of flavor, and it’s so easy to do. This recipe would also make a great breakfast vegetable. Just measure out a cup of it into a skillet, heat, then scramble a couple of eggs in with it – just like fried rice! Delicious! The recipe can be cut in half, if desired.

BUTTERY GARLIC MUSHROOMS

In just a few minutes, you can transform very simple ingredients into a fancy side dish any day of the week. The combination of butter and garlic never gets old and goes wonderfully with beef, chicken or fish. The first trick to achieving nicely browned mushrooms is to cook over medium heat, so that the butter browns and turns nutty without burning; and secondly, to resist the urge to stir them too soon.

BUTTERNUT SQUASH CURRY WITH SPINACH AND TOMATOES

This recipe is fantastic! It is easy and loaded with flavor. If you’re not a fan of spinach or tomatoes, you can leave them out or add other vegetables in their place. It’s a very versatile dish. Sauces always elevate a dish and make them feel special. You can use as much or as little of the sauce to make it the way you like it. You can also add cooked, diced chicken, as well.

BUFFALO CAULIFLOWER BITES

This Spicy Buffalo Cauliflower Bites with Homemade Ranch by Dr. Cindy Tanzar is a crunchy, flavorful, and plan-friendly way to enjoy vegetables—even picky eaters will love them.

BRUSSELS SPROUTS WITH SUN-DRIED TOMATOES

This Mediterranean Brussels Sprouts with Sun-Dried Tomatoes, Artichokes & Olives by Dr. Cindy Tanzar is a flavorful, nutrient-rich side dish perfect for fall and winter meals.

BRUSSELS SPROUTS WITH TURKEY BACON

This Savory Brussels Sprouts with Turkey Bacon by Dr. Cindy Tanzar is a flavorful, nutrient-rich side dish that makes Brussels sprouts irresistible, even for skeptics.

BROCCOLI COLESLAW

This Crunchy & Creamy Broccoli Coleslaw by Dr. Cindy Tanzar is a tangy, fresh twist on traditional coleslaw—perfect for a fiber-rich, plan-friendly side dish.

BROCCOLI AND “CHEESE” STUFFED MUSHROOMS

Earthy mushrooms filled with broccoli, garlic, and a cheesy dairy-free twist—these Broccoli and “Cheese” Stuffed Mushrooms by Dr. Cindy Tanzar are flavorful and plan-friendly.

BRAISED RED CABBAGE

Tender, flavorful, and nutrient-rich, this Braised Red Cabbage by Dr. Cindy Tanzar brings German-inspired comfort to your table.

BALSAMIC GRILLED ZUCCHINI

Light, smoky, and perfectly seasoned, these Balsamic Grilled Zucchini by Dr. Cindy Tanzar make a quick, healthy side dish for any meal.

BAINGAN BHARTA – Roasted Indian Eggplant

This Baingan Bharta (Roasted Indian Eggplant) by Dr. Cindy Tanzar is a smoky, spiced vegetarian dish made with fire-roasted eggplant, tomatoes, and onion. Nutritious, flavorful, and plan-friendly.

ASPARAGUS, MUSHROOM & CAULIFLOWER “RISOTTO”

Enjoy the taste of risotto without the carbs! This Asparagus, Mushroom & Cauliflower “Risotto” is creamy, flavorful, and packed with spring vegetables. Quick, healthy, and perfect for Standard or Maintenance Plans, it’s a meal you’ll want to make again and again.

ASIAN ZOODLE BOWL WITH SESAME ALMOND SAUCE

Asian dishes are one of our most requested recipes. The flavors and sauces elevate simple dishes to something very special. For a recipe with such complex flavors, it is very easy to make. You can purchase the shredded broccoli slaw already to use (Kroger, etc) – the small amount of shredded carrot is negligible. If you don’t have a spiralizer, just cut your zucchini into thin strips lengthwise, then into noodles by cutting lengthwise again.

ASIAN SPICED BROCCOLI

This Roasted Asian Broccoli is salty, spicy, and nutty with the perfect crispy finish. A healthy, plan-friendly side dish full of flavor and easy to make.

ASIAN COLESLAW

This Asian Coleslaw by Dr. Cindy Tanzar is a crisp, flavorful salad made with fresh veggies, sunflower seeds, and a sesame-garlic dressing. Light, healthy, and plan-friendly, it’s the perfect side dish or quick lunch option.

THANKSGIVING CAULIFLOWER STUFFING

Plan: (Maintenance) Serving information: This recipe makes 3-4 servings (depending on size of veggies used). One serving is 1 cup and covers your vegetable and fat for one meal. INGREDIENTS INSTRUCTIONS

ROASTED ASIAGO BRUSCHETTA ASPARAGUS

This maintenance recipe is easy, yet it makes a beautiful gourmet side dish for the holidays. The flavors are amazing together. This one is definitely a keeper!

HOLIDAY CREAMED SPINACH

Plan: (Maintenance) Serving information: One serving equals 1-1/3 cup cooked vegetable and covers your vegetable and fat for one meal. Whether you are looking for a simple, but rich holiday side dish that you only eat on a special day or a maintenance plan recipe for any meal, this creamed spinach recipe covers it all. […]

GREEN BEANS & CARAMELIZED SHALLOTS WITH CREAMY LEMON DRESSING

Plan: (Maintenance) Serving information: Makes approximately 6-8 servings. Since it is a maintenance or special occasion recipe, serving sizes are not provided; however, one cup would cover your vegetable and extra fat for one meal on the standard plan. This absolutely delicious Springtime recipe is perfect for Easter or any special holiday or occasion. Shallots […]

CREAMY SUN-DRIED TOMATO & BASIL ZOODLES

Plan: (Maintenance) Serving information: Makes approximately 3-4 servings. There is no serving information for maintenance recipe, but it’s always good to follow the standard plan guidelines. For example; One serving would cover your vegetable, fat, and 3 grams of protein (less than 1 oz). This is a very delicious zucchini recipe that is a great […]

CREAMY MASHED SPAGHETT SQUASH

Plan: (Maintenance) Serving information: Makes 4 servings. One serving covers your vegetables and fat. INGREDIENTS INSTRUCTIONS

CREAMY GREEN BEAN CASSEROLE

Plan: (Maintenance) Serving information: This recipe serves 3, but can be easily double or tripled. Covers your vegetable and fat. INGREDIENTS INSTRUCTIONS

VEGAN SHEPHERD’S PIE

I really love this recipe! It’s a great twist on traditional Shepherd’s Pie, using mashed cauliflower as a topping. Not only is it hearty and satisfying, but it’s a perfect special recipe for the holiday season. The hemp hearts and walnuts add a great protein source with plenty of texture. No one flavor sticks out in the filling, rather it is a great combination of flavors that work perfectly together.