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Author: Dr. Cindy Tanzar

FUDGY BROWNIES

Everyone needs a little treat now and then. We just want that treat to be one that won’t set your weight loss back and cause you to struggle with cravings again. These fudgy brownies are very easy to make and bake in 15 minutes.

GINGERBREAD CUPCAKES WITH LEMON CREAM CHEESE FROSTING

Plan: (Maintenance) Serving information: Makes 12 servings. INGREDIENTS CUPCAKES: CUPCAKES: INSTRUCTIONS For Frosting: beat cream cheese and butter until smooth. Add Swerve, zest and lemon juice, mixing well. Mix in heavy cream until smooth enough to spread.

JANET’S CHOCOLATE PARFAIT

After reading a humorous post on our GHS Client’s Facebook Page with a picture of a chocolate parfait, asking if someone could make the recipe out of cauliflower, Janet Lunsford took it as a challenge. While she didn’t use cauliflower, she did use one of our recipes and additional items to make a dessert she thought everyone would love.

BLENDER CHOCOLATE MOUSSE

This weight-loss friendly chocolate mousse is made in a blender and takes very little time to make. Adapted from All Day I Dream About Food, it is a great alternative to our nutritious low-carb chocolate pudding recipe made with avocado. This is not a recipe that plugs into the weight-loss plan checklist, but it is perfect for maintenance or special occasions.

CHOCOLATE AVOCADO PUDDING

Plan: (Standard) Serving information: Makes 2 servings. One serving covers your fat at your meal. INGREDIENTS INSTRUCTIONS

LEMON BARS

Special occasion treats don’t get any better than lemon bars. This recipe, adapted from I Breath I’m Hungry, is everything you want it to be, plus low carb. The recipe tends to be more on the tart side, with a very rich, lemony flavor and the perfect buttery crust. If you like your lemon bars a bit sweeter, just add some stevia drops to your liking.

LEMON BLUEBERRY SCONES

These scones are my absolute favorite. I love blueberries, which are low-glycemic and ketogenic-friendly. The lemon rind just accentuates their flavor and adds such a freshness.

LEMON CREAM PIE

This recipe boasts a very smooth and creamy filling with a fresh whipped lemony flavor. It really is quite delicious and pretty easy to make.

LOW-CARB APPLE CRISP

Plan: (Maintenance) Serving information: Makes 8 servings. INGREDIENTS APPLES: TOPPING: *Can use 1 or 2 types of nuts & not all 3, but use the same total of nuts. INSTRUCTIONS

MAGIC CHRISTMAS COOKIES

These cookies are reminiscent of the traditional Magic Bars made with sweetened condensed milk. This recipe is much healthier, while still allowing the rich, chewy texture. While this recipe is not considered something to eat regularly, it is a special treat for your holidays and special occasions. It’s a nice alternative to regular Christmas cookies and won’t induce those difficult sugar cravings again.

1000 ISLAND DRESSING

Good salad dressings are always a frequent request. On traditional low-calorie “diets,” the ingredients are usually low-fat (which means more sugar or artificial sweeteners). While mayonnaise is one of those staples that can be difficult to replace, there are options. As long as you don’t use it every day, buying an Organic mayo like Hellman’s or Simple Truth will suffice. While it does contain canola, it isn’t genetically-modified and isn’t refined with chemicals. Primal Kitchen makes an avocado oil mayo, or you can make your own at home using avocado oil. This super easy dressing tastes really great. You can use it on salads, burgers, or as a dip.

ASIAN ORANGE SAUCE

Everyone loves a great orange sauce to pour over chicken, beef or even some vegetables, but it can be quite difficult to find an orange sauce that doesn’t contain high-glycemic orange juice or orange marmalade containing artificial sweeteners. This recipe strikes a great balance and is full of flavor. It has an Asian flair, but would still be great served on the side with a non-Asian meal. It especially pairs well with dark meat chicken or turkey. Do not salt food prior to cooking if you plan to use this sauce, as it contains sodium in the coconut aminos.

