31 de agosto de 2015


  • 1 large head of cauliflower
  • 2 Tbs toasted sesame oil
  • 1 small white onion, diced
  • ½ cup frozen peas, thawed
  • 2 medium carrots, peeled and diced
  • 2 cloves garlic, minced
  • 2-3 Tbs light soy sauce (to taste)
  • 2 eggs, whisked
  • 2 Tbs chopped green onions
  • Salt & pepper
  1. Chop the cauliflower into small florets and add them to a food processor. Pulse until the cauliflower starts to look like tiny grains of rice.
  2. Cook your eggs until scrambled and then transfer to a separate dish.
  3. Add carrots, onion, garlic, and peas to a large skillet or wok with sesame oil, salt, and pepper. Saute for about 5-6 minutes on medium heat, or until the carrots are soft and the onion is translucent.
  4. Add the eggs and cauliflower to the veggies on the stove. Add the soy sauce.
  5. Cook through until the cauliflower is warm and tender. Sprinkle with green onions to garnish.
If you’re like most of us, there’s nothing more satisfying than tucking into a warm bowl of cheesy pasta. Except for the guilt you feel afterwards for consuming all those carbs and calories.

30 de agosto de 2015


  • 4 lbs of pork loin, cut into 1 ½ inch pieces (think skewer meat size)
  • 1 heaping Tbs natural peanut butter (almond butter also works)
  • ¼ cup fresh lime juice
  • ¼ cup low sodium soy sauce
  • 1 Tb sriracha
  • 1 ½ Tbs fish sauce
  • 2 Tb sesame oil
  • 5 Tb avocado oil
  • ¼ cup Thai red chili sauce*
  • Skewers soaked in water
You can use a jarred chili sauce, but be careful about the sugar content. To avoid that, I like to use this recipe from Jeanette’s Healthy Living instead.
*Homemade Thai Red Chili Sauce:
  • 1 to 1½ cups fresh Thai chilies, stems trimmed off
  • 2 cloves fresh garlic
  • ⅓ cup rice vinegar
  • 1 Tbs organic sugar
  1. Trim off the stems of the chilies. If you like very spicy sauce, keep the chilies intact. If you prefer a mild sauce, cut the chilies lengthwise and remove the seeds. I prefer a mix so I remove about half of the chilies’ seeds and keep the other chilies intact.
  2. Place the chilies and the other ingredients in a food processor and process until the chilies are finely chopped.
  3. Store the processed mixture in a glass container and cover with plastic wrap.
You can use this sauce immediately, or you can keep it on the counter top for about a week to intensify and develop flavors. You’ll want to refrigerate it after that.
Getting back to the pork…
  1. Combine the marinade in a large bowl.
  2. Add the cut pork to the marinade and cover. Let the pork and sauce marinate in the fridge for about 4-8 hours, or overnight.
  3. When you’re ready to cook, preheat a grill or grill pan on high heat for 8-10 minutes or until super hot.
  4. Skewer the pork chunks while you wait for the grill to warm up.
  5. Place the pork skewers on the grill for 5 minutes. Flip the skewers over and continue to grill for another 3-5 minutes, depending on how thick your pork pieces are.

29 de agosto de 2015



  • 6 eggs, hard boiled
  • 1 ½ ripe avocados
  • 1 ½ Tbs fresh lemon juice
  • Salt, pepper, and a bit of paprika
  • Lettuce (or kale)
  • Cloud bread (if making a sandwich)
  1. Hard boil your eggs, cool, and chop.
  2. Mash the avocados and add them to the chopped eggs.
  3. Add the lemon juice, salt, pepper, and paprika to taste.
You can eat this straight out of the bowl you’re mixing it in (which I can’t help but doing), but if you’re making a sandwich with the cloud bread, line the top and bottom bread slices with lettuce to keep the bread from getting mushy and soggy from the egg salad. Spoon some egg salad on the lettuce and assemble into a yummy sandwich.

