Articles by "50 recipes for weight loss"
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Ingredients

  • 1 cup grapes or mixed berries
  • 1/2 banana, chopped
  • 1/4 cup unsweetened shredded coconut
  • 1/2 cup granola
  • 1/2 cup nonfat or lowfat Greek-style yogurt

Directions
 Place a layer of berries or grapes on the bottom of the jar, add a layer of yogurt, a layer of granola, a layer of fruit, another layer of yogurt and a layer of the shredded coconut. Cap the jar, and off you go!
10:40:00 AM
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Ingredients

  • 1/3 cup (dry) quinoa
  • 2/3 cup water
  • 12 whole dates, no sugar added
  • 1/2 cup whole almonds with skins
  • 1/3 cup grated coconut (unsweetened), I used freshly grated coconut
  • 2 - 3 teaspoons water
  • 1/4 cup dark chocolate chips, for gluten-free chips I use Enjoy Life Chocolate Chips

Directions
  Add quinoa and water to a small saucepan, cover and bring to a boil, reduce heat to a simmer and cook approximately 15 minutes or until all water has been absorbed. Cool to room temperature and refrigerate at least 2 hours...overnight will work. 1 cup cooked quinoa can be used if already made.
  Using a food processor, add dates and pulse until they form a ball. Remove dates and place in a bowl. Add almonds to the food processor and pulse until finely minced. Be careful not to turn the almonds into mill.
  Add dates, almonds, coconut and quinoa to the food processor and pulse until ingredients are well combined. Return ingredients to the mixing bowl, and add one teaspoon of water at a time, until mixture holds together. Shape into 14 - mini bars or balls.
  In a small saucepan, add chocolate chips and melt over low heat or in a double-boiler. Drizzle warm chocolate over the top of each bar. Refrigerator and allow chocolate to harden. Bars can be stored in an airtight container for several days or frozen in a freezer safe dish.
2:00:00 AM
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Ingredients

  • 1/2 cup fat-free cream cheese
  • 2 tablespoons Coconut Palm Sugar
  • 1/2 cup low-fat Greek yogurt
  • 2 teaspoons freshly squeezed lemon juice
  • 1/4 cup strawberry preserves, no sugar added (I used Polaner All Fruit)
  • 1 cup diced strawberries
  • 1/3 cup whole almonds
  • 4 dates, no sugar added
  • 8 Mini Dessert Dishes, 3-4 ounces

Directions
  In a medium mixing bowl, add cream cheese, sugar, yogurt and lemon juice, beat with an electric mixer until smooth and sugar is dissolved, about 3 minutes. Refrigerate until ready to use.
  In a small bowl, combine preserves and strawberries.
  Add almonds to a food processor and pulse until a crumb consistency, being careful not to turn into flour. Add dates and pulse until combined.
  Evenly divide 1/2 almond and date mixture among the dessert dishes. Top with 1/2 cheesecake & yogurt batter, spoon in 1/2 strawberry mixture, add one additional layer of each. Refrigerate 2 -3 hours before serving.
  These desserts are perfect for preparing ahead of time and enjoying one a day to satisfy that sweet craving. This mini dessert can be placed in a freezer safe dish for enjoying at a later date.
12:00:00 AM
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Ingredients

  • 1 cup old-fashioned oats
  • 1/2 cup almonds with skins, sliced
  • 1/2 teaspoon cinnamon
  • 3 tablespoons unrefined coconut oil
  • 1/2 cup fresh raspberries
  • 1/2 cup fresh blueberries
  • 1/2 cup fresh blackberries
  • 2 cups raspberry yogurt (here's the recipe, just change out strawberry spread for raspberry)

Directions
  Preheat oven to 350 degrees.
  In a medium bowl, combine oats, almonds and cinnamon. Stir in melted coconut oil to combine with other ingredients. Line a cookie sheet with parchment, spread oats evenly and bake approximately 20 minutes or until golden. Stir after 10 minutes. Allow to cool completely.
  You'll likely have leftover granola. This granola is a wonderful snack or topping.   Try adding rasins or other dried fruit without added sweeteners.
  Alternate yogurt, granola and berries in parfait glasses.
  Choose other berries if you prefer.
11:30:00 PM
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Ingredients

