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Author: Dr. Cindy Tanzar

FLAVORFUL BREAKFAST SAUSAGE

This sausage recipe was shared with Genesis by Lisa Coleman. She said it is “absolutely delicious,” and we have to agree. There are plenty of blended spices and herbs to create a flavor-packed breakfast, lunch or dinner. It would even be great pan-fried as a sausage crumble mixed with vegetables. If you don’t care for a particular spice/herb, just omit it; however, the paprika really is a big part of this recipe.

FRIED CABBAGE HASHBROWNS

Kickstart your morning with these delightful Fried Cabbage Hashbrowns by Dr. Cindy Tanzar! A unique veggie-packed twist on traditional breakfast fare, these golden-brown patties are made with finely-shredded cabbage, aromatic onion, and seasoned to perfection. With each serving, you’re not only savoring the deliciousness of breakfast but also enjoying a nutritious side that pairs beautifully with eggs, turkey bacon, or chicken sausage. Quick to prepare and bursting with flavor, these hashbrowns will transform your morning routine—just add a piece of fruit for a well-rounded meal! Enjoy a healthy, satisfying start to your day with this easy recipe that provides a hearty dose of vegetables, healthy fats, and protein.

GRAIN FREE “OATMEAL”

Looking for a way to get your morning veggies in? This recipe is a great way to add vegetables to your breakfast. Please give yourself the opportunity to adjust your tastebuds to eating your “oatmeal” this way, as it will add much-needed variety to your breakfast menu. Cauliflower is great for taking on the flavors of anything you put with it, too, so the apples and cinnamon make the dish. Not only is it warm and satisfying, but it is also anti-inflammatory and low-glycemic, so it won’t raise your blood sugar.

GRAIN-FREE HEMP HEART OATMEAL

While this very simple recipe packs a punch of protein for our GHS vegetarian & vegan clients, anyone can greatly benefit from it on the GHS weight loss plan. Most vegetarians are familiar with the ingredients in this recipe, but they are a fantastic nutrition source for anyone. Hemp seeds/hearts do not contain cannabinoids, which are found in cannabis. They have an earthy/nutty flavor and are a perfect/complete protein source. Flaxseeds are a great source of fiber and are high in omega-3’s and antioxidants; and Chia seeds, a very popular superfood, are a powerful blend of fiber, protein, vitamins, minerals and micronutrients.

NO COOKING OVERNIGHT “OATS”

This recipe is our new favorite breakfast. It takes no time to put it together in the evening, then it’s ready to go for breakfast with no cooking time required. Our other grain-free “oatmeals” are made on the stovetop, so this is a nice variation for your morning rush. These “oats” are a great source of protein without the high blood-sugar-spiking carbs from regular oatmeal.

OMELET MUFFINS

Dive into a quick, nutritious breakfast with Dr. Cindy Tanzar’s Omelet Muffins! Made with wholesome ingredients like eggs, uncured turkey bacon, and your choice of chopped veggies, these muffin-style omelets are fully customizable to suit your taste. Simply whisk, mix, and bake for a delightful treat that covers your protein, fat, and vegetable needs in one easy-to-eat package. Perfect for meal prep, these fluffy muffins are a fantastic way to enjoy a wholesome breakfast on the go. Whether you’re rushing out the door or savoring a leisurely brunch, these Omelet Muffins are sure to become a favorite staple in your kitchen!

SAUSAGE AND EGG WAFFLE

Looking for a new way to eat eggs? Well, this is one fun and creative recipe! Even the kids will love it. It’s so easy and gives you the fun of eating a waffle without the high carb count.