ASIAN SESAME DRESSING

This 5-minute salad dressing is simple, tangy and so delicious! Not only is it great on any type of salad, but it’s also good as a marinade, sprinkled on many types of vegetables or even pouring over grilled chicken. Sesame oil can be used on occasion in small amounts for flavoring, as a little goes a long way. Toasted sesame has a more distinct sesame flavor than untoasted. Making your own salad dressing is not only very simple, it tastes better and costs much less per serving. Whether you add in the optional ingredients listed or make it very basic, you will love this dressing!

AVOCADO SAUCE

Plan: (Standard) Serving information: Makes 2 servings. One serving covers your fat. INGREDIENTS INSTRUCTIONS

BALSAMIC MARINADE FOR STEAK OR CHICKEN

It’s grilling season and this super easy marinade recipe is a perfect way to provide flavor and tenderness to your steak or chicken. Balsamic vinegar adds a soft, sweet flavor without adding additional sugars and helps to break down some of the protein fibers, making the meat more tender.

BBQ SAUCE

Plan: (Standard) Serving information: Makes 4-6 servings. You don’t need to figure out how to add this to your checklist. Just enjoy!!! INGREDIENTS INSTRUCTIONS

BLUEBERRY SAUCE

This is when “thinking-outside-the-food-box” is really in your favor. Traditionally, we have always limited our thinking of blueberry sauce as something to be spooned warm over ice cream, but it’s much too healthy and delicious to avoid. Try spooning this sauce over stronger flavors of fish (like salmon), game (venison, etc.) or dark-meat chicken for a truly elegant dish. You can also mix blueberry sauce with our BBQ Sauce, and use it when grilling chicken, as it adds a delicious, natural sweetness. As a great breakfast addition, spread it over our Almond Flour Pancakes, too. It is also a great option for eating on the side of your meal as your fruit option, making it more like a dessert.

ALMOND FLOUR PANCAKES

Pancakes are an all-time favorite on the American breakfast menu, but far from weight-loss friendly. So many of you love the Vanilla Protein Pancakes, and have asked for recipes that are similar. This recipe from wholesomeyum.com will not only add more variety to your menu, it will also satisfy that muffin/bread craving.

BROCCOLI-CAULIFLOWER SALAD WITH TURKEY BACON & MAYO

Plan: (Standard) Serving information: This recipe makes 3 servings. One serving covers 2 cups raw vegetables and your fat for one meal. The traditional broccoli salad with bacon, raisins and sunflower seeds has been a favorite for years at family gatherings and potlucks. This recipe is a healthier version with the same creamy dressing and […]

BLACKBERRY SPINACH SALAD WITH POPPYSEED DRESSING

Fresh blackberries in season are not only great tasting, but are also a powerhouse of nutrition. They are very high in fiber and have one of the highest antioxidant contents of any food tested. They also contain specific phytonutrients that have been shown to protect the brain from oxidative stress and help reduce the effects of age-related conditions like Alzheimer’s disease and dementia. Blackberries also aid in the fight against cancers in the gastrointestinal tract, such as colon cancer. The creamy poppyseed dressing will become a favorite on any salad, but works very well with the sweetness of the berries.

BALSAMIC STRAWBERRY SALAD

Take advantage of seasonal strawberries while you can! Making strawberries the star of this beautiful salad will help provide you with a natural sweetness and more enjoyment in your food choices.

BALSAMIC GREEN BEAN SALAD

Plan: (Standard) Serving information: Makes 2-3 servings. A serving is 2 cups raw vegetable and covers your fat and vegetable servings at your meal. INGREDIENTS INSTRUCTIONS

AVOCADO CHICKEN SALAD

Chicken salad is always a favorite and there are so many ways to add variety. This recipe was sent in by one of our Genesis Health Solutions’ clients. When she had a craving for chicken salad, she creatively replaced some usual ingredients for ones that were plan-friendly. It’s a great way to think outside-the-box and create more variety in your meals. Mayonnaise, aside from making your own, is always one of those products that can be difficult to find with the best ingredients. Using avocado as a replacement not only adds flavor, but also provides a very healthy essential fat.