28 de agosto de 2015


  • 2 eggs, separated
  • 2 oz of Neufchatel cheese (⅓ less fat cream cheese)
  • ⅛ teaspoon of cream of tartar
  1. Preheat oven to 300 degrees F. Spray a lined cookie sheet with cooking oil.
  2. Separate eggs; yolks in one bowl, egg whites in the other.
  3. Add the cream cheese to the bowl of yolks and mix well.
  4. Add the cream of tartar to the egg whites and beat on high with a mixer until peaks form.
  5. Slowly combine the yolk mixture with the egg whites and fold carefully. The mixture should remain fluffy like a cloud so be sure not to over mix.
  6. Spoon the mixture onto the prepared baking sheet, making rounds about the size of sandwich bread rolls.
  7. Bake for 30 minutes until golden brown.
  8. Cool on a wire rack. When they’re done cooling, store these babies in a plastic bag or Tupperware overnight in the fridge. When you wake up, you’ll notice that your little pillows will have magically turned into buns.

27 de agosto de 2015


  • 2-3 egg whites
  • 1 scoop of banana flavored protein powder
  • 1 ½-2 Tbs water
  • 1 tsp baking powder
  • Chopped banana, cinnamon, and honey ( these are optional – the banana and honey will add carbs to the recipe)
Here’s what you do:
  1. Mix all of the ingredients together to form a thick batter.
  2. Spray a flat pan or griddle with nonstick cooking spray (or else they’ll stick).
  3. Spoon out pancakes according to how big or small you like them and let them cook 1-3 minutes on one side and 1-2 minutes on the other side after you flip them.
  4. Serve warm with chopped bananas, cinnamon, or honey.
This will be a sweet way to start your day and you’ll also have enough protein to make it to lunch without snack cravings.

23 de agosto de 2015

A Zesty Lime Shrimp and Avocado Salad RECIPE FOR YOU TODAY

Zesty Lime Shrimp and Avocado Salad
Servings: 4 • Serving Size: about 1 cup • Old Points: 4 pt • Points+: 5 pt
Calories: 197 • Fat: 8 g • Protein: 25 g • Carb: 7 g • Fiber: 3 g • Sugar: 0

Sodium: 330 mg • Choles: 221


  • 1/4 cup chopped red onion
  • 2 limes, juice of
  • 1 tsp olive oil
  • 1/4 tsp kosher salt, black pepper to taste
  • 1 lb jumbo cooked, peeled shrimp, chopped*
  • 1 medium tomato, diced
  • 1 medium hass avocado, diced (about 5 oz)
  • 1 jalapeno, seeds removed, diced fine
  • 1 tbsp chopped cilantro


In a small bowl combine red onion, lime juice, olive oil, salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.

In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

22 de agosto de 2015

A Zucchini Pizza Bites RECIPE FOR YOU TODAY

Zucchini Pizza Bites
Servings: 1 • Serving Size: 4 pieces  Old Points: 2 pts  Points+: 3 pts
Calories: 124.8 • Fat: 5.7 g  Protein: 8.2 g  Carb: 10.4 g  Fiber: 3.0 g   

  • 4 slices large zucchini 1/4" thick (or 1 medium zucchini cut on diagnal)
  • olive oil spray (I used my Misto)
  • salt and pepper
  • 2 tbsp quick marinara sauce
  • 1/4 cup shredded part skim mozzarella

    Cut zucchini about 1/4 inch thick. Spray both side lightly with oil and season with salt and pepper. Broil or grill the zucchini for about 2 minute on each side. Top with sauce and cheese and broil for an additional minute or two. (Careful not to burn cheese)

    Modified slightly from Green Light Bites.

    21 de agosto de 2015

    A Summer Mango Stone Fruit Smoothie FOR YOU TODAY

    Summer Mango Stone Fruit Smoothie
    Servings: 2 • Serving Size: 1 1/2 cups • Old Points: 1 pt • Points+: 3 pts 
    Calories: 122 • Fat: 0 g • Protein: 1 g • Carb: 28 g • Fiber: 3 g • Sugar: 21 g
    Sodium: 20 mg • Cholesterol:  0 mg


    • 1 cup Bai5 Molokai Coconut Antioxidant Infusion
    • 1 ripe mango, peeled and diced
    • 1 ripe plum, pitted and chopped 1 ripe nectarine, pitted and chopped 
    • 1 ripe peach or nectarine, pitted and chopped
    • 1 ripe apricot, pitted and chopped
    • a little fresh grated lime zest
    • 1/2 cup ice cubes 
    • mint leaves for garnish (optional)

    Combine all of the ingredients into the blender except for the ice and blend on high for 30 seconds until well combined.