SPINACH, MEAT & EGG SCRAMBLE

Savor the goodness of a wholesome meal with the Spinach, Meat & Egg Scramble by Dr. Cindy Tanzar! This single-serving dish is brimming with flavor and nutrition, featuring a mix of tender meat, fresh spinach, juicy tomatoes, and sautéed onions. Finished with rich, scrambled eggs, it covers your protein, vegetable, and fat needs all in one delicious bowl. Ready in just minutes, this versatile scramble is ideal for any time of the day—whether you’re starting your morning or looking for a quick and nutritious dinner. Enjoy the vibrant flavors and satisfying textures, and feel energized throughout your day!

VANILLA PROTEIN PANCAKES

Yes, you can have pancakes for breakfast! Many of you have asked for more breakfast options and variety. This one is sure to please. If you’ve ever had the vanilla protein powder we use at Genesis Health Solutions, you know it tastes very similar to vanilla cake batter. When you mix cake batter with pancakes… good things happen! You can also top them with some Lily’s chocolate chips (found at Fresh Market and Health Nut Nutrition) or berries of your choosing.

CAULIFLOWER TORTILLAS

Looking for a healthy and creative way to cut back on bread? These cauliflower tortillas are soft, flexible, and packed with veggies—perfect for wraps, breakfast sandwiches, or a nutritious bun alternative.

EGG WRAPS

Egg Wraps are very easy to make. Use one egg to make each wrap, so that it is easier to handle in the pan. Then you are able to add other proteins for variety – like uncured turkey or chicken sausage, uncured turkey bacon, Applegate Farms or Boar’s Head sliced deli turkey or other protein you have on hand. If you are on maintenance, organic or conventional cheese can also be a great option.

SPINACH “BREAD”

Looking for a clean-eating bread substitute? Try this spinach “bread”—a savory, satisfying, protein-packed slice you can top or enjoy solo!

BUTTERY ALMOND BREAD

Buttery Almond Bread is a rich, dense, and satisfying low-carb bread that’s perfect as a quick breakfast or dinner side. A clean-eating favorite!

CRANBERRY ORANGE SCONES

These Cranberry Orange Scones are a satisfying, gluten-free treat inspired by Dr. William Davis’ Wheat Belly Cookbook. Made with almond, flax, and coconut flours, they’re perfect for those maintaining a low-glycemic, wheat-free lifestyle.

EASY PUMPKIN BREAD

Made with almond flour and lightly sweetened with Swerve, this Easy Pumpkin Bread is a low-carb, gluten-free alternative to traditional pumpkin loaf—perfect for a cozy, blood sugar-friendly treat during maintenance.

GLUTEN-FREE PUMPKIN BREAD

A comforting, grain-free recipe adapted from Josh Axe, this Gluten-Free Pumpkin Bread is sweetened with real maple syrup and full of fall flavor—perfect for those seeking a better alternative during maintenance.

LEMON ZUCCHINI BREAD

This Lemon Zucchini Bread is a refreshing, naturally sweetened treat with a moist crumb and zesty glaze—perfect for Easter or any special celebration where health-conscious choices still taste indulgent.

LOW-CARB DINNER ROLLS

These keto-friendly, gluten-free dinner rolls are the perfect low-carb bread substitute—chewy, golden, and satisfying, without spiking your blood sugar.

LOW-CARB YEAST BREAD

Enjoy the aroma and flavor of real yeast bread—without the carbs. This gluten-free, low-glycemic bread is sturdy, moist, and perfect for maintenance or special occasions.

MAYA’S CHEDDAR BAY BISCUITS

Rich, cheesy, and full of garlicky goodness, these gluten-free Cheddar Bay Biscuits make the perfect low-carb comfort food—without the guilt.

CROCK-POT BEEF & BROCCOLI

Meal planning is always a major key to success in weight loss. Crock pot meals can be very beneficial in that regard, as they enable us to make several servings at a time with minimal effort.  In 15 minutes you can assemble this recipe with oriental flavors and have a delicious meal waiting for you when you get home. Heat up fresh or frozen cauliflower rice and you can create a delicious meal.

