CRISPY SMASHED BRUSSEL SPROUTS
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.
BUTTERNUT SQUASH CURRY WITH SPINACH AND TOMATOES
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.
BROCCOLI AND “CHEESE” STUFFED MUSHROOMS
Earthy mushrooms filled with broccoli, garlic, and a cheesy dairy-free twist—these Broccoli and “Cheese” Stuffed Mushrooms by Dr. Cindy Tanzar are flavorful and plan-friendly.
BRAISED RED CABBAGE
Tender, flavorful, and nutrient-rich, this Braised Red Cabbage by Dr. Cindy Tanzar brings German-inspired comfort to your table.
BALSAMIC GRILLED ZUCCHINI
Light, smoky, and perfectly seasoned, these Balsamic Grilled Zucchini by Dr. Cindy Tanzar make a quick, healthy side dish for any meal.
BALSAMIC GREEN BEANS WITH CARAMELIZED ONIONS
Skip the heavy casserole—these Balsamic Green Beans with Caramelized Onions by Dr. Cindy Tanzar are a light, tangy, and delicious holiday side dish.
ASPARAGUS, MUSHROOM & CAULIFLOWER “RISOTTO”
Enjoy the taste of risotto without the carbs! This Asparagus, Mushroom & Cauliflower “Risotto” is creamy, flavorful, and packed with spring vegetables. Quick, healthy, and perfect for Standard or Maintenance Plans, it’s a meal you’ll want to make again and again.
ASIAN ZOODLE BOWL WITH SESAME ALMOND SAUCE
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.
ASIAN SPICED BROCCOLI
This Roasted Asian Broccoli is salty, spicy, and nutty with the perfect crispy finish. A healthy, plan-friendly side dish full of flavor and easy to make.
ASIAN COLESLAW
This Asian Coleslaw by Dr. Cindy Tanzar is a crisp, flavorful salad made with fresh veggies, sunflower seeds, and a sesame-garlic dressing. Light, healthy, and plan-friendly, it’s the perfect side dish or quick lunch option.
VEGAN SHEPHERD’S PIE
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.
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 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.
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 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.
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.
JANET’S MARINATED SLAW
Coleslaw is perfect any time of year! This recipe was submitted by one of our clients, Janet Lunsford. Made with a tangy apple cider vinegar instead of mayonnaise, this recipe is light and refreshing and very easy to make. Vinegar-based coleslaw is also very versatile. It perfectly complements the richness and fat of smoked or grilled beef (or even pork on maintenance), yet is a nice, light side for lunch with chicken or fish.
CREAMY HEMP HEART HOT CEREAL
This quick and hearty recipe is similar to our Grain-Free Hemp Heart Oatmeal, only it is creamier and similar to a hot cooked cream cereal. It has a nutty flavor and is packed with protein, so it is a great addition to any vegan or vegetarian diet; however, it fits perfectly into the regular Genesis plan, as well. Hemp hearts are one of the few plant-based foods that provides a complete protein of the nine essential amino acids. They are also a terrific source of various vitamins and minerals.
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.
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
PEANUT SAUCE
The recipe can be doubled for extra to be used as a salad dressing, dip for veggies or drizzled over zucchini noodles.
ALMOND BUTTER SAUCE
Need a go-to clean eating sauce? This creamy almond butter sauce is smooth, tangy, and slightly sweet—great for salads, noodles, or dipping veggies. Easy to prep and full of flavor!
CAJUN SAUSAGE AND CAULIFLOWER RICE
If you like a little spice to your dishes, this is your recipe! Add the amount of Cajun seasoning you prefer to adjust to your tastes. Leftover flavors are even better and make quick lunches for a couple of meals during the week.
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
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.
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.
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.
ITALIAN DRESSING
Plan: (Standard) Serving information: Makes 11-12 servings. A 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.
NO SUGAR WORCESTERSHIRE SAUCE
Worcestershire sauce has been a frequently requested condiment over the years; however, traditional brands contain sugar and molasses. After trying many recipes, I think we have found the answer! You can use Worcestershire sauce in many ways to add a depth of flavor to your recipes – like marinades, soups, burgers, roast beef, salad dressings, roasted vegetables or even scrambled eggs. A little bit goes a long way, so you don’t have to worry how it fits into the plan. Just enjoy!
POPPYSEED DRESSING
The creamy poppyseed dressing will become a favorite on any salad, but works very well with the sweetness of the berries.
RASPBERRY VINAIGRETTE
Salad dressing is one of those items that can be troublesome when trying to eat a healthy, anti-inflammatory lifestyle… but it doesn’t have to be. Vinaigrette’s are so easy and add a lot of variety. With frozen berries year-round, you don’t have to just limit yourself to fresh summer berries with this sweet and savory recipe. While a vinaigrette made with frozen, thawed berries is best in a blender, you can also just mash fresh berries for a chunkier texture. Raspberry flavor is great in a salad, but think outside the box and serve it over roasted or grilled vegetables (asparagus, green beans, butternut squash, etc.), grilled salmon or chicken. Brighten up a bowl of fresh-diced summer vegetables, as well.
ROASTED GARLIC (and what to do with it)
Roasting garlic is something everyone should do and something you will want to make often after you try it. Probably our easiest recipe of all time, but one that packs a lot of flavor… the sharp garlic becomes very mellow and sweet when roasted and spreads like a jam. You can add it to soups, stews, gravy, casseroles, mayonnaise, cooked vegetables, mixed into butter, mixed into hamburger meat before grilling, on top of steak or chicken, in salad dressing, guacamole, rubbed on cauliflower pizza crust in your manual or even mixed into salsa. The possibilities are endless.