     Add the ice cubes and blend on high for 10 to 20 seconds more, until chilled and crushed.

     Divide between two glasses and garnish with mint.

    20 de agosto de 2015

    A Honey Balsamic Grilled Chicken and Vegetables RECIPE FOR YOU TODAY

    Honey Balsamic Grilled Chicken and Vegetables

    Servings: 6 • Serving Size: 3 oz chicken w/ veggies • Old Pts: 6 pt • Points+: 7 pts 
    Calories: 273 • Fat: 12 g • Protein: 30 g • Carb: 13 g • Fiber: 3 g • Sugar: 6 g
    Sodium: 260 mg • Cholesterol: 85 g 


    • 1 1/2 lbs boneless, skinless thin sliced chicken cutlets
    • 3 tbsp homemade pesto (or store bought)
    • 1 clove crushed garlic
    • 1/4 tsp crushed red pepper flakes
    • juice from 1/2 lime
    • 2 tbsp olive oil
    • 3 tbsp balsamic vinegar
    • 1 tbsp raw honey
    • kosher salt
    • 1 lb asparagus (1 bunch), tough ends removed
    • 2 medium zucchini, sliced 1/4-inch thick
    • 1 red bell pepper, seeded and sliced into strips
    • olive oil cooking spray


    Marinate chicken with pesto, garlic, red pepper flakes, lime juice and 1/2 teaspoon salt at least 1 hour, or overnight for best results.

    Mix oil, balsamic vinegar, honey and 1/4 tsp salt in a small bowl.

    Heat a grill over medium-high, be sure grates are clean and well oiled to prevent sticking.

    Put veggies on 1 large grill tray or 2 smaller trays (or cook in batches), spray with olive oil, season with salt and pepper and cook, turning constantly until the edges are browned, about 6 to 8 minutes. Set aside on a dish.

    Cook the chicken about 4 to 5 minutes on each side, until grill marks appear and the chicken is cooked though, transfer to a platter, too with the veggies and pour the balsamic dressing over everything.

    19 de agosto de 2015




    lb bulk Italian pork sausage
    medium onion, chopped (1/2 cup)
    clove garlic, crushed
    tablespoons chopped fresh parsley
    tablespoon chopped fresh basil leaves or 1 teaspoon dried basil leaves
    teaspoon sugar
    cups Muir Glen™ organic diced tomatoes (from 28-oz can), undrained
    can (15 oz) Muir Glen™ organic tomato sauce
    uncooked lasagna noodles (12 oz)
    container (15 oz) ricotta cheese or small-curd cottage cheese (2 cups)
    cup grated Parmesan cheese
    tablespoon chopped fresh oregano leaves or 1 1/2 teaspoons dried oregano leaves
    cups shredded mozzarella cheese (8 oz)
    cup grated Parmesan cheese


    • In 10-inch skillet, cook sausage, onion and garlic over medium heat, stirring occasionally, until sausage is no longer pink; drain.
    • Stir in 2 tablespoons of the parsley, the basil, sugar, tomatoes and tomato sauce. Heat to boiling, stirring occasionally. Reduce heat to low; simmer uncovered about 45 minutes or until slightly thickened.
    • Heat oven to 350ºF. Cook and drain noodles as directed on package.
    • In medium bowl, mix ricotta cheese, 1/4 cup Parmesan cheese, remaining 1 tablespoon parsley and the oregano.
    • Spread 1 cup of the sauce mixture in ungreased 13x9-inch (3-quart) glass baking dish. Top with 4 noodles. Spread 1 cup of the cheese mixture over noodles; spread with 1 cup of the sauce mixture. Sprinkle with 2/3 cup of the mozzarella cheese. Repeat with 4 noodles, the remaining cheese mixture, 1 cup of the sauce mixture and 2/3 cup of the mozzarella cheese. Top with remaining noodles and sauce mixture. Sprinkle with remaining mozzarella cheese and 1/4 cup Parmesan cheese.
    • Cover; bake 30 minutes. Uncover; bake about 15 minutes longer or until hot and bubbly. Let stand 15 minutes before cutting.