BEEF AND CABBAGE STIR-FRY BOWL

This nourishing Beef and Cabbage Stir-Fry Bowl by Dr. Cindy Tanzar is a fast, flavorful recipe that fits Standard and Maintenance plans—ready in just 20 minutes!

BEEF BURRITO BOWL

Ditch the tortillas but keep all the flavor with Dr. Cindy Tanzar’s Beef Burrito Bowl—a clean, satisfying meal made with real ingredients and bold spices.

BEEF WITH MUSHROOMS

If you’re looking for a nutritious and satisfying meal that’s quick to prepare, look no further than this delectable beef and mushroom stir-fry! Packed with flavor and loaded with healthy ingredients, this dish is perfect for a weeknight dinner or a cozy weekend meal. With its combination of tender beef, earthy mushrooms, and vibrant vegetables, it’s sure to become a favorite in your household.

BURGER LOAVES WITH CREAMY TOMATO GRAVY AND FRIED CABBAGE

These Burger Loaves with Creamy Tomato Gravy and Fried Cabbage are a cozy, German-inspired dish that’s rich, flavorful, and perfect for Standard or Maintenance Plans. Hearty, satisfying, and great for leftovers—this recipe is a must-try comfort classic.

CARIBBEAN MUSTARD-LIME FLAT IRON STEAK

This is a recipe we have enjoyed for over two decades. The flavors meld together nicely and provide a wonderful tang to the grilled beef. This original recipe uses honey as an ingredient, but we substituted it with low-glycemic sweeteners. Making a simple substitution enables you to still enjoy the flavors of some of your favorite foods. The longer you marinate the steak, the more intense the flavor will be. You can also make this recipe with chicken, which provides even more of the mustard-lime flavor. It’s truly delicious.

CROCK-POT TEX-MEX POT ROAST

One of the most important ways to stay on plan, is to have quick meals ready for dinner when you get home. Most of us are tired at the end of the day, and that’s where we fall prey to not-so-good choices. Just prepping this recipe adapted from the perfectpantry.com for 15 minutes the night before or in the morning will create a flavorful, ready-to-eat recipe for dinner right out of the crock pot.

CROCK-POT ASIAN POT ROAST

Try this new twist on an ordinary beef roast! Adding Asian flavors is a great way to curb your boredom with the same cuts of meat, and it’s so easy. Serve your roast over cauliflower rice or in a lettuce leaf for lunch leftovers. Fish sauce is used in a lot of Asian cooking. It adds a subtle (non-fishy) flavor to this recipe. Red Boat Fish Sauce can be found most places and is very pure.

CROCK-POT ROAST WITH RADISHES AND GRAVY

Okay, before you totally dismiss this recipe because you don’t like radishes, give it a chance. Radishes, when roasted or cooked, are very neutral in flavor and similar to a potato. It’s a great way to add variety to your list of vegetables. Crock pot meals are a great way to cut back on your cooking time, too. They take little prep and you can make enough for multiple meals. This recipe provides an option for either a sauce or a gravy.

CUBAN PICADILLO OVER CAULIFLOWER RICE

Cuban Picadillo is a traditional dish made with ground beef and a variety of wonderful flavors. By taking out the potatoes and raisins usually found in this dish and serving it over cauliflower rice instead of white rice, you can still enjoy authentic Cuban flavors while staying on your GHS weight loss plan.

CURRY CABBAGE WITH BEEF

Transport your taste buds with the exotic taste of Curry Cabbage with Beef by Dr. Cindy Tanzar! This single-serving meal features savory lean ground beef sautéed in coconut oil, paired with tender cabbage and a blend of aromatic spices, including coriander and curry. As the dish simmers, the flavors meld beautifully, creating a comforting and satisfying experience. Easy to prepare and packed with nutrition, this dish is perfect for a quick lunch or dinner, ensuring you meet your dietary goals without sacrificing flavor. Enjoy a wholesome meal that’s both delicious and energizing any time of the day!