  • 4 large baking potatoes (recommend Russet), rinsed and scrubbed
  • 1/2 teaspoon paprika
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • 1/2 cup plain Greek yogurt, fat-free
  • 1 tablespoon low-fat milk
  • 3/4 cup reduced-fat sharp cheddar cheese, shredded
  • 1 tablespoon thinly sliced green onion

Directions
  Preheat oven to 400 degrees.
  Using a fork, pierce potatoes once on each side, about 1/2" deep. Rub the outside of each potato with olive or canola oil, about 1/2 teaspoon per potato. Sprinkle a little kosher or sea salt on potato skins. Place potatoes on a cookie sheet and bake until tender, approximately 1 hour.
  Cut each potato in half lengthwise. Scoop out the potato and place in a medium mixing bowl. Leave a thin layer of potato behind to prevent skins from tearing. Add 1/4 teaspoon paprika, black pepper, salt to taste, yogurt, 1/2 cup cheese and green onion to potato. Use an electric mixer or potato masher to combine ingredients.
  Evenly divide potato mixture into shells, sprinkle with remaining cheddar cheese and paprika. Return potatoes to the oven and bake 15 minutes.
10:00:00 PM
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Ingredients

  • 1 cup Greek yogurt
  • 6 ounces feta cheese, crumbled
  • 1 lemon, zest
  • 1 teaspoon lemon juice
  • 1/4 teaspoon salt
  • 10 medium fresh mint leaves, finely chopped
  • 24 asparagus spears, hard ends taken away

Directions
  In a small bowl, mix the yogurt, feta, lemon zest, lemon juice, salt and mint. Refrigerate until ready to use.
  Over medium to high heat, on a dry griddle, cook the asparagus until tender and cooked through.
  Serve the asparagus with the dressing on the side.
8:00:00 PM
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Ingredients

  • 2 cups wild rice blend
  • 1 Tbsp olive oil
  • 4 cups vegetable broth
  • ¾ cup shallots, finely chopped
  • 2 cups sliced mushrooms
  • 1 clove garlic, minced
  • 1 Tbsp fresh rosemary
  • 1 Tbsp fresh sage
  • 1 tsp fresh thyme

Directions
  Begin by stirring the olive oil with the rice blend until well coated. Then add the vegetable broth shallots, mushrooms, garlic, and herbs. Stir until well combined.
  Cook on low for 5 hours and rice is tender. Sprinkle with additional rosemary for serving.
6:00:00 PM
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Ingredients

  • 1-1/2 pounds swiss chard, rinsed
  • 3 tablespoons extra virgin olive oil
  • 2 cloves garlic, crushed
  • 1 chili, seeded and finely chopped
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Directions
  Separate the stems of the swiss chard from the leaves. Chop the stems to 2-inch pieces then place them in a bowl. Cut the leaves to strips and place them in another bowl.
  Over medium heat, in a saucepan with extra virgin olive oil, sautè the chili and garlic until golden.
  Add the stems of the swiss chard and cook until tender, about 8 minutes.
  Add the leaves and cook for 3 minutes.
  Season with the balsamic vinegar, salt and pepper.
  Cook for another 3 minutes.
  Serve warm.
4:00:00 PM
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Ingredients

  • 1-1/2 cups frozen lima beans
  • 2 cups fresh or frozen corn kernels
  • 1 clove garlic, minced
  • 1/2 cup quartered cherry tomatoes or halved grape tomatoes
  • 1/2 tablespoon extra virgin olive oil
  • 1/4 cup chopped parsley or basil (optional)
  • Salt and freshly ground black pepper, to taste

Directions
  In a small pot, cook lima beans and corn over medium heat with 1/4 cup of water for 5 minutes. Strain out any remaining water and add the lima and corn back to the pot.
  Stir in the olive oil, garlic, and tomatoes and cook for an additional 2 minutes. Add the chopped herbs, if using. Add salt and pepper to taste.
2:00:00 PM
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Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup diced sweet or yellow onion
  • 2 cloves garlic, minced
  • 1 cup dry quinoa, rinsed well
  • 1 (14.5 ounce) can diced tomatoes, (BPA-free brand Muir Glen)
  • 1 (4 ounce) can diced green chiles
  • 1 1/2 cups vegetable broth, low-sodium
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon kosher or sea salt, more or less to taste
  • 1/2 teaspoon cumin
  • 1 teaspoon chili powder
  • 1/2 cup freshly chopped cilantro for garish

