ROASTED CHICKEN CAESAR
These baked chicken thighs are crispy on the outside and very juicy and tender on the inside. Marinating the chicken creates greater flavor and a beautiful color, as well. Chicken with the bone-in is always more flavorful and moister than boneless chicken. The cooking times will vary, also, so be sure to read the instructions fully first. Leftovers can be eaten warm or cold.
CAESER DRESSING
If you’re looking for an authentic Caesar dressing, this is your recipe. Inspired by Wholesome Yum, it is full of flavor and will easily become a family favorite. Don’t be intimidated by the anchovy paste if you’ve never used it. It is the foundation of any good Caesar dressing, and you won’t even know anchovies are there. The best I’ve found is Crown Prince at Kroger or on Amazon. Reese anchovy paste at Walmart is also fine. Keep in mind, not all brand stores carry the same products. Worcestershire gives the best flavor, but coconut aminos work great, too. This recipe makes a fair amount, so you can cut the recipe in half.
ROASTED CHICKEN SAUSAGE AND CAULIFLOWER
Dinner doesn’t get any easier or more flavorful than roasting it on a sheet pan. Just place your proteins and vegetables all on one pan and roast it together, allowing the juices and flavors to combine. You can easily change your vegetables and proteins to offer a lot of variety, as well. Add different herbs or spices to provide extra flavor, thereby, creating a different dish each time.
ROASTED CITRUS AND HERB CHICKEN
ROASTED CITRUS AND HERB CHICKEN
ROASTED CORNISH GAME HENS
If you’re looking to add a touch of elegance to your dinner table, Cornish game hens are your answer. They are tender and juicy, and very easy to make. The simple ingredients will bring a gourmet touch to your dish that will be impressive for all your guests. Whether you are cooking for two or ten, Cornish game hens will elevate your meal to something very special.
ROASTED RED PEPPER SALSA
A key to maintaining a healthy eating lifestyle is incorporating a variety of foods and flavors into your meal planning. There are a hundred ways to prepare an everyday piece of chicken that can transform what would normally be a boring meal into something special and flavorful. Red Pepper Salsa is an incredible flavor booster that can be used on chicken, fish, beef or even vegetables. You can buy roasted peppers already roasted in a jar (without sugar) or roast them at home. They are so easy to make. Balsamic vinegar adds great flavor to this recipe. Purchase one without added sugars (and never “sugar free,” meaning artificial sweeteners). Most will have a natural fruit sugar as part of the ingredients, which is fine in the small quantity used.
ROASTED THANKSGIVING TURKEY AND GRAVY
Without a doubt, our favorite food holiday of the year! Turkey is a great protein for use on the Genesis Health Solutions Weight Loss Program. As the centerpiece of your table, a pastured bird raised on nature and organic feed is amazing. Factory-raised turkey raised in unhealthy living conditions, eating corn-based diets laced with antibiotics and injected with solutions like vegetable oils and enhancers are not healthy.
ROASTED TOMATO MARINARA WITH GARLIC AND BASIL
This is such an easy recipe and a great way to use up garden tomatoes. You can forego the peeling of the tomatoes and straining of the seeds and blend the marinara to be chunky or smooth. The slow-roasted taste is richer and lends a much fresher taste than canned varieties.
ROASTED VEGETABLE AND CHICKEN DINNER
ROASTED VEGETABLE AND CHICKEN DINNER
SALMON & ASPARAGUS FOIL PACK
Discover a quick and delicious Salmon & Asparagus Foil Pack with garlic lemon butter sauce by Dr. Cindy Tanzar. Healthy, flavorful, and easy to prepare.
SAUSAGE AND SAUERKRAUT
One-pot meals are perfect for making several servings with minimal effort and little clean-up, and sausage and sauerkraut fall nicely into that category. You can create variety with this hearty recipe by changing the type of sausage used and by adding Swerve Brown for a sweeter version, or by enjoying the natural tartness of the sauerkraut alone.
SIMPLY SUCCULENT GRILLED CHICKEN
There are hundreds of ways to make chicken, which is a great thing if you want to keep from eating the same thing again and again. It’s even better if the dish is quick and easy. This recipe was submitted by Paul Zentmeyer, who found it attached to a jar of Dijon Mustard. The original recipe called for the chicken to be grilled, however, he cooked it in a griddle and said the end result was fantastic! Just look for a Dijon mustard without preservatives or sugar and GHS plan-approved mayonnaise.
SKILLET CHICKEN THIGHS WITH CREAMY TOMATO SPINACH SAUCE
This recipe is so delicious. It takes very little time to make – yet is very satisfying with an easy-to-make creamy tomato and spinach sauce. We exchange the heavy cream usually found in this dish, for coconut cream. You can use marinara sauce in place of the tomato sauce for another depth of flavor. Muir Glen makes a product without sugar or artificial sweeteners in the healthy food department at Kroger. Serve with a side of cauliflower rice, roasted vegetables, or over spaghetti squash or zucchini noodles, and you have a very memorable meal.