    18 de agosto de 2015

    A Weeknight Lemon Chicken Skillet Dinner RECIPE FOR YOU TODAY

    Weeknight Lemon Chicken Skillet Dinner


    12 ounces baby red potatoes, halved
    1 tablespoon olive oil, divided
    (6-ounce) skinless, boneless chicken breast halves, pounded to 3/4-inch thickness
    3/4 teaspoon kosher salt, divided
    1/2 teaspoon freshly ground black pepper, divided
    thyme sprigs
    4 ounces cremini mushrooms, quartered
    1 tablespoon chopped fresh thyme
    1/4 cup whole milk
    5 teaspoons all-purpose flour
    1 3/4 cups unsalted chicken stock (such as Swanson)
    very thin lemon slices
    (8-ounce) package trimmed haricots verts (French green beans)
    2 tablespoons chopped fresh flat-leaf parsley


    1. Preheat oven to 450°.
    2. Place potatoes in a medium saucepan; cover with water. Bring to a boil, and simmer 12 minutes or until tender. Drain.
    3. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pan. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken and thyme sprigs to pan; cook 5 minutes or until chicken is browned. Turn chicken over. Place pan in oven; bake at 450° for 10 minutes or until chicken is done. Remove chicken from pan.
    4. Return pan to medium-high heat. Add remaining 2 teaspoons oil. Add potatoes, cut sides down; mushrooms; and 1 tablespoon thyme; cook 3 minutes or until browned, stirring once. Combine milk and flour in a small bowl, stirring with a whisk. Add remaining salt, remaining pepper, flour mixture, stock, lemon, and beans to pan; simmer 1 minute or until slightly thickened. Add chicken; cover, reduce heat, and simmer 3 minutes or until beans are crisp-tender. Sprinkle with parsley.
    Robin Bashinsky

    17 de agosto de 2015

    A Breakfast Lasagna RECIPE FOR YOU TODAY

    Breakfast Lasagna

    Layers upon layers of pasta, egg, and a tasty breakfast sausage gravy.


    pound lasagna noodles
    cup mozzarella
    cup cheddar
    cup ricotta


    tablespoons butter
    tablespoons flour
    cups milk
    pound raw loose breakfast sausage
    (14 oz) can Muir Glen™ diced tomatoes


    • Make the sauce: Brown up the sausage and remove from the pan. In the same pan, cook the onions to lightly brown. Add in the butter and flour and stirr well, cooking for about 2 minutes. Whisk in the milk and bring to a simmer. Remove from heat and add the sausage back in. Strain the diced tomatoes and stir into the sauce.
    • Cook the noodles in a pot of boiling water until tender.
    • In a small bowl, crack and whisk two eggs. Prepare a frying pan to cook the eggs that is the same size as your round baking dishes.
    • In the baking dish, start with a thin layer of sauce, followed by the first layer of noodles, then some more sauce and all three cheeses. Cook the first egg round for only a few minutes without flipping until it has just barely set on top. Transfer the egg to the top of the noodles then repeat with another layer of everything.
    • Top with a final pasta layer and a little more cheese and sauce and bake at 400°F for about 15 minutes.
    • If you want to save this in the fridge or freezer, that's fine, but I would suggest boiling the pasta a little less and baking it for a bit longer before serving.
    • Recipe makes enough for two 8-inch baking rounds.

    16 de agosto de 2015

    A Salmon and Guacamole Tacos RECIPE FOR YOU TODAY

    Salmon and Guacamole Tacos
    1 cup RiceSelect Texmati Royal Blend (red, white, brown and wild rice)
    1 tablespoon plus 2 tsp olive oil
    3/4 teaspoon salt
    1/4 teaspoon pepper
    1 ripe avocado
    1 teaspoon lime juice
    1 clove garlic, grated
    1 tablespoon chopped cilantro, plus more for garnish (optional)
    1 pound salmon (four 4-oz fillets)
    1/2 teaspoon ground coriander
    1/2 teaspoon sweet paprika
    8 small corn tortillas
    1/2 cup Cilantro-Lime Yogurt (recipe at right)
    Lime wedges (optional)
    1. Heat oven to 400 degrees. In a small, lidded pot, combine 1 1/2 cups water, rice and 1 tbsp of the oil. Bring to a boil, then reduce heat to low and cook, covered, 15 minutes. Remove from heat and let stand 5 minutes. Fluff with a fork and stir in 1/4 tsp of the salt and 1/8 tsp of the pepper. Cover and set aside.
    2. Meanwhile, make guacamole. Mash avocado in a bowl. Stir in lime juice, garlic, cilantro and 1/4 tsp of the salt. Set aside.
    3. Pat salmon dry. Place on a foil-lined baking sheet and rub with remaining 2 tsp olive oil. In a small bowl, combine coriander, paprika, remaining 1/4 tsp salt and remaining 1/8 tsp pepper. Rub onto salmon. Bake at 400 degrees for 15 minutes or until fish flakes easily with a fork.
    4. Wrap tortillas in foil; place in oven for a few minutes until warmed through. To assemble, flake salmon into large pieces, leaving skin on foil, and place on warm tortillas with guacamole, Cilantro-Lime Yogurt and, if desired, cilantro and lime wedges. Serve rice on side.
    5. Cilantro-Lime Yogurt: Combine 1 container (6 oz) Chobani 0% plain Greek yogurt with 1 tsp lime juice, 1 tsp lime zest, 1 tbsp chopped cilantro and 1/8 tsp salt.
    - Health Booster Salmon Fatty cold-water fish -- especially wild caught -- are loaded with heart-healthy omega-3s. Aim for at least two servings per week.
    Makes: 4 servings
    Prep: 15 mins
    Cook: 15 mins
    Stand: 5 mins
    Bake: 15 mins at 400°F

    15 de agosto de 2015

    A Blackened Fish Tacos with Cabbage Mango Slaw RECIPE FOR YOU TODAY

    Blackened Fish Tacos with Cabbage Mango Slaw
    Servings: 4 • Serving Size: 2 tacos • Old Pts: 5 • Weight Watchers Points+: 7
    Calories: 278 • Fat: 5 g • Protein: 29 g • Carbs: 31 g • Fiber: 5 g • Sugar: 12 g

    Sodium: 543 mg • Cholesterol: 62 mg

    For the cabbage slaw:

    • 3 1/2 cups (1/2 small) red cabbage, shredded fine  
    • 1 mango, julienned
    • 2 tsp olive oil
    • 1/4 cup cilantro
    • 1/2 tsp kosher salt
    • 1 lime, juiced

    For the tacos:

    • 1 tsp smoked paprika
    • 1 tsp kosher salt
    • 1/2 tsp dry mustard
    • 1/4 tsp (1/2 tsp for spicier) ground cayenne pepper
    • 1/4 tsp ground cumin
    • 1/4 tsp ground oregano
    • 1/8 tsp black pepper
    • 1 lb skinless cod or halibut filet
    • 1/2 lime, juiced
    • cooking spray
    • 8 corn tortillas
    • lime wedges for serving
    • 1/2 lime, cut into wedges


    Combine all the slaw ingredients and refrigerate.

    Mix the dried spices and seasoning together in a small bowl, squeeze the lime on the fish then rub the seasoning onto fish.

    Heat a cast iron skillet on grill or stove on high heat till really hot. Spray with nonstick oil spray. Cook until opaque in the center and well browned on the outside, about 5 minutes on each side.

    Heat the corn tortillas on the grill until they slightly char, about 1 to 2 minutes. Cut the fish into 8 pieces (or you can flake it if it's easier).

    Divide the fish equally between 4 tortilla and top each with 1/2 cup slaw. Serve with lime wedges.