Directions
  In a large skillet, add oil and sauté onion until tender, about 4 minutes. Add garlic and continue to sauté for 1 minute. Add the remaining ingredients, except cilantro, and stir to combine. Cover and bring to a boil.
  Cook until liquid is absorbed and quinoa is tender, approximately 15 minutes. Turn the burner off and allow the covered skillet to set until any remaining liquid is absorbed, 5-10 minutes. Fluff with a fork, add cilantro for garnish, and serve.
  Tip: Mexican Style Quinoa is delicious served as a side or add to burritos, enchiladas, or tacos.
12:00:00 PM
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Ingredients

  • 1 pound lean ground beef
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 1 (15-ounce) can organic kidney beans, drained
  • 1 (15-ounce) can organic black beans, drained
  • 1 (14 1/2-ounce) can diced fire-roasted tomatoes
  • 1 (6-ounce) can tomato paste
  • 2 tablespoons chili powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes, or to taste
  • 1 1/2 cups water
  • Salt to taste

Directions
  Cook ground beef, diced onions, and minced garlic in a large skillet over medium heat, breaking up meat with a fork. Cook until the beef has lost most of its pink color. Drain off fat and place in the slow cooker along with the remaining ingredients.
  Cover, and cook on LOW for 6-8 hours.
10:00:00 AM
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Ingredients

  • 4 cups cooked whole wheat penne (cook to al dente)
  • 6 cups (loosely packed) baby spinach
  • 1 tablespoon olive oil
  • 1 (24 ounce) jar marinara, no sugar added
  • 1 (14.5 ounce) can artichoke hearts, drained and cut in half
  • 1 cup fat-free cottage cheese
  • 1 cup part-skim, shredded mozzarella
  • 1 cup ricotta, low-fat
  • 1 egg white
  • 1 teaspoon dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon crushed red pepper flakes
  • Kosher or sea salt to taste
  • 1/4 cup parmesan

Directions
  Preheat oven to 375 degrees.
  Chop or tear spinach leaves into small pieces. Add olive oil to a large skillet, heat to medium-low, add spinach and cook just until wilted, about 3-4 minutes.
  In a large mixing bowl, combine cooked penne, marinara, wilted spinach and artichokes, toss to combine.
  In another large mixing bowl, combine cheeses, egg white, oregano, black pepper, red pepper flakes and salt.
  In a 9" x 13" casserole dish, add 1/2 of penne mixture, top with 1/2 of cheese mixture and continue layering until all ingredients have been used. The cheese mixture should go on last. Sprinkle parmesan over pasta and additional freshly ground black pepper if desired. Bake until hot and bubbly, about 30 minutes.
8:00:00 AM
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Ingredients

Tofu:

  • 1 pound firm tofu, frozen and thawed
  • 3 tablespoons lite soy sauce, optional gluten-free Tamari
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons apple cider vinegar
  • 1 clove garlic, minced
  • 1 teaspoon freshly grated ginger
  • 1/4 teaspoon red pepper flakes

Vegetables:

  • 1 tablespoon toasted sesame oil
  • 1 pound fresh green beans, trimmed
  • 1 red bell pepper, sliced
  • 1 small red onion, sliced
  • 1 teaspoon lite soy sauce, optional gluten-free Tamari
  • 2 tablespoons Szechuan sauce
  • 1 teaspoon corn starch
Directions
Tofu:
  Once the tofu is thawed, cut it into 1/2 inch thick slices; squares or triangles will work. Combine the marinade ingredients in a small bowl. Lay the tofu in a shallow baking dish and pour the marinade overtop. Refrigerate for 30 minutes, or up to 24 hours.
  Preheat your grill to medium high heat. Grill the tofu about 5 minutes per side, until firm. It should have nice grill marks on both sides.
Vegetables:
  Bring a pot of salted water to a boil and add the green beans. Blanche for 2 minutes; drain and rinse with ice cold water.
  Combine the corn starch with a teaspoon of cold water. Heat a large skillet or wok over medium high heat. Add the sesame oil, followed by the green beans, red peppers and onions. Add the soy sauce (optional Tamari) and Szechuan sauce and stir quickly for about 1 minute. Add the corn starch mixture and stir until thickened.
  Serve the tofu with the veggies.
6:00:00 AM
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Ingredients

  • 1 pound (lean) ground chicken
  • 1 egg
  • 1/2 cup whole-wheat bread crumbs or almond flour
  • 1 tablespoon Red Pepper powder or flakes (Korean or Asian recommended) *adjust to desired level of spiciness
  • 1/2 cup green onions, finely diced
  • 2 teaspoons garlic powder
  • 2 teaspoons fresh or powdered ginger
  • ¾ teaspoon kosher salt
  • 3 tablespoons honey
  • 3 tablespoons cider vinegar
  • 3 tablespoons tamari or low-sodium soy sauce
  • 1 tablespoon sesame seeds
  • 2 tablespoons fresh cilantro, chopped

Directions
  Preheat oven to 350 degrees.
  In a large bowl, mix together ground chicken, egg, bread crumbs, red pepper flakes, green onions, garlic powder, and salt. Set aside for 15 minutes to allow the breadcrumbs to expand, then roll into 1" balls. Place on a parchment-lined baking sheet and bake for 18-22 minutes, or just until the center of each meatball is cooked. Transfer meatballs to a large skillet.
  In a small bowl, whisk together honey, vinegar, and tamari. Drizzle over meatballs. Cover skillet and turn stove to medium heat, stirring every 2-3 minutes as needed to keep the meatballs from sticking to the bottom of the pan. Cook just until the mixture begins to steam. Remove from heat, sprinkle with sesame seeds and cilantro.
  Serve meatballs immediately and enjoy!
5:00:00 AM
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Ingredients

  • 1/2 cup non-fat buttermilk, OR 1/2 tablespoon lemon juice(or vinegar) mixed with (1/2 cup) 1 percent milk
  • 1-1/2 tablespoons Dijon mustard
  • 2 cloves garlic, minced
  • 2 teaspoons hot sauce
  • 6 medium to large (2 to 2 1/2 pounds) chicken breasts (not boneless), skin removed
  • 1/2 cup white whole-wheat flour
  • 1 1/2 teaspoons paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon baking powder
  • 1/8 teaspoon salt
  • Freshly ground black pepper to taste

Directions
  Preheat oven to 425 degrees F.
  In a wide and shallow bowl, whisk together the buttermilk, mustard, garlic and hot sauce. Add chicken and flip to coat on both sides. Cover and place in the refrigerator for about 30 minutes or for up to 8 hours.
  Line a baking sheet with foil. Coat a wire cooling rack with olive oil or canola oil cooking spray.
  Whisk the flour, paprika, thyme, baking powder, salt and pepper in a small bowl.
  Place the seasoned flour in a bowl with an airtight lid. Add the chicken 2 pieces at a time and shake with the lid on. Remove the chicken, shake off any excess flour, and place it on the rack.
  Coat the top and sides of the chicken with cooking spray. You can make your own cooking spray, if desired, by filling this oil spray pump with canola or olive oil. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
4:00:00 AM
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Ingredients

  • 1-1/2 pounds boneless, skinless chicken breasts, cut into 1-inch strips
  • 1 cup salsa of choice
  • 1/2 tablespoon dried oregano
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1 whole white onion, peeled, halved and sliced into strips
  • 3 bell peppers: red, green, or yellow or a mix of any of the 3, seeded, cored, and cut into strips
  • 8 whole wheat tortillas
  • 6 tablespoons nonfat sour cream or Greek yogurt
  • 6 tablespoons guacamole

Directions
  In a large bowl, toss all of the ingredients together, until the chicken breasts are well coated. Pour into the crockpot and heat on low for 6 to 7 hours or on high for 3 to 4 hours, until the chicken is cooked through and the vegetables have softened.
  Serve on warmed tortillas and top with nonfat or low fat Greek-style yogurt or nonfat sour cream, and with guacamole if desired.
3:00:00 AM
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Ingredients

  • 1 pound lean stew meat, cut into bite size pieces
  • 2 teaspoons curry powder
  • 1 small sweet onion, diced
  • 2 cloves garlic, minced
  • 2 teaspoons freshly grated ginger
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • 1/2 cup freshly chopped cilantro
  • 1 3/4 cups beef broth or stock, low-sodium
  • 1 tablespoon cornstarch or arrowroot + 1 tablespoon water, optional

Directions
  Place stew meat in slow cooker, sprinkle with curry powder, add all other ingredients and stir to combine. Cover, cook on low 7 to 8 hours. Beef Curry is delicious served over a bed of brown rice, quinoa or couscous. 4- 6 quart slow cooker recommended. For a thicker curry, combine starch and water, add to slow cooker the last 15 minutes of cooking time.
  NOTE: If preferred, saute onion in 1 tablespoon olive oil until tender, about 4 minutes. Add garlic and saute one additional minute. Add to slow cooker along with other ingredients.
2:00:00 AM
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Ingredients

  • 1 15-ounce crushed tomatoes
  • 1 tablespoon apple cider vinegar
  • 2 cloves garlic, minced
  • 1 tablespoon ground cumin
  • 1 jalapeño, minced
  • 2 pounds flank steak
  • 2 bell peppers, chopped
  • 1 onion, chopped
  • 1/2 teaspoon sea salt
  • 1/4 cup pitted and chopped olives
  • Chopped green onions, for garnish

Directions
  Put all of the ingredients except the olives in your slow cooker and stir to coat. Cover and cook over low heat for 8 hours, or until beef is tender.
  When beef is tender, remove and shred with 2 forks. Add back to the pot and stir in the olives. Serve over rice if desired.
1:00:00 AM
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Ingredients

  • 2 cloves garlic, minced
  • 1/2 cup diced sweet onion
  • 2 -3 chicken breast fillets (1.5 lbs) cut into bite size pieces (optional skinless, boneless thighs or a combination of breasts & thighs)
  • 1 (14.5 ounce) can fire roasted tomatoes with liquid
  • 1 (6 ounce) can tomato paste
  • 1 1/2 cups chicken broth, fat free, low sodium (optional vegetable broth or water)
  • 2 tablespoons chili powder
  • 1/2 teaspoon cayenne pepper (more or less to taste)
  • 1/2 teaspoon cumin
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • 1 (15.5 ounce) can Cannellini or Navy beans, drained and rinsed
  • 1 (15.5 ounce) can Kidney beans, drained and rinsed
  • ¼ cup reduced fat cheddar cheese for garnish
Directions
  Combine all the above ingredients in the slow cooker. Cover and cook on low 8 hours in a 4-6 quart slow cooker. Spoon into bowls and garnish with a little cheddar cheese and diced onion, if desired.
  Note: The chicken used in this recipe was raw when going in the slow cooker. If you already have cooked chicken, just add it about an hour before the end of cooking time.
12:00:00 AM
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Ingredients

  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • Juice of 1 lemon
  • 4 6-ounce salmon filets
  • 1 1/2 cups vegetable stock
  • 1 cup medium grind bulgur wheat
  • 1/2 cup broccoli florets, finely chopped
  • Goat cheese and chopped sun-dried tomatoes, for garnish

Directions
  Preheat oven to 400 degrees.
  Combine the olive oil, Italian seasoning, salt, pepper, and lemon juice in a small bowl. Stir until combined and coat the salmon filets. Lay them on a parchment lined baking sheet and roast until cooked through, about 12-15 minutes.
  Meanwhile, bring the vegetable stock to a boil. Add a pinch of salt followed by the broccoli and bulgur. Cover, turn off heat and allow to sit until liquid is absorbed, about 10 minutes.
  To serve, top the bulgur with the salmon filets and garnish with sun-dried tomatoes and goat cheese.
11:00:00 PM

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