SLOW-COOKER CHICKEN CACCIATORE
Chicken Cacciatore is a classic Italian dish and one of the best comfort dishes of all time. It has hundreds of different versions, all coming together to create a rustic braise of chicken, vegetables and tomatoes. This particular recipe is very quick and easy, allowing for easy assembly before work. Just throw everything into the slow cooker/crockpot and walk away. You can always add some kale to the dish for some leafy greens and a bit of variety, or serve with a side of zucchini noodles or spaghetti squash.
SLOW-COOKER MISSISSIPPI POT ROAST with Ranch Seasoning
SLOW-COOKER MISSISSIPPI POT ROAST with Ranch Dressing by Dr. Cindy Tanzar Plan: (Standard) Serving information: Makes 12-16 servings. One serving is 3 oz cooked roast and covers your protein for one meal. Mississippi Pot Roast is a classic recipe and a must in every recipe collection. It is so easy and loaded with flavor. This […]
SLOW-COOKER BARBACOA
Barbacoa (Spanish for barbecue) is a popular Mexican dish used as a filling in many dishes, including tacos, burritos, in a bowl or on salads. You may be familiar with it as an option at Chipotle restaurant. It is typically beef, but other meats can be used, as well. Barbacoa has a smoky flavor with a smoldering, spicy kick of heat. The sauce can be served on the side; however, you can also spoon it over your meat or drench it in the slow-cooker. Chipotle peppers in Adobo Sauce at the store usually contain sugar or unhealthy oils, so we have provided you with a quick and easy recipe to make as a substitute. It’s great served over cauliflower rice with butter, chopped cilantro and a squeeze of lime.
SPICY GRILLED OR AIR-FRIED CHICKEN TENDERS
These chicken fingers are loaded with a burst of flavor. It is so quick and easy, too. A squeeze of lime makes this recipe, adding a nice freshness and bright note to cut through the heavy spices. An approved ranch or honey mustard dressing would also go nicely as a dip. This recipe is also easily doubled for leftovers or as a family meal.
SPICY SALMON & CUCUMBER BITES
Fresh and flavorful Spicy Salmon & Cucumber Bites by Dr. Cindy Tanzar combine wild-caught salmon with a spicy mayo and crisp cucumber for a perfect snack or appetizer.
SPINACH-ARTICHOKE CHICKEN BURGERS
This recipe is a delicious alternative to traditional beef burgers. Chicken burgers can dry out easily, but these flavorful burgers stay nice and juicy when combined with the sauteed vegetables . You can enjoy them in a lettuce leaf with red onion and tomato or by themselves – both with either a little Dijon mustard or the Genesis Honey Mustard Dressing recipe
HONEY MUSTARD DRESSING
This popular dressing/sauce is frequently requested by our clients. It just goes so well with so many things… salads, sausages, burgers, chicken, etc.
STEAK SAUCE
There have been several requests for steak sauce lately. We have tried several recipes over the years, but they just haven’t been that great. Traditional sauces are either high in carbohydrates or contain ingredients that are not Genesis friendly, such as A1, which contains corn syrup, raisin paste and preservatives. While A1 is more tomato-based, this recipe is vinegar-based. It gives a great zing of flavor to any meat. The Worcestershire Sauce in this recipe has a very small amount of sugar, but is quite small when included in the recipe, so it won’t be a problem. You can always cut the recipe in half if you don’t use it often.
STEAK WITH HERBED OR MUSHROOM BUTTER
Savor the melt-in-your-mouth goodness of steak topped with rich herbed or mushroom butter, a classic combination that transforms any meal into a celebration of flavor. Dr. Cindy Tanzar’s Steak with Herbed or Mushroom Butter is a perfect harmony of perfectly seared beef and velvety toppings that deliver an explosion of umami and herbaceous notes. The striking contrast of the tender steak with the creamy, aromatic butters creates a dining experience that’s both satisfying and gourmet. Simply sear your choice of steak to juicy perfection and let the luxurious butter melt on top, infusing every bite with rich, savory goodness. Perfect for those pursuing a nourishing diet without sacrificing taste, this dish is bound to become a favorite at your table!
STUFFED EGGPLANT
We get a lot of requests for maintenance recipes, and this dish provides that option. Eggplant is one of our family favorites. It is easy to grill, sauté or bake and can add more options to your vegetable choices. You can easily halve this recipe, if you don’t need as much. To enjoy this dish while on plan, just leave off the cheese and limit the amount in your serving.
STUFFED PEPPERS
Stuffed Peppers are a classic favorite that are perfect for the fall and winter months ahead. They are an easy meal to prepare that provides great leftover meals during the week and can also be made ahead of time or frozen. Stuffed peppers are even better the next day. You can vary the ingredients to bring variety to your menu, too. Use ground beef, turkey or chicken or cauliflower rice instead of zucchini. You can omit the mushrooms if you’re not a fan and add more zucchini or cauliflower rice or mix both.
STUFFED SPAGHETTI SQUASH WITH TOMATOES AND GROUND BEEF
Discover the joy of flavorful and satisfying meals with Dr. Cindy Tanzar’s Stuffed Spaghetti Squash with Tomatoes and Ground Beef. This delightful recipe showcases the unique versatility of spaghetti squash, artfully transforming it into a warm, inviting vessel for a savory mix of ground beef, vibrant vegetables, and the comforting essence of Italian herbs. As the squash roasts in the oven, it becomes tender and easily scraped into “noodles,” providing a nutritious base that perfectly complements the rich meat sauce. With each bite, you’ll experience a harmonious blend of textures and flavors, ideal for those adhering to standard or maintenance meal plans. This dish promises not just a wholesome eating experience but also the satisfaction of indulging in a classic comfort food without the guilt. Serve it as a stand-alone centerpiece or dress it up with parmesan cheese for added richness—either way, it’s sure to please!
SWEDISH MEATBALLS
This recipe is a perfect, hearty, cold-weather dish that tastes amazing. The spices create a wonderful flavor to the meatballs, and the gravy is also very flavorful, rich and creamy. It would be delicious served over mashed cauliflower or with roasted winter squash on the side. You may want to double this recipe, as they are even better leftover for quick meals.
SWEET & SPICY SALMON
Try this Sweet & Spicy Salmon recipe by Dr. Cindy Tanzar — a delicious, easy baked salmon dish with a bold spice rub and heart-healthy benefits.
SWEET TURMERIC CHICKEN
Traditionally made with honey, this dish substitutes Swerve (a natural low-glycemic sweetener) as a low-carb alternative to the sweet and savory flavor of this recipe. Turmeric is highly- prized for its anti-inflammatory properties and unique flavor. This recipe was submitted by one of our clients who enjoyed it, so we tried it and loved it, as well! You can grill, pan-fry, bake or low-broil this recipe. It pairs very well with roasted cauliflower or other roasted vegetables.
THAI CHICKEN SKEWERS
Asian-inspired food is a favorite, whether on a healthy eating plan or not. The flavors and seasonings add so much variety and enjoyment to our menus. Marinating the chicken makes the meat juicier and more flavorful – the longer, the better.
TUNA CAKES
Whip up delicious Tuna Cakes by Dr. Cindy Tanzar with canned tuna, fresh herbs, and simple ingredients. Easy, filling, and Genesis Standard Plan approved.
TUNA CUCUMBER BOATS
Enjoy fresh Tuna Cucumber Boats by Dr. Cindy Tanzar — a simple, delicious way to eat tuna salad with protein, healthy fat, and crunchy veggies.
TURKEY CHILI STUFFED ACORN SQUASH
Acorn squash is so easy to make. Just cut it in half, take out the seeds and let the oven do the rest. If your half squash is too big for a one cup serving, then cut it into quarters and serve the turkey mixture over the top.
TURKEY CLUB OR BLT WRAP
Need a fast, nutritious meal? Try these delicious Turkey Club and BLT lettuce wraps! Made with clean turkey bacon and fresh veggies, they’re perfect for busy days and balanced eating plans.
TURKEY ZUCCHINI HASH
What is the most frequently asked question after Thanksgiving… “What do I do with my leftover turkey?” This tasty recipe is adapted from fluffychixblogspot.com. It is so versatile in that you can swap out different vegetables to suit your taste, or even crack open an egg to serve on top or as a side for breakfast.
WINTER VEGETABLE AND BEEF STIR FRY
Transport your taste buds to a cozy kitchen filled with the aromas of ginger and garlic with this Winter Vegetable and Beef Stir Fry. In just a matter of minutes, you can whip up a nourishing dish that celebrates the bounty of winter vegetables. The slight heat from red pepper flakes combined with the brightness of lime juice creates a perfect harmony of flavors that elevate this stir fry beyond the ordinary. Ideal for meal prep or a last-minute dinner, this recipe maintains a balance of protein and colorful vegetables, making it a staple for anyone looking to embrace a healthful lifestyle during the colder months. Enjoy the simplicity and warmth of this nourishing bowl, one delicious bite at a time!
OLD BAY SEASONING MIX
This seasoning is great as a rub on meats or as a seasoning for soups or other dishes.
TACO SEASONING
This seasoning is great as a rub on meats or as a seasoning for soups or other dishes. Here is an easy taco seasoning recipe to make without all the sugar.
HOMEMADE KETCHUP
Ketchup is a great way to give any dish some flavor or just adding it to Uncured Beef Hotdogs. Here is an easy recipe to make without all the sugar.
HEALTHY MAYONNAISE
Homemade mayonnaise is a great answer to one of the most challenging ingredients. Most mayonnaise contains unhealthy, genetically-modified industrial oils like canola or soybean. While organic mayonnaise can provide a better quality of canola or soybean oil, it’s still an omega-6 fat.
WILD SALMON PATTIES
Make simple Wild Salmon Patties with canned salmon, fresh herbs, and spices by Dr. Cindy Tanzar. Quick, nutritious, and Genesis Standard Plan approved.