If you love coleslaw, then this salad recipe will quickly become your new favorite. While most coleslaw recipes contain a heavy, creamy dressing this one is made with guilt-free Greek yogurt. We’ve also added in some chickpeas for the boost of protein and fiber. 

Make an effort to lighten up more of your favorite recipes by employing techniques like swapping out heavy cream for Greek yogurt or swapping refined sugar for coconut palm sugar or stevia. It’s small dietary changes like that over the long haul that will ultimately make the biggest impact on your health and fitness. Enjoy! ​

Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come. 

This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy! ​

Servings: 8 

Here’s what you need...

• 1 teaspoon olive oil
• 1 large onion, peeled and finely chopped
• 1 teaspoon garlic, peeled and finely chopped
• 1 red bell pepper, seeded and chopped
• ½ cup dry sprouted lentils, such as Puy or green
• 2 ½ cups low-sodium, organic vegetable broth
• 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
• 2 teaspoons dried basil
• ¼ cup white wine
• 1 (14oz) can chopped tomatoes
• 1 (15oz) can kidney beans, drained and rinsed
• ½ cup shaved Parmesan cheese
• Salt and pepper to taste
• Grated parmesan cheese (optional)

1. Preheat the oven to 350ºF. Lightly grease a 9x13 casserole pan with olive oil. 
2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent. 
3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
6. Serve immediately, or freeze remaining portions in individual servings.

Nutritional Analysis: One serving equals: 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein 
​

It’s hard to find a dinner more satisfying than a steaming plate of flavorful pasta, but by now you’re well aware of just how fattening that is. Let’s not give up on our favorite pasta dishes…let’s make these dishes lighter, healthier and just as delicious by using noodles made from vegetables, rather than traditional, carb-laden pasta. 

If you’re new to cooking with veggie noodles, have no fear! It’s simple and satisfying to create comforting guilt-free pasta dinners, and I’m going to show you how…

Guilt-Free Pasta Recipe #1: Spaghetti Squash

Spaghetti squash is the easiest of all the veggie noodles to prepare since the noodles are already formed in nature. Cut a spaghetti squash in half and you’ll find a mess of seeds and stings in the center of thick, firm, yellow flesh. The seeds and strings are discarded, and that thick, firm, yellow flesh is cooked until tender and scraped off the skin, into a neat pile of soft spaghetti-like noodles. Pretty cool, right?! 

Make Spaghetti Squash Noodles:

1. Preheat the oven to 450 degrees F. Cut the spaghetti squash in half, lengthwise and scoop out the seeds.
2. Rub the inside of each spaghetti squash half with coconut oil and sprinkle with sea salt and black pepper. Place, cut side down, on a baking sheet and bake for 45 minutes, or until tender.
3. Serve with your favorite spaghetti sauce and meatballs. Enjoy!

Guilt-Free Pasta Recipe #2: Zucchini

 Zucchini is such a tender squash that it really doesn’t require cooking, and in fact cooking zucchini noodles quickly turns them to mush. I’ve found that pouring hot spaghetti sauce over a pile of zucchini noodles is all that it needs to heat it up without causing it to get mushy. You’ll need a spiral slicer –a little kitchen contraption that spirals zucchini through grating holes to create long, spaghetti-like noodles.

Make Zucchini Noodles:

1. Wash the zucchini and remove the green skin with a veggie peeler. Run the peeled zucchini through a spiral slicer to create long, thin noodles.
2. Top with warm spaghetti sauce and serve immediately. Enjoy!

Guilt-Free Pasta Recipe #3: Butternut Squash

While zucchini and spaghetti squash noodles are light and soft, noodles made from butternut squash are a bit heartier. Not only does this translate into a more filling meal, it also means that need to be cooked on their own, before applying the spaghetti sauce, in order to achieve a tender consistency. 

Now there’s a little bit of technique involved with cutting your butternut squash in the best way to run it through a spiral slicer. I’ve found that the narrow part of the squash, that’s completely solid, is the piece that works really well with a spiral slicer. Slice off the skin and then simply run it through the slicer. The part of the squash that’s hollow in the middle is trickier to use with the spiral slicer, since those pieces are pretty thin. A quick option is to simply chop those pieces thinly and use that along with the long noodle strands.

Make Butternut Squash Noodles:

1. Preheat the oven to 350 degrees F. Cut the narrow part of both squash off and peel off the skin. You should have 2 nice solid pieces of squash (no hollow section). Run this through a spiral slicer to create long, thin noodles. 
2. Toss the noodles with 1 teaspoon of olive oil and season with salt and pepper. Spread over a rimmed baking sheet and bake for 5 to 8 minutes, until tender.
3. Serve immediately with the spaghetti sauce of your choosing. Enjoy!

Guilt-Free Pasta Recipe #4: Asparagus 

Talk about truly guilt-free pasta – one made from asparagus spears! Rather than serve this one with traditional spaghetti sauce (although you could) I’ve included a dressing to toss the noodles with and I’d recommend serving it with meatballs for some added protein. 

Make Asparagus Noodles:

1. Wash one bunch of asparagus spears. Resist the urge to chop off the tough stalks, these are your handles! Cut off the asparagus tips and save. Hold onto the tough stalks and use a vegetable peeler to peel long asparagus noodle strands into a large bowl. Mix in a Tablespoon of fresh dill.
2. In a small bowl combine 3 Tablespoons of lemon juice, 1 teaspoon honey and a dash of sea salt and black pepper.
3. Heat a Tablespoon of olive oil in a medium skillet. Add the asparagus noodles. Sauté for 2 minutes then remove from heat. If you’d like, sauté the asparagus heads by throwing them in the pan after 1 minute. Toss with the dressing.
4. Serve the noodles warm and garnish with fresh dill. Enjoy!
5. Eating healthy, low carb meals like these are what it takes to have that lean, sexy body that you want. But don’t forget that a fit body also requires a consistent, challenging exercise program! Call or email me today and get you started on the fitness plan that’s custom designed for you. Let’s do this!

Cold days call for warm, hearty comfort food and, boy, do I have the perfect recipe for you today. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day! 

You have several serving options with this chili. You could serve it in bowls, topped with a sprinkle of cheese, a dollop of sour cream and a sprinkle of fresh green onions. You could scoop it over freshly baked sweet potato. You could use it to dress up a serving of scrambled eggs. You could serve it, chilled, over a large salad. The possibilities are endless. Enjoy! ​

Here’s a salad recipe that’s hearty, quick and satisfies even the pickiest of eaters! With tender, roasted chicken, flavorful black beans and sweet, tangy mango, this salad hits every flavor note without guilt. Whether you’re making a quick dinner, a lunch-to-go, or serving up a meal for company – this salad is truly a winner.  

As another serving option, you could present the salad on large lettuce leaves or place over shredded green cabbage. Also feel free to experiment with the ingredients – swap out the black beans for your favorite type bean and switch up the protein from chicken to turkey or sausage. Enjoy! ​

Servings: 6 

Here’s what you need...

• 1 (15oz) can of black beans, drained and rinsed
• 1 small mango, pitted, peeled and diced
• 1 cup chopped roasted chicken, chopped
• 1 Tablespoon fresh lime juice
• ½ teaspoon crushed red pepper flakes, or more to taste
• 1 Tablespoon fresh orange juice
• 3 Tablespoons fresh cilantro, chopped
• Salt and pepper, to taste

1. Combine all of the ingredients in a large bowl and refrigerate until you’re ready to serve. Enjoy!

Nutritional Analysis: One serving equals:  287 calories, 2g fat, 24mg sodium, 44g carbohydrate, 11g fiber, and 22g protein 
​

Servings: 12 

Here’s what you need...

• 2 bananas, mashed
• 1 cup old fashioned rolled oats ½ cup vanilla protein powder ¼ cup almond butter OR peanut butter ¼ cup stevia-sweetened chocolate chips

1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper. 
2. In a large mixing bowl, mash the bananas. Add the remaining ingredients and mix well. Form 12 golf ball sized cookies out of the dough and press onto the parchment paper. 
3. Bake for 10-12 minutes, until golden. Best enjoyed while still warm! 

Nutritional Analysis: One serving equals: 96 calories, 4g fat, 10mg sodium, 10g carbohydrate, 2g fiber, and 7g protein 

​Servings: 4 

Here’s what you need... 

