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Author: Dr. Cindy Tanzar

VEGAN PEPPERMINT OR WALNUT BROWNIES

Plan: (Maintenance Vegan) Serving information: Makes 12-14 servings. INGREDIENTS *1 flax egg = 1 Tbsp flax meal + 3 Tbsp water. Mix together and let sit until thick or gel-like. INSTRUCTIONS

VEGAN PEANUT BUTTER MAPLE BALLS

Plan: (Maintenance Vegan) Serving information: Servings vary based on size of balls. Approximately 16 servings. INGREDIENTS INSTRUCTIONS

VEGAN PARMESAN CHEESE

We absolutely love this recipe that Cathy Blanks shared with Genesis! It is amazingly nutritious, chocked full of B-vitamins from the nutritional yeast and protein from both the hemp hearts and nutritional yeast. The hemp hearts add a very satisfying, chewy texture, while the yeast, garlic and onion provide a terrific tang. This has to be the easiest recipe ever, yet you can use it anywhere you would Parmesan cheese – on salads, sprinkled over vegetables, soups and much more.

VEGAN ITALIAN SAUSAGE

This vegan crumbled sausage has great sausage flavor and plenty of texture. You can eat it alone or mixed into other dishes or sauces, like marinara, and spooned over zucchini noodles or coins, cauliflower or spaghetti squash. It really is great tasting.

GREEK MARINATED ARTICHOKE SALAD

This easy recipe is delicious and one of our favorite salads. If you haven’t tried artichokes, this is your opportunity to walk away with two thumbs up! Artichokes are not only low-glycemic, therefore, friendly to your blood sugar, but are also very nutritious. Even for picky eaters, artichokes are easy to love. They have a very mild flavor (milder than a cucumber) and satisfying texture. Once you try them, you’ll be hooked!

VEGAN CHOCOLATE CREAM PIE

Plan: (Maintenance Vegan) Serving information: Makes 8 servings. INGREDIENTS INSTRUCTIONS NOTES: Not all coconut cream is the same. Some cans have less and some more cream. So, add 3/4 cup of cocoa powder and taste before adding more to assess flavor. Top with whipped canned coconut cream or can use Non-Dairy ReddiWip (made with almond […]

TOFU CABBAGE STIR FRY

A stir fry is always a great choice to get your protein, vegetables and fat all in one easy dish. Plus, you can use the leftovers for an easy lunch or dinner another day. If cabbage hasn’t been one of your favorite vegetables in the past, give this recipe a try. Shredding the cabbage and stir frying brings out a whole new flavor profile.

TERIYAKI TEMPEH

This is a very flavorful and easy recipe for our vegan and vegetarian clients. Tempeh provides density, structure and high-quality protein to this dish. The nutritional yeast also provides a boost of protein and B-vitamins, as well. Non-vegans can always substitute the tempeh for ten ounces of thinly sliced sirloin, as the nutritional yeast flavor is toned down in this recipe. To serve over cauliflower rice, use 1/2 cup of cooked rice and 1/2 cup of the cooked broccoli.

TEMPEH TACOS

As more vegans and vegetarians are joining Genesis, it is important to help them enjoy delicious protein-rich recipes that are of high-quality. Soy is a great source of protein for vegans and vegetarians, when it is a non-GMO, whole-food fermented product like tempeh, miso, tofu and edamame; not highly-processed soy isolates and concentrates or genetically-engineered soy junk foods like soy cheese, soy ice cream, soybean oil and soy burgers. This recipe is not only fast, easy and delicious, but also has great texture. You can use it to make lettuce leaf tacos, a taco salad or just eat it straight out of a bowl.

SAVORY HERBED HEMP HEART PILAF

This quick and easy recipe is very interesting! It takes protein-packed hemp hearts (found at most grocery stores or Amazon) and creates a tasty, savory “rice” pilaf. All clients can use this recipe. We have it pictured as a side dish with a vegetable, but you can also add it to Creamy Cauliflower Leek or Roasted Tomato Soups, etc. It would be delicious topped with Creamy Decadent Mushroom Sauce – just think outside the box. Hemp hearts are a nutty-flavored protein source, not a vegetable, so serving it with a protein would not work.

VEGAN TEMPEH CHORIZO

Chorizo is a spicy sausage that is usually made from pork. This very easy recipe uses tempeh and is loaded with flavor. You can control the amount of heat by reducing or eliminating the crushed red pepper. Enjoy chorizo in a lettuce leaf with tomato, onions, salsa and avocado, in a salad topped with our dairy-free sour cream, or as a breakfast meat sauteed with veggies.

GROUND TURKEY CHORIZO

Chorizo is a spicy sausage that is usually made from pork. This very easy recipe uses ground turkey and is loaded with flavor. You can control the amount of heat by reducing or eliminating the crushed red pepper. Enjoy chorizo in a lettuce leaf with tomato, onions, salsa and avocado, in a salad topped with our dairy-free sour cream, or as a breakfast meat sauteed with veggies.

GROUND TOFU KEEMA

f flavor is what you’re looking for, Keema is your answer! Keema is a main Indian dish, traditionally made with meat, potatoes, peas, and a combination of fragrant spices. Using green beans makes it a great low-carb alternative.

ASIAN TEMPEH LETTUCE WRAPS With Peanut Sauce

This recipe is quite delicious and a great protein choice for our vegan/vegetarian clients. Those on the standard weight loss plan can also modify the recipe by using ground turkey or chicken instead of tempeh, along with the almond butter sauce.

TURMERIC ROASTED CAULIFLOWER SOUP

In case you haven’t heard yet, turmeric has quickly become one of the most sought-after medicinal spices to aid in the reduction of inflammation. A powerful anti-oxidant and anti-inflammatory agent, the active component of turmeric (curcumin) has be shown to help not only with heart disease, Alzheimer’s and cancer, but to also significantly improve depression and arthritis symptoms, in addition to being a disease preventative.

TACO SOUP

This really is an easy (and surprising) soup. Most low-carb taco soups contain cheese or cream cheese, beans and other ingredients not included in clean eating. Don’t let the ranch dressing throw you! It makes the soup creamy, and the spices lend a great flavor. I have tried this soup with Primal Kitchen Ranch Dressing, but have not cared for the outcome, so stick to the quick and easy Genesis Ranch Dressing recipe (delicious!)

STUFFED PEPPER SOUP

Not only is soup a favorite in the cold weather months, it’s also a very hearty, healthy option on your weight loss program. This stuffed pepper soup is loaded with ground beef, cauliflower rice and Bell peppers in a tomato-based broth that tastes just like classic stuffed peppers without all the fuss!

SPICY THAI BUTTERNUT SQUASH SOUP

If you enjoy Asian international flavors, give this Thai soup a try. Thai food is known for balancing out five flavor profiles, being sweet, spicy, salty, sour and creamy. The roasted butternut squash lends plenty of sweetness, the red curry paste adds spice (so temper it to your liking!), coconut milk makes everything creamy, and you can add your salt and lime to balance to your taste.

SLOPPY JOES

If you’re a Sloppy Joe fan, then a second recipe will be a treat. We actually like this one better than the initial recipe. Sloppy Joes are a decades old American favorite, and they don’t need a bun to be enjoyed.

SAVORY VEGETABLE SOUP

Vegetable soup is always a tasty classic. This dish provides great savory flavor in just 30 minutes from start to finish and can be easily adapted for all plans.

ROASTED TOMATO HERB SOUP

Summer is the best time to make roasted tomato soup. Roma tomatoes are “meatier” than standard globe tomatoes and, therefore, used more often for sauces and soups. However, you can substitute any tomato in your garden for this recipe, or even purchase canned roasted tomatoes for a quick soup – but nothing beats the taste of fresh, roasted tomatoes from the garden.

ROASTED BUTTERNUT SQUASH SOUP

Now that the days are getting colder, soup is one of our most requested recipes. This soup is so hearty and by just changing the spices, you can create very different recipes with a variety of flavors.

PUMPKIN AND SAUSAGE SOUP

This recipe is a perfect representation of Fall, yet is great throughout all the cold months. It’s very hearty with a surprisingly rich depth of flavor for such a small amount of cooking time.

PIZZA SOUP

If you want to enjoy all the flavors of pizza, without falling off your weight loss plan, this is your recipe! It’s delicious! AlFresco Italian Chicken Sausage is available at most stores, or you can substitute ground beef/turkey. You can find uncured turkey pepperoni (Applegate Farms is available at various Kroger stores in the packaged lunch meat section). For those in maintenance (or to entice your family), sprinkle some shredded mozzarella on top. Soup is difficult to be 100% accurate with measuring, but our estimates are very close, and soup is a delicious way to provide meal satisfaction!

MEDITERRANEAN FISH STEW

Fish stew is a delicious recipe enjoyed the world over, featuring a white fish in a rich and fragrant broth. There are many variations of fish stew, depending on the region from which the recipe originates. This recipe was submitted from Don, one of our Genesis Health Solutions clients and has more of a Mediterranean flair. He says the champagne vinegar gives the recipe a “sour wine” taste instead of a subtle dry white wine taste. It is a robust flavor that goes well with the tomatoes and cod fish.

ITALIAN CHICKEN SAUSAGE AND TOMATOES SOUP

We get a lot of requests for soup as cold weather approaches. Hearty broths or stocks are not only healthy, but are very satisfying. If you start by deciding on a protein like beef or chicken and figure out how many servings you want (i.e., 4-6), then you know how much protein you need for your recipe.

GREEN APPLE ENERGY SOUP

Plan: (Standard) Serving information: Makes 1 serving covering your protein, fat, veggies, and fruit. INGREDIENTS INSTRUCTIONS

BEEF VEGETABLE SOUP

This is a very versatile soup that you can tailor to your liking. I often use differing low-glycemic vegetables and replace the cabbage with spinach for more variety. We only use grass-fed beef in our recipes in order to reap the greatest health benefits. Mountain Run Farm in Sedalia, VA, is a great source for grass-fed beef products and much more.

