Search

Author: Dr. Cindy Tanzar

VEGAN SCRAMBLED “EGGS” WITH SAUTEED VEGGIES

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.

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 refreshing Greek Marinated Artichoke Salad is a quick, healthy, and flavorful dish perfect for any eating plan. Made with tender artichokes, crisp veggies, and a zesty vinaigrette, it’s low-glycemic, easy to prep, and bursting with Mediterranean goodness.

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

Discover the magic of turmeric in this creamy Roasted Cauliflower Soup! Loaded with antioxidants and rich flavor, it’s a healthy comfort food favorite from Dr. Cindy Tanzar.

TACO SOUP

Discover a creamy, flavorful Taco Soup that fits your clean-eating lifestyle. Made with grass-fed beef, fresh veggies, and a special homemade ranch dressing for the perfect low-carb meal.

STUFFED PEPPER SOUP

This comforting Stuffed Pepper Soup features grass-fed beef, cauliflower rice, and bell peppers simmered in a creamy tomato broth. Ideal for busy weeknights and weight loss meal plans.

SPICY THAI BUTTERNUT SQUASH SOUP

This Thai-inspired butternut squash soup balances sweet roasted squash with spicy curry, creamy coconut milk, and fresh lime. Easy, nourishing, and perfect for multiple diet plans.

SLOPPY JOES

This healthier Sloppy Joes recipe swaps the bun for veggies and offers bold flavors with grass-fed beef, tomato paste, and tangy vinegar. Ideal for weight loss or maintenance plans.

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.This flavorful Savory Vegetable Soup is a fast, comforting meal perfect for any diet plan. Packed with fresh veggies and easy to customize with tofu or nutritional yeast for added protein.

ROASTED TOMATO HERB SOUP

This Roasted Tomato Herb Soup from Dr. Cindy Tanzar is a summer favorite made with fresh or roasted tomatoes and herbs. It’s creamy, comforting, and fits Standard, Maintenance, and Vegan/Vegetarian meal plans—delicious on its own or with optional protein add-ins.

ROASTED BUTTERNUT SQUASH SOUP

Warm, comforting, and loaded with flavor, this Roasted Butternut Squash Soup by Dr. Cindy Tanzar is your go-to bowl for chilly days. Easy to make and perfect for the Standard Plan, it’s a seasonal favorite that nourishes and satisfies.

PUMPKIN AND SAUSAGE SOUP

This hearty Pumpkin & Sausage Soup is a comforting blend of savory sausage, pumpkin, and spice—perfect for cool weather and weight loss plans alike. Quick, creamy, and satisfying!

PIZZA SOUP

Pizza flavor in a bowl! This satisfying Pizza Soup by Dr. Cindy Tanzar blends sausage, veggies, and pizza sauce for a clean, low-carb comfort food favorite.

MEDITERRANEAN FISH STEW

This Mediterranean Fish Stew by Dr. Cindy Tanzar combines clean protein, citrus, herbs, and bold tomato flavor for a nourishing, low-carb bowl full of coastal comfort.

ITALIAN CHICKEN SAUSAGE AND TOMATOES SOUP

Dr. Cindy Tanzar’s Italian Chicken Sausage and Tomatoes Soup is a comforting, low-carb recipe packed with clean protein and hearty Italian flavor—perfect for chilly days and meal prep.

GREEN APPLE ENERGY SOUP

Green Apple Energy Soup by Dr. Cindy Tanzar is a vibrant, one-serving meal made with fresh greens, apple, avocado, and protein. A detoxifying, energizing option for your healthy lifestyle.

GRASS-FED BEEF VEGETABLE SOUP

Loaded with grass-fed beef and low-glycemic vegetables, this comforting and flexible soup by Dr. Cindy Tanzar is a healthy one-pot meal that supports your weight-loss journey.

EASY BUTTERNUT SQUASH AND APPLE SOUP

This Easy Butternut Squash & Apple Soup by Dr. Cindy Tanzar is a smooth, comforting, and low-carb recipe made with clean ingredients. A fall favorite you’ll want on repeat!

CROCK-POT CABBAGE ROLL SOUP

This Crock Pot Cabbage Roll Soup by Dr. Cindy Tanzar is a low-carb twist on a classic comfort food. Made with cauliflower rice and wholesome ingredients, it’s a warm, satisfying, and weight-loss-friendly meal you can set and forget!

CREAMY ROASTED CAULIFLOWER SOUP

Dr. Cindy Tanzar’s roasted cauliflower soup is creamy, satisfying, and packed with flavor. A cozy, clean comfort food that works for Standard, Vegan/Vegetarian, and Maintenance plans.

CREAMY PUMPKIN SOUP

This creamy pumpkin soup by Dr. Cindy Tanzar features chicken sausage, kale, and cauliflower for a cozy, high-protein fall meal. Simple, satisfying, and full of flavor.

CREAMY MUSHROOM SOUP

This creamy mushroom soup by Dr. Cindy Tanzar is rich, earthy, and comforting. Made with real ingredients, it’s perfect for cozy nights or clean cooking.

CREAMY CAULIFLOWER LEEK SOUP

Warm, silky, and nourishing — this creamy cauliflower leek soup by Dr. Cindy Tanzar brings all the flavor of potato soup without the starch. A must-try comfort food!

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

This creamy asparagus soup from Dr. Cindy Tanzar blends spring freshness with nourishing comfort. Low-carb, flavorful, and ready in under 30 minutes.

CHILI DOG SOUP

Dr. Cindy Tanzar’s Chili Dog Soup is a cozy, flavorful twist on a classic. This one-pot wonder has everything you love about chili dogs — minus the bun and blood sugar crash.

CHILI

Dr. Cindy Tanzar’s healthy take on classic chili is quick, satisfying, and packed with flavor — all while staying true to your wellness plan. Ideal for batch cooking or easy weeknight meals.

CHICKEN ZUCCHINI-NOODLE SOUP

Dr. Cindy Tanzar’s Chicken Zucchini-Noodle Soup brings all the comfort of classic chicken noodle with none of the carbs. A clean, satisfying meal for the Standard Plan, made with real broth, spiralized zucchini, and wholesome herbs.

CHICKEN SAUSAGE, CAULIFLOWER AND KALE SOUP

Dr. Cindy Tanzar’s Chicken Sausage, Cauliflower & Kale Soup is a nourishing, low-glycemic version of Zuppa Toscana. Packed with protein and veggies, this creamy (optional!) soup is perfect for the Standard Plan and cold weather comfort.

BUTTERNUT SQUASH CHILI

Dr. Cindy Tanzar’s Butternut Squash Chili is a hearty, sweet-and-spicy one-pot meal made with ground meat, warming spices, and nutrient-packed vegetables. A comforting favorite for the Standard or Maintenance Plan.

BUTTERNUT SQUASH CHICKEN CHILI

Packed with flavor and loaded with protein and veggies, this Butternut Squash Chicken Chili by Dr. Cindy Tanzar is a hearty, healthy meal made with whole-food ingredients. Great for meal prep and easy to customize, it’s part of the Standard Plan and makes six satisfying servings.

BEEF BONE BROTH

Discover Dr. Cindy Tanzar’s simple and nourishing beef bone broth recipe, perfect for gut health, immunity, and everyday cooking. Made with 100% grass-fed bones and slow-simmered for maximum nutrients, this traditional broth is a healing staple you can sip daily or use as a flavorful base for soups, stews, and more.

WATERMELON SUMMER SMOOTHIE – Detox Shake

Beat the heat with this vibrant Watermelon Summer Smoothie by Dr. Cindy Tanzar. A perfect blend of juicy watermelon and vanilla protein, it’s your go-to for a hydrating, nutritious boost anytime.

VERY BERRY SMOOTHIE – Detox Shake

Boost your day with Dr. Cindy Tanzar’s Very Berry Smoothie—a delicious blend of fresh berries, vanilla protein, and creamy plant milk. This smoothie is a perfect quick meal or snack that supports detox, energy, and overall health.

VANILLA PROTEIN SMOOTHIE

Creamy, simple, and totally on-plan—the Vanilla Protein Smoothie is your go-to shake for a quick protein boost with no fuss and no compromise.