For the Marinade:

• 2 Tablespoons olive oil
• 2 Tablespoons balsamic vinegar
• 1 teaspoon minced garlic
• 1 Tablespoon minced shallot
• sea salt and black pepper
• 1 teaspoon dried basil

For the Creamy Mustard Sauce:

• 2 Tablespoons coconut cream
• 1 Tablespoon Dijon mustard
• 1 teaspoon fresh lemon juice
• 1 Tablespoon fresh chives, minced
• ⅛ teaspoon sea salt
• ⅛ teaspoon black pepper
• teaspoon water

For the Benedicts:

• 4 Portobello mushrooms
• 1 teaspoon white vinegar
• 4 eggs
• 1 cup baby spinach

1. In a medium bowl whisk together the marinade ingredients. Wash the mushrooms and remove the stems. Place the mushrooms in a ziplock bag with the marinade for 30 minutes, flipping halfway through. 
2. In a medium bowl combine the mustard sauce ingredients. Mix until creamy then store in the fridge.
3. Preheat the oven to 400 degrees. Lightly grease a rimmed baking sheet with olive oil. Place the marinated mushrooms on the pan and bake for 20 minutes, flipping halfway through. 
4. In a large saucepan, bring 2 inches of water to a simmer (not a boil!) Add the vinegar. One at a time, crack the eggs into a cup and gently slip into the water. Simmer for 2-3 minutes. Use a slotted spoon to remove the eggs.
5. Plate each benedict by topping a Portobello with spinach, a poached egg and a dollop of creamy mustard sauce. Enjoy!

Nutritional Analysis: One serving equals: 297 calories, 12g fat, 2g carbohydrate, 172mg sodium, 2g fiber, and 7g protein 

Servings: 4 

Here’s what you need...

• ¼ cup fresh lime juice
• 1 teaspoon minced garlic
• 1 Tablespoon chili powder
• 1 Tablespoon ground cumin
• 1 Tablespoon olive oil, divided
• 4 (5-oz) salmon fillets
• 2 zucchini, sliced into half moons
• 1 yellow bell pepper, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 poblano pepper, thinly sliced
• 1 small red onion, thinly sliced
• sea salt
• black pepper

For the Creamy Mustard Sauce

• 2 Tablespoons coconut cream
• 1 Tablespoon Dijon mustard
• 1 teaspoon fresh lemon juice
• 1 Tablespoon fresh chives, minced
• ⅛ teaspoon sea salt
• ⅛ teaspoon black pepper
• 1 teaspoon water

1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.
2. In a small bowl combine the lime juice, garlic, chili powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets. 
3. In a medium bowl toss the zucchini, bell peppers, poblano pepper and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper. 
4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!

Nutritional Analysis: One serving equals: 572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fiber, and 61g protein

Craving pizza? Here’s a quick pizza recipe that is sure to satisfy even the strongest of pizza cravings. But don’t worry, this pizza is low carb and guilt-free so you can work it into your weekly meal plan. 

The simple technique used to reduce the carbs and the guilt of this pizza is to replace the traditional (flour-based) crust with a protein rich, egg-based crust. By cooking the egg crust in a skillet and then transferring it to the oven it’s possible to create a crust that results in strong-enough-to-hold slices that the whole family will love! 

Servings: 6 

Here’s what you need...

• 8 eggs
• 2 Tablespoons half and half
• sea salt and black pepper
• 2 teaspoons olive oil
• ½ cup chunky tomato salsa
• ½ cup shredded mozzarella
• 1 cup canned black beans, drained and rinsed
• 1 red bell pepper, thinly sliced
• 2 Tablespoons fresh cilantro, chopped

1. Heat the oven to 450 degrees F. In a medium bowl whisk the eggs, half and half, sea salt and black pepper. 
2. Over medium-high heat, generously grease a large oven-safe skillet with olive oil. Once the skillet is hot, pour in the egg mixture. Leave the eggs, untouched, for 3 minutes. Use a spatula to carefully lift one edge of the egg, then tilt the pan so that the remaining liquid egg on top runs under it. Do this in two places then allow the egg to sit for another 3 minutes. 
3. Place the skillet in the oven for 3 minutes. The egg crust will puff slightly and soft eggs on the top will firm. Carefully remove the skillet from the oven (the handle will be hot) and spread with the salsa. Top with the beans, bell pepper and cheese. Return to the oven for 5 minutes, until the cheese has melted. 
4. Remove the pizza from the oven, sprinkle with cilantro, slice and enjoy!

Nutritional Analysis: One serving equals: 246 calories, 10g fat, 18g carbohydrate, 143mg sodium, 7g fiber, and 18g protein