SPINACH AND SWISS CHEESE STUFFED CHICKEN THIGHS

This recipe is so delicious! It really is easy to make, yet very impressive as a main entrée for guests. The sauce is very flavorful, especially spooned over cauliflower rice with a stuffed chicken thigh on top. This recipe is a great example of how to integrate an item you may want to add back in during maintenance (cheese), yet still have a meal otherwise good for the weight loss program. Since this is a maintenance recipe, exact portions are not provided.

BREAKFAST TURKEY SAUSAGE

When you’re looking for a good protein alternative for breakfast, this homemade turkey sausage is a great recipe. It’s very simple and cost effective. You can also double the recipe and freeze the patties or balls for a quick breakfast option later. There are options for pan frying or baking, as well.

PHILLY GROUND BEEF CHEESESTEAK

This recipe uses ground beef for a simple, less expensive version of Philly Cheesesteak. It gives you the flavors of cheesesteak without the high-glycemic carbs that stop weight loss. Since this is a maintenance recipe, you don’t have to be so tight in calculating the exact amount of veggies, etc. It’s just clean eating.

MUSHROOM GALLETTE

Plan: (Maintenance) Serving information: Makes 1 serving. Covers your protein, fat, and vegetable. INGREDIENTS Pastry Filling INSTRUCTIONS

MAINTENANCE ZUCCHINI BOATS

This is a fun, delicious and beautiful dish to serve to family or guests. The recipe is easily doubled for plenty of leftovers. It is a maintenance dish because of the cheese, so portion sizes are not exact.

“BROWN SUGAR” BALSAMIC DRESSING

In addition to providing a host of health benefits, Balsamic vinegar also lends amazing flavor and a touch of class to many dishes. With a perfect blend of sweet, savory and tart flavors, this dressing can be used to drizzle over roasted or grilled vegetables, sautéed onions and mushrooms, tomato salad, chicken, beef, salmon or even strawberries. You can adjust the sweetness to your liking or not even use the “brown sugar” at all. Swerve Brown sugar replacement is a great low-glycemic, weight-loss friendly product that can be found at many grocery stores (Walmart, Kroger, etc.) now or online.

CAJUN SPICE RUB

Plan: (Standard) Serving information: INGREDIENTS INSTRUCTIONS BASIC MARINADE RULES Marinades use four basic components for balance:  You can then add any variety of herbs or spices you like. There are no hard/fast rules. This will give you room to play and enjoy variety

CITRUS DRESSING

Plan: (Standard) Serving information: Makes 4-6 servings. No need to count it as part of your checklist. Just enjoy 2-3 tbsp. as your dressing or marinade.. INGREDIENTS INSTRUCTIONS

CRANBERRY-ORANGE SAUCE

We often get requests for this Thanksgiving favorite every year. It is a traditional favorite that, with it’s tart and somewhat bitter tang, really helps to cut through the richness of all the other dishes. Yet another great recipe from Wholesome Yum, this is a healthy, fresh alternative to the canned, overly-sweetened cranberry sauces. It will be one of the easiest sides you make for Thanksgiving, yet will yield a lot of flavor and beautiful color on your table.

CREAMY DECADENT MUSHROOM SAUCE

This very easy recipe is so delicious that is can stand alone as a side dish or eaten on top of chicken, beef or even spooned over vegetables. It’s so decadent and rich, that it turns any ordinary meal into a very special dinner. Company will think you have gone to all kinds of trouble when you serve this sauce along with your favorite dish, but it is very simple to make. You can easily double this recipe to be used with other meals, as well.

CREAMY SPINACH AND ARTICHOKE SAUCE

If you’re looking for a great way to make your everyday meals more special, this recipe will not disappoint. Sauces always elevate your dishes, and create greater food satisfaction. This sauce is delicious served over chicken or salmon, or even over cauliflower rice.

DAIRY-FREE ALFREDO SAUCE

This Alfredo Sauce is a delicious cashew-based sauce that gets its cheesy flavor from nutritional yeast, which is actually deactivated yeast. Found in most grocery stores (usually next to regular yeast), it provides a very nutty, cheese-like flavor that is a great source of B-vitamins. You can always sprinkle nutritional yeast on veggies or other foods by itself for a little extra cheesy flavor. You can use this Alfredo Sauce over any vegetable, spiraled vegetable noodles, chicken or anything you like.

DAIRY-FREE SOUR CREAM

Sour Cream is great topping on many dishes, but not so good for those trying to avoid dairy. There are two sour cream recipes below and both are creamy, rich and tangy – just like sour cream. While they don’t taste exactly like dairy sour cream, they certainly are close and a very tasty alternative. Once added to your food, you will barely notice the difference. The cashew-based recipe is creamier and very neutral in flavor, while the coconut cream-based recipe does have a mild coconut flavor. Both are good.

GARLIC HERB BUTTER

Plan: (Standard) Serving information: Makes 8 servings. A serving is 1 tbsp butter. This recipe covers your fat at your meal. INGREDIENTS INSTRUCTIONS

HERB BUTTER

Herb butter is a fantastic ingredient that can turn an ordinary meal into something special with very little effort. Herb butter is softened butter that is usually mixed with fresh or dried herbs, garlic and/or lemon then refrigerated. It can be formed into a log and sliced or placed in a bowl. You can use herb butter to top beef, chicken, turkey, fish or vegetables, creating a decadent sauce in a matter of minutes.

HOMEMADE TARTAR SAUCE

Homemade tartar sauce is easy to make and better than anything you can buy at a store. It’s great with grilled, baked or pan-fried fish, and adds a lot of flavor to our Wild Salmon Patties or Tuna Cakes recipe on our Facebook clients’ page. Sauces always take food to the next level, making it more appealing and special. It’s one more reason to love healthy fat! Dill pickles are used, because there is no added sugar – unlike sweet pickle relish. There are two recipe options, depending on your tastes and what you have in the pantry.

ITALIAN DRESSING

Plan: (Standard) Serving information: This recipe is easy to make 10-11 servings. One serving is 1.5 tablespoon and covers your fat at your meal. INGREDIENTS INSTRUCTIONS

LEMON VINAIGRETTE DRESSING (with a Creamy Version)

This is an easy and delicious vinaigrette that is tasty any time of year, but is especially nice in the Spring and Summer. It is perfect on salad, but also delicious on grilled vegetables, chicken or fish. This dressing is much tastier and fresher than bottled versions, too.

LEMON DIJON MARINADE

Plan: (Standard) Serving information: Makes 1 serving. Enjoy it, no need to add to your checklist. INGREDIENTS INSTRUCTIONS

CUMIN LIME MARINADE

Plan: (Standard) Serving information: Makes 2 servings. Covers your fat. INGREDIENTS INSTRUCTIONS

MARINARA SAUCE

Looking for a recipe for all those homegrown tomatoes? Marinara Sauce is a perfect solution that doesn’t contain sugar, which is in so many store-bought sauces. It is a quick and very easy sauce, seasoned traditionally with garlic, spices, herbs and crushed red pepper. Marinara can be as chunky or pureed as you prefer and is a perfect complement to zucchini noodles, grilled or roasted vegetables or even with chicken. Out of season, you can always use a quality canned tomato, like San Marzano, whether whole or diced. Depending on the size of your fresh tomato, it can equal 1-1.5 cups canned. Drain the liquid, reserving only if more is needed after cooking.