Recipes
Recipe of the week

Below you'll find the four latest recipes. These recipes are healthy and fulfilling meals.

'Easy Peas-y' Guac

Prep Time: 20 minutes
Serves: 8-10 people
Yield: Approximately 3 cups

Ingredients:

1/2 cup fresh green peas (shelled)
3 avocados, pitted and peeled
1 tomato, chopped
1/2 diced red onion
2 serrano or jalapeño peppers, chopped
2 cloves garlic, peeled and chopped
1/4 cup cilantro, finely chopped
Juice of 2 limes
1/2 teaspoon cayenne pepper
1/4 teaspoon freshly ground black pepper
1/4 teaspoon sea salt

Directions:

1. In a blender or food processor, purée peas.
2. Combine the peas, lime juice, spices and avocado in the blender or food processor and blend until smooth.
3. Add red onion, serrano peppers, tomato and cilantro and blend together.
4. Remove from the mixer and put in a bowl to chill in the fridge. Serve cold, and enjoy with baby carrots, celery and broccoli. And OK, maybe some (organic) corn chips. (Choose organic chips if you want to avoid GMO corn – 88 percent of the corn grown in the U.S. is GMO.

5. Enjoy!

Creamy Cauliflower Dip

Serves: 4

Prep time: 10 minutes

Cook time: None

Ingredients:

  • 1 head cauliflower, steamed

  • 2 tbsp tahini

  • 2 tbsp olive oil

  • 1 clove garlic

  • juice from 1 lemon

  • dash of sea salt and black pepper

  • pinch of cumin, paprika, garlic powder, turmeric, and onion powder

Instructions:

  1. Throw all of the ingredients into a food processor and blend until smooth.

  2. Taste and add more seasoning as you see fit.

  3. Serve with sliced veggies, olives and homemade almond flour crackers or even as a dip for finger foods

Creamy Cauliflower Dip

  • Makes: 4 servings
  • Prep: 15 mins
  • Cook Time: 15 mins

Ingredients:

  • 12 oz Ground Turkey
  • 3 cups Fresh Baby Spinach
  • 1/3 cup Rolled Oats (optional)
  • 1 garlic clove, minced
  • 1 egg, beaten
  • 2 tsp 100% Lemon Juice
  • 3/4 tsp ground black pepper
  • 1/2 tsp sea salt
  • 1 pinch Nutmeg (Ground)
Directions:
  1. In a medium bowl, combine all of the ingredients.
  2. Spritz a large nonstick skillet with cooking spray and place over medium heat. Form mixture into 4 (5-inch wide) patties and cook in the skillet until well done and browned, about 7 to 8 minutes per side.
  3. Serve as desired.
:-)

Herbed Wild Mushroom Oatmeal

  • