MARINATED VEGETABLE KEBABS
These Marinated Vegetable Kebabs are fresh, colorful, and bursting with flavor. Marinated in balsamic vinegar, olive oil, and herbs, they’re perfect for summer grilling or easy oven roasting. Vegan, healthy, and ready in under 30 minutes of cooking time, they’re a vibrant addition to any meal.
CAULIFLOWER KUGEL
Cauliflower Kugel by Dr. Cindy Tanzar offers a low-carb, gluten-free spin on the classic baked casserole. Crispy, savory, and perfect for holidays or meal prep, this healthy dish fits standard, ovo-vegetarian, and maintenance plans.
ROASTED BOK CHOY
Looking for a quick, healthy side dish that packs flavor and crunch? This roasted bok choy recipe is simple, satisfying, and ready in just 20 minutes—perfect for anyone on a wellness journey.
ASPARAGUS & CARAMELIZED SPRING ONION SAUTE
This Asparagus & Caramelized Spring Onion Sauté highlights fresh, seasonal produce with buttery, lightly caramelized flavor. A quick, healthy side dish perfect for Standard, Vegan/Vegetarian, and Maintenance Plans, it’s a simple way to enjoy nutritious spring vegetables.
FRESH STRAWBERRY SALSA
Try this fresh strawberry salsa by Dr. Cindy Tanzar for a sweet and spicy twist on your favorite meals. Easy, colorful, and plan-approved for Standard, Vegan, and Maintenance!
EGGPLANT CAPONATA
Caponata is a delicious Sicilian eggplant dish with many variations. It’s flavors are savory and earthy, yet tangy. It can be served warm or at room temperature as a side dish, or as a topping for grilled chicken or fish. Making this dish ahead of time lets the flavors develop even further.
SPICED BUTTERNUT SQUASH WITH CRANBERRIES
This Fall/Winter recipe is beautiful for your holiday table or delicious any time you can purchase fresh or frozen unsweetened cranberries. The cranberries add a nice tart pop to the sweet and spicy, roasted squash.
BOURSIN CREAMED SPINACH
BOURSIN CREAMED SPINACH by Dr. Cindy Tanzar Plan: (Standard & Maintenance) Serving information: This recipe makes 2 servings, but can easily be doubled or tripled. Covers your vegetables and fat. INGREDIENTS INSTRUCTIONS
ROASTED CANNED ARTICHOKES
ROASTED CANNED ARTICHOKES by Dr. Cindy Tanzar Plan: (Standard, Vegan/Vegetarian, & Maintenance) Serving information: One serving is 1 cup and covers your vegetable for one meal. This recipe is about as easy as it gets, but don’t be fooled, because it really is delicious. Canned artichokes take all the work out of preparing and eating […]
OVEN ROASTED VEGETABLE MEDLEY
Plan: (Standard, Vegan/Vegetarian, & Maintenance) Serving information: Makes 10-12 servings. One cup cooked covers your vegetables. INGREDIENTS (To save time, cut veggies ahead of time and store in refrigerator until ready to roast.) INSTRUCTIONS
ZUCCHINI SPAGHETTI (ZUGHETTI)
Spaghetti is an all-time favorite and a dish many of us eat often, however, it’s not very weight loss friendly. Replacing your pasta with zucchini noodles will really help satisfy your cravings for spaghetti, and help you in finding creative ways to enjoy more vegetables in your diet.
ZUCCHINI FRITTERS
Looking for an easy way to make your meal special? Zucchini fritters are the perfect answer. They are a delicious side dish and are a fun way to use up summer zucchini. The most important part of making fritters is to squeeze as much water as possible from your zucchini, so when you think you’ve got it all, give it another squeeze.
ZUCCHINI FETTUCCINE WITH FRESH TOMATO SALSA
Summertime is perfect for cold, raw salads. This recipe from one of our clients, Cindy Ussery, is so easy to prepare and just delicious. It offers a beautiful presentation, as well, and is great for outdoor barbecues or entertaining. With the zucchini sliced thin with a vegetable/potato peeler, you get a nice texture of crunch without feeling like you’re eating a big piece of raw zucchini. This will be sure to be a summertime favorite.
ZUCCHINI CHIPS
Plan: (Standard & Vegan/Vegetarian) Serving information: One serving is 1 cup cooked of vegetables. INGREDIENTS INSTRUCTIONS (oven) * Olive oil work fine in this recipe, as the oven temperature is much lower than the smoke point of the oil. Let me address zucchini chips. I have tried them several times in the oven, as have […]
ZUCCHINI FRIES
During the summer zucchini is so plentiful, so it’s important to find new ways to fix your zucchini to keep from being bored with your food. This recipe from one of our Genesis clients, Cindy Ussery, is a great way to add a flavor punch while adding more vegetables into your diet. Keep in mind, because they are not coated with the traditional flour or parmesan cheese, they will not crisp up in the same way as a true zucchini fry. Just be sure not to overbake them or they will lose their crispness.
WHOLE-ROASTED HERBED CAULIFLOWER
This dish makes a beautiful presentation. It’s great for everyday or special enough for a holiday table. The Vegan Parmesan Cheese used in this dish takes less than 5 minutes to make and can be used in so many soups, salads and dishes for added flavor.
WHIPPED BUTTERNUT SQUASH
There are so many things you can do with butternut squash, but whipping it with butter, cream and spices is just heavenly.
VEGETARIAN SOUTHERN-STYLE COLLARD GREENS
Collard Greens have been a traditional southern favorite for a very long time. They are actually members of the cabbage family, but are also closely related to kale. Collards are rich with vitamins A and K, as well as being a great source of iron, the B-vitamin folate and calcium. These nutritional components can seep out of the greens while cooking, so you will want to enjoy them with the broth – better known as potlikker, which takes on every flavor in the pot. It’s delicious! Collards are the perfect complement to any southern comfort meal. Be sure to make plenty for leftovers during the week.
VEGETARIAN COLLARD GREENS
If you like collard greens, you will love the unique flavor of this recipe. If you think you don’t like them, it’s definitely time to try! This recipe is so easy and very quick if you use bagged, sliced collard greens. Collards are in the same cruciferous family as broccoli, kale, cabbage and Brussels sprouts, are highly nutritious and very affordable.
VEGETABLE TIAN
This Vegetable Tian by Dr. Cindy Tanzar is a gorgeous French-inspired roasted vegetable dish layered with zucchini, squash, and tomatoes over marinara. Perfect for standard, vegan, or maintenance plans—healthy eating has never looked so good!
SWEET & SPICY ROASTED BUTTERNUT SQUASH
Butternut squash is a fantastic low-carb alternative to sweet potatoes or other root vegetables you may be craving, and while you can find them year-round, Fall is really when they are at peak flavor and sweetness. Don’t be deterred by the thought of peeling or preparing this versatile autumn favorite.
STIR-FRIED CHINESE (BOK CHOY) CABBAGE
Bok Choy and Napa cabbage are cruciferous vegetables – commonly known as Chinese cabbage. Unlike Western cabbage with its leaves rolled in a tight ball, they have long leaves similar to romaine lettuce. Bok Choy has a mild, peppery flavor that takes on a sweet taste when cooked, while still maintaining its crunch. It’s a perfect complement for the Asian flavors in this recipe.
SPICY LEMON & GARLIC ROASTED BROCCOLI
Plan: (Standard & Vegan/Vegetarian) Serving information: One cup of broccoli is a serving covering your vegetables. INGREDIENTS INSTRUCTIONS
SPICY CAULIFLOWER STIR-FRY
In this recipe adapted from the Pioneer Woman, we substitute traditional Siracha, which usually contains preservatives and sugar, with Frank’s Hot Sauce. You can always add a little stevia, monkfruit or Swerve, if you like. Since everyone’s tastes are different, try adding just a teaspoon of hot sauce (or none at all) to begin.
SPANISH CAULIFLOWER RICE
Plan: (Standard) Serving information: Makes 4 servings. One serving is one cup cooked vegetables. INGREDIENTS INSTRUCTIONS
SPAGHETTI SQUASH WITH SUNDRIED TOMATO
Spaghetti Squash with Sun-Dried Tomato, Garlic & Basil by Dr. Cindy Tanzar transforms a simple vegetable into a flavorful Italian-inspired dish that’s light, elegant, and plan-friendly.
SOUTHWEST CAULIFLOWER RICE
This recipe is a fun way to add variety and flavor to your cauliflower rice. It makes a perfect vegetable side to grilled meat, poultry or fish. The flavors are even better the next day, as they intensify and meld together.
SHREDDED GINGERED BRUSSELS SPROUTS
This recipe was adapted from Tasteofhome.com. Shredding the Brussels sprouts gives them a whole new dimension of flavor and texture. If you love the flavors of Asian food, this recipe won’t disappoint.
SAUTÉED SPINACH WITH CARAMELIZED ONION & GARLIC
If you are a spinach fan, you are going to love this recipe. Caramelizing the spinach provides a whole new level of flavor and richness. This dish is a great compliment to chicken, fish and beef and also is fantastic served with a couple of over-easy/medium eggs on top.
ROASTED RADISHES “Potatoes”
I just needed to get your attention with “potatoes.” I know radishes are not the most popular vegetable, but something wonderful happens to them when they are roasted. They take on the texture of a roasted potato and have a very mild flavor. They are the closest thing to a potato you can get on a lower carb plan.
ROASTED PUMPKIN WEDGES
If you’re looking for a special recipe to enjoy this Fall season, you will really love these easy pumpkin wedges! You actually leave the peel on the pumpkin, which makes preparation a breeze. They soften very nicely in the oven.
ROASTED KALE, MUSHROOM & EGGPLANT WITH BALSAMIC VINAIGRETTE
This delicious recipe is a great side dish on a cold fall or winter evening. Roasting brings out a deep flavor in all the vegetables as the balsamic vinegar cuts through the richness, balancing the flavors. You can serve it as a warm salad at your holiday table or just as a side dish. On maintenance or for a special event, you can enjoy the addition of goat or feta to make it even more delicious.
ROASTED CURRIED CAULIFLOWER
Cauliflower is so versatile. Simply adding a new spice can totally change its appeal. This recipe is very simple and tasty. The curry is light and the touch of cinnamon adds a delicious flavor that is unexpected.
ROASTED CAULIFLOWER WITH GARLIC & THYME
Once you’ve roasted your cauliflower, you’ll never want to steam it again. The browned areas create an amazing flavor. Feel free to alter the spices to your liking.
ROASTED CAULIFLOWER STUFFING
Plan: (Standard/Vegan/Maintenance) Serving information: A serving is 1.5 cups cooked and covers your fat and vegetable at your meal. INGREDIENTS INSTRUCTIONS
ROASTED CAULIFLOWER STEAKS WITH BROWN BUTTER MUSTARD SAUCE
Roasted cauliflower steaks are an easy and tasty addition to any meal, but also create unconventional beauty to your holiday table. Roasting adds delicious caramelization to cauliflower and is perfect with the seasonings alone. Adding a simple brown butter mustard sauce for drizzling after roasting, elevates the flavors, making your holiday side dish even more special. The mustard sauce is perfect with beef, chicken or fish, as well.
ROASTED BUTTERNUT SQUASH AND SAUTEÉD KALE
With the arrival of the Fall, we have received several requests for seasonal recipes. Since this squash and kale are made separately (one roasted, one stove top), you can either eat them separately or combine them. The roasted sweetness of the squash adds great flavor to the kale when mixed, but the vinegar added to the kale when served alone is amazing! It is a beautiful addition to a holiday table, too. You can add the vinegar when mixed, as well, for a sweet and sour taste.
ROASTED BRUSSELS SPROUTS WITH BALSAMIC AND THYME
These roasted Brussels sprouts have an amazing caramelized flavor. The balsamic vinegar and fresh thyme provide a fresh, earthy flavor that will make an ordinary side dish spectacular! They are very easy to make, but present beautifully – looking like you spent a lot of time in preparation. Don’t leave out the toasted almonds for added texture and flavor.
ROASTED ASPARAGUS WITH LEMON VINAIGRETTE
One of the ways you know Spring has arrived is that fresh asparagus is available everywhere. The stalks are tender and thin, not tough and woody, and the flavor is just delicious. Of course, roasting any vegetable will kick it up to a whole new level of flavor, but this recipe adds a lemon vinaigrette, which is an amazing flavor combination. A huge secret to weight loss is adding variety and making everyday foods seem special. Roasting and sauces do just that!
RED CURRY CABBAGE NOODLES
Not only are curry flavors and spices perfect for Fall, they also pack a great health punch. Curry powder, originating in East India, usually contains a blend of 10-15 spices.
PUMPKIN CAULIFLOWER RISOTTO
Making risotto is quite a long process, because the arborio rice takes time to absorb the stock to make the final creamy dish. This grain-free, healthy version of risotto utilizes cauliflower rice to provide a rice texture, while the pumpkin lends to a velvety and creamy texture. The addition of sage makes this a perfect Fall side for when your pumpkin cravings hit.
PORTOBELLO PIZZAS
Great healthy recipes are developed by thinking outside the box. It’s about creating the traditional flavors you love in unconventional ways – while being weight- loss friendly. This recipe is very easy and versatile.
PORTOBELLO BUN BURGERS
This guilt-free recipe is a great way to have your burger on a “bun” without compromising your weight loss. It is also much more flavorful!
PANFRIED KALE
Kale is an incredibly versatile green. It blends well into soups, can be used in salads or sautéed on top of the stove with a variety of dishes. It simply adds freshness, flavor and nutrition to everything. This recipe is very simple and easy to prepare. We prefer organic greens in our recipes due to insecticide residues that cover a larger surface area of the plant, as it is a leaf. Enjoy this recipe with the kale alone or with the red onion and mushrooms for variety.
ORANGE MAPLE-GLAZED BUTTERNUT SQUASH
Butternut squash is a favorite Fall vegetable that brings heartiness and a natural sweetness to any recipe. It can be cooked in a variety of ways, but roasting brings out the sweetness to a greater degree. This recipe provides an even greater taste profile by adding orange and maple flavors, which also make for special holiday dishes.
NACHO KALE CHIPS
Okay… we heard your requests for something crunchy and salty! These nacho kale chips are delicious! They are very light with plenty of flavor. The best taste and texture are achieved in a dehydrator. An expensive one is not necessary, and they are great for creating a nice crunch, but you can always make them quickly in the oven, as well. Kale chips can be hard to measure, since they can’t be “packed” into a cup – so they leave a lot of space.
MUSHROOM CAULIFLOWER RICE SKILLET
Cauliflower rice is so versatile. You can use it as a filler in a number of dishes, just as you would rice. This vegetable side dish is so easy and flavorful and is done is only 20 minutes.
MUSHROOM & SPINACH CAULIFLOWER RICE
This recipe is simple, quick and very tasty. It’s a very flavorful way to dress up any simple meal.
MARINATED PORTOBELLO MUSHROOMS
We are huge fans of all things roasted, especially vegetables. It just lends another level of flavor to your food, and portobello mushrooms are no exception. They are exceptionally “meaty” and pair well with beef, chicken or sliced along with other roasted vegetables. The balsamic vinegar adds a brightness to this recipe, while the garlic, shallot and herbs make it very savory. It’s a wallop of flavor!
LOADED GARLIC MASHED CAULIFLOWER
This recipe provides yet one more thing you can do with cauliflower! There are options with this dish, so you can use them all or pick and choose what you like. The roasted garlic option is from a recipe we shared a couple of weeks ago. It can elevate the flavor of many dishes. Once you get into maintenance, you can enjoy a shredded cheddar or parmesan cheese on top, as well. It’s much friendlier than a potato on the waist line and full of flavor.