DIRTY CAULIFLOWER RICE

Louisiana dirty rice is a flavor bomb traditionally made with white rice that gets its “dirty” color from being cooked with pork, beef or chicken, vegetables and several different herbs and spices. This easy recipe is quite satisfying with possibilities for several variations. Don’t let the long list of ingredients scare you – they are mostly herbs/spices. You can sub the burger for six AlFresco Italian Chicken Sausages (casings removed and crumbled) or even part from tradition and reduce the bell pepper or celery by 1/2 cup, the add 1/2 cup diced tomato when you add the cauliflower rice.

EASY CROCK-POT MONGOLIAN BEEF

Mongolian Beef is a take-out favorite, and it’s very easy to make at home. Tender slices of beef are coated in layers of a sweet, soy-ginger-garlic sauce that is perfect served over cauliflower rice or broccoli. This recipe uses Swerve Brown sugar replacement for the traditional brown sugar, but you can also use Monkfruit cup-for-cup sweetener, as well. Put this meal together before bed to have your evening dinner already completed when you awake, or assemble it the night before and turn it on before leaving for work. You can easily double this recipe for plenty of leftovers to eat during the week or to freeze.

EASY GROUND BEEF TERIYAKI

This recipe shows the ease and versatility of making a teriyaki flavored dish without a lot of work. You can really use any protein and vegetable combination to make a tasty teriyaki dish.

EASY SHEPHERD’S PIE

Bring warmth and deliciousness to your dinner table with Dr. Cindy Tanzar’s Easy Shepherd’s Pie! This recipe serves four and ingeniously combines tender grass-fed beef with sautéed onions, tomatoes, and celery, all simmered in a rich, savory broth. Topped with a velvety, buttery cauliflower mash spiced with a hint of mustard and seasoning, this dish offers a delightful blend of flavors and textures. It’s easy to prepare and perfect for meal prep, making it a fantastic option for families or anyone looking for a cozy meal. Just broil until golden brown, garnish with fresh parsley, and enjoy a hearty, nutritious dinner that satisfies both the palate and the body!

EASY STANDING RIB ROAST

Impress your guests with the mouthwatering Easy Standing Rib Roast by Dr. Cindy Tanzar! This majestic 8-pound roast is seasoned with Pink Himalayan salt, black pepper, and a delectable mixture of melted Kerry Gold butter, Italian seasoning, and minced garlic, resulting in a perfectly roasted masterpiece. Designed to serve large gatherings, this recipe ensures delicious, protein-packed servings for everyone at the table. After a brief high-temperature roast to develop a golden crust, the roast is tented and finished at a lower temperature for heavenly tenderness. Perfect for holidays or special events, this succulent standing rib roast will leave your family and friends raving about your culinary skills!

EASY THAI GROUND BEEF CURRY

Ground beef, chicken or turkey are so versatile when you want simplicity and variety. This recipe is very easy and packs a punch of Thai flavor. You can serve the dish over cauliflower rice or any other vegetable you enjoy. It would go great with butternut or spaghetti squash or to stuff into a baked acorn squash.

FILIPINO SKIRT STEAK (With Cauliflower Fried Rice)

While on a weight loss plan, expanding your taste buds with different flavors is important in order to enjoy variety and keep from getting bored with your food choices. Ethnic foods are the perfect solution to solve this dilemma.

GEMISTA (GREEK STUFFED TOMATOES)

Gemista is a Greek dish that means, “filled with.” It is a delicious summer recipe for oven-baked Greek stuffed tomatoes or other vegetables. There are as many versions of Gemista as there are Greek households. The vegetables can be either filled with rice or potatoes, other vegetables and herbs or combined with ground meat. Either way, it is a great way to enjoy summer tomatoes. This recipe us is a healthy weight-loss version, utilizing cauliflower rice and ground beef (or ground turkey/chicken). There are plenty of servings so you can enjoy leftovers throughout the week.