EASY BUTTERNUT SQUASH AND APPLE SOUP

Soup doesn’t have to be difficult or time-consuming. It just needs to be delicious! This recipe was submitted by Gayle Gwaltney, who is a fabulous cook. Having made a large number of the Genesis recipes, and very successful on her plan, Gayle understands our commitment to delicious food that promotes great health.

CROCK-POT CABBAGE ROLL SOUP

If you like cabbage rolls, then you will really enjoy this hearty crock pot soup version. Just take about 15 minutes to put it all together, then just walk away. There is also an option for cooking on the stove top. Using a jar of marinara sauce makes this dish even easier.

CREAMY ROASTED CAULIFLOWER SOUP

Yet another way to eat cauliflower… and you will want to make this recipe often. Cream soups are so rich and filling and by roasting the cauliflower first, this soup provides an amazing depth of flavor. It’s very easy way to add variety to your vegetable options. Serve with a side of chicken salad or roasted salmon, and you have a delicious meal!

CREAMY PUMPKIN SOUP WITH CHICKEN SAUSAGE AND KALE

Soup and Fall just go together. When the nights get cool, nothing is more comforting than a steamy bowl of creamy soup. The great thing about any soup recipe is its versatility. If you don’t care for a particular ingredient… leave it out or put something else in its place. Soup can be hard when trying to create exact portions for a serving (i.e., you will need to add another 1.5 oz of protein to your meal on the side with this recipe), however, it is worth it to have delicious recipes, variety and flavors that keep you from feeling deprived.

CREAMY MUSHROOM SOUP

This soup is a wonderful addition to any meal. It’s thick and creamy with a garlicky, earthy flavor that is perfect for cool fall days and cold winter nights.

CREAMY CAULIFLOWER LEEK SOUP

This soup is very reminiscent of a hearty potato soup… without the guilt! Leeks, part of the onion family, add a wonderful flavor to many dishes. Don’t let them intimidate you! They look like a huge scallion with several long layers, only you need to remove the dark green thick leaves and root, leaving only the white and bright green part. They grow in sandy soils, so check between layers for any soil as you chop them. I have found the best prices at Walmart over the years.

CREAMED SPINACH

Turning classic American favorites into healthy versions that actually taste incredible is at the top of the list for us. It’s about finding new ways to dress up an ordinary dish in order to experience variety and feel like you’re cheating when you’re not. Creamed spinach does just that. If spinach is one of your favorites, but you’re getting tired of eating it the same old way… this recipe is a must try!

CREAM OF ASPARAGUS SOUP

Embrace the abundance of fresh, tender asparagus this spring with a delightful creamy soup that captures the essence of the season. With its vibrant green hue, this easy-to-make dish not only presents beautifully but also offers a rich, satisfying way to enjoy asparagus without feeling overly heavy. When selecting your vegetables, choose young, thin stalks free of thick, woody ends to avoid a stringy texture. Perfect served warm for a comforting starter or chilled for a refreshing twist, this delicious soup is sure to become a favorite during asparagus season!

CHILI

Plan: (Standard) Serving information: Makes 4 servings covering your protein, veggies, and fat at your meal. INGREDIENTS INSTRUCTIONS

CHILI DOG SOUP

Chili dogs are an all-American favorite. While the bun is never going to be weight-loss friendly, the flavors can be enjoyed anytime. This Chili Dog Soup is perfect during cold weather. Adapted from a recipe on ibreatheimhungry.com, this easy dish can be made on top of the stove or in a crock pot.

CHICKEN ZUCCHINI-NOODLE SOUP

I often get requests for soup, and Chicken Noodle is always at the top of the list. It is an amazing classic, but the noodles are far from weight-loss friendly. This recipe is inspired from inspiralized.com, and has all the heartiness and flavor of chicken soup without the high-glycemic side effects.

CHICKEN SAUSAGE, CAULIFLOWER AND KALE SOUP

This soup was my answer to Olive Garden’s Zuppa Toscana. I always loved that soup, but this is a much healthier, low-glycemic version. It has a very rich tasting broth that is much more satisfying than boxed chicken broth, however, you can certainly use organic chicken broth, as well.

BUTTERNUT SQUASH CHILI

Ok, you’re going to have to trust us on this… we love this recipe. The sweetness of the butternut squash goes beautifully with the spiciness of the chili. The chia seeds are optional, but provides extra protein, texture and thickness. If you don’t have or don’t want to use the coriander, just increase the cumin by 2 teaspoons instead.

BUTTERNUT SQUASH CHICKEN CHILI

This is a super hearty, colorful and delicious meal that is easy to make. It just requires a little vegetable chopping. Soups, stews and chilis are great, because they provide several servings throughout your week without having to put in a lot of effort and are a great way to hide or flavor vegetables for pickier eaters.

BEEF BONE BROTH

When we talk about making bone broth, many people are timid to the idea, or concerned that they aren’t going to make it correctly. It really is about as simple as it gets. There are innumerable recipes of bone broth that require little-to-no time. Other recipes add a couple of basic steps to create more depth of flavor.

VANILLA PROTEIN SMOOTHIE

Plan: (Standard) Serving information: Makes 1 serving covering your protein. INGREDIENTS INSTRUCTIONS