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).
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.
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!
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.
Don’t waste your over-ripe peaches! This vinaigrette is so simple and provides a perfect solution to peaches a bit past their peak, although perfect peaches are great, too. You can use white or yellow peaches – both lend a different flavor. This is our new summertime favorite that is impressive enough for company. For a complete meal, add 3 oz. of Boar’s Head sliced turkey or grilled chicken. Vegans can also add the Vegan Feta “Cheese” as a tasty addition and protein source. The
Frittatas are a quick and easy way to make multiple servings for your week ahead. For substitutes, pan-fry our easy Turkey Breakfast Sausage recipe as ground sausage and use 3/4 of it, instead of the Al Fresca Italian Chicken Sausage; or vegans can make the Vegan Italian Sausage recipe. This recipe makes 5 servings. One serving covers your protein, fat and 1/2 cup cooked vegetables for one meal. Just add 1/2 cup cooked vegetables and your fruit for a complete meal.
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.
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.
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!
Plan: (Standard) Serving information: A serving is 1 cup cooked covering your fat and vegetables. INGREDIENTS INSTRUCTIONS
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.
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!
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.”
Coleslaw is great any time of year. This recipe twist provides a whole new flavor profile of coleslaw that can accompany a wide range of meal options. It goes great with chicken, sloppy joes, fish or chili. If using the bagged coleslaw, you will have a small amount of shredded carrot in the mix. It won’t have much impact at all on weight loss per serving with this recipe.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Cauliflower is one of our favorite ingredients because it takes on the flavor of the other ingredients so easily. While this recipe adds great variety to your meal, it is also an awesome appetizer for the family or friends. The sauce hides the flavor of the cauliflower so well, that even those of you who don’t care for vegetables can enjoy them!
Eating local vegetables in their season is always the best way to reap the greatest nutritional benefits. Brussels sprouts are plentiful from September through February, so you will want to take advantage of these little nutritional powerhouses. This hearty recipe combines with the tang of sun-dried tomatoes and olives for a Mediterranean feel. Avoid over-cooking your Brussels sprouts, or they will be mushy. You want a firm and meaty texture.
This is a favorite vegetable recipe that is perfect for Fall. Even if you haven’t cared for Brussels sprouts in the past, this dish may be the one to change your mind.
Fresh salads are a great way to add fiber and variety to your diet. This quick and easy broccoli coleslaw lends a new twist to the traditional idea of coleslaw, providing more options to your menu and taste buds.
Mushrooms are ideal for stuffing. They have a wonderful earthy flavor and a firm texture that makes them perfect to hold all kinds combinations. Most stuffed mushroom recipes contain some type of cheese, which isn’t on the GHS plan.
If you’ve only had red cabbage in small pieces chopped in a salad, you need to give this very easy recipe a try. When cooked, it has a much richer taste than green cabbage. It is a nutrition powerhouse packed with health benefits, contains many antioxidants and is anti-inflammatory.
Plan: (Standard & Vegan/Vegetarian) Serving information: Makes 1 serving and covers your vegetables and fat. INGREDIENTS INSTRUCTIONS
Instead of a heavy green bean casserole for the holidays, elevate the richness of your vegetable with Balsamic vinegar and caramelized onions. These green beans are easy to make and require little time from start to finish.
This popular fire-roasted, Indian vegetarian dish is an eggplant mash cooked with spices. There are several ways to make Baingan Bharta, but it is basically eggplant cooked with onion, tomatoes, green chilies and earthy spices. If you enjoy Indian food (which is amazing) or would like a new way to eat eggplant, this is a great recipe. The flavors are even more delicious the next day. Venture out and try something new!
This recipe is very tasty and can be made with two options for the weight-loss plan, or with a light parmesan cream for maintenance. This dish really does look beautiful on the plate and is impressive for guests. It makes plenty for leftovers during the week, but you can cut it in half easily. Be sure to look to the end of the recipe for options.
It’s always great to eat foods in their season. It provides the best flavor and more diet variation, which is helpful for weight loss. It’s such a simple recipe, too. The butter and onions add a nice, subtle layer of flavor to the asparagus.
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.
One of our most frequently requested recipes is for Asian food. The combined flavors in this recipe are really delicious and flavorful. This recipe is a great example. Lettuce wraps are a great substitute for many recipes requiring bread or tortillas, but you can eat this dish over cauliflower rice, as well. You can easily double this recipe for plenty of leftovers, too.
One of our most requested types of recipes is for Asian flavors. Whether stir-frying or roasting, these Asian flavors combine salty and spicy together to provide an earthy richness when roasted with vegetables.
This recipe is a new twist on traditional coleslaw. It is an easy salad to make with a lot of Asian flavors. We enjoy it with the Barbeque Turkey Burgers as a simple summertime meal.
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
Plan: (Maintenance) Serving information: Makes approximately 3-4 servings. INGREDIENTS INSTRUCTIONS
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!
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. […]
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 […]
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 […]
Plan: (Maintenance) Serving information: Makes 4 servings. One serving covers your vegetables and fat. INGREDIENTS INSTRUCTIONS
Plan: (Maintenance) Serving information: This recipe serves 3, but can be easily double or tripled. Covers your vegetable and fat. INGREDIENTS INSTRUCTIONS
Plan: (Maintenance) Serving information: A serving is 1 cup cooked vegetable. INGREDIENTS INSTRUCTIONS
Plan: (Maintenance Vegan) Serving information: Makes 12-14 servings. INGREDIENTS INSTRUCTIONS
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.
This basic “egg” recipe offers a great source of protein for those who follow a vegan or vegetarian diet. The organic tofu takes on the flavors of the veggies, while providing the appeal of a traditional scrambled egg dish. You can use the basic egg recipe in many ways by substituting other vegetables, adding salsa or herbs (basil, chives, dill, etc.) for the last 1-2 minutes of cooking or add spices (paprika, cumin, taco seasoning) along with the almond milk to simmer.