GINGER BEEF AND VEGETABLE STIR FRY

The flavors of Asian cooking are always satisfying and often requested on our program. Stir fry can be very healthy if you use healthy oils for cooking and very versatile if you just substitute some of your favorite vegetables for the ones listed below. Tamari is a gluten-free soy sauce that can be found in most grocery stores in the health food or regular aisles.

GRASS-FED LONDON BROIL

Marinades are a great way to help tenderize an ordinarily tougher cut of meat. The key to cooking a London Broil is not to overcook it. Even if you are used to eating your meat well-done, this cut should not be cooked past medium-rare. It will be much more flavorful, as well. Don’t be afraid to try it if you like well-done meat. You will be surprised at how good and tender it is.

GROUND BEEF KEEMA

If 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. For variety, you can substitute other vegetables, as well. You can actually make this recipe with different proteins too, like ground turkey or chicken, diced chicken or lamb.

GROUND BEEF WITH ROASTED VEGETABLES

Indulge in the delicious simplicity of Ground Beef with Roasted Vegetables by Dr. Cindy Tanzar! This nourishing recipe features succulent grass-fed ground beef, complemented by roasted eggplant, aromatic onions, and juicy petite tomatoes. Seasoned with oregano and a splash of balsamic vinegar, this dish bursts with flavor and covers your protein and vegetable requirements. Easy to prepare, it’s an ideal choice for busy nights—simply roast the eggplant while you brown the beef mixture on the stovetop. Enjoy this wholesome and filling meal solo or double the recipe for delightful leftovers that are perfect for lunch or another dinner. Dive into this comforting dish and treat your taste buds to a delightful experience!

HOMEMADE BEEF JERKY

This beef jerky is a great way to bring protein on the road or to add variety at meals. Making your own jerky is fun and provides a tasty, satisfying chew that is much less expensive than healthy store-bought brands. Slicing your beef against the grain will help make it less tough, too. You can always start with 1-lb. of beef and cut the other ingredients to 1/3 to make a small batch and see how you like it.

ITALIAN ROAST WITH TOMATO GRAVY

ITALIAN ROAST WITH TOMATO GRAVY by Dr. Cindy Tanzar Plan: (Standard) Serving information: Makes 12-16 servings. Covers protein and 1/2 your vegetables. INGREDIENTS INSTRUCTIONS *If your roast is smaller, go ahead and make the recipe the way it is written and use the leftover tomato gravy as a soup base. Brown a pound of ground […]

JILL’S 2-MEAT MEATBALLS WITH TOMATO SAUCE

Jill was kind enough to share another one of her recipes with us! It is very easy, tasty and provides plenty of servings for the family, as well. If you aren’t cooking for a family, you can always freeze some of the meatballs and heat them in sauce another time or simply cut the recipe in half. You can also keep the simple tomato sauce on hand for other recipes that call for marinara. Thanks, Jill!

JILL’S TOMATO SAUCE

Plan: (Standard) Serving information: Makes 8-9 servings. One serving is 1/4-1/2 cup of sauce. Counts as part of your cooked vegetable. INGREDIENTS INSTRUCTIONS

JILL’S SHREDDED BBQ BEEF

Beef roast cooked low and slow is so easy to make, tender and easy to shred. Jill Whitt shared this recipe with Genesis. She has made it a couple of times with great reviews from her family. You can enjoy it as is with all the delicious seasonings, or even add a little Genesis BBQ recipe or Primal Kitchen barbeque sauce to suit your tastes. Leftovers would make a great lunch in a lettuce leaf with cold or warmed beef, mayo/bbq sauce, lettuce, tomato and onion, as well. Thanks Jill!

LOW-CARB GOULASH

This recipe is a really good and quick, one pot meal! Our daughter loved it. Not only did she say it made the house smell great, but also said it tasted like something from Olive Garden. That’s high praise from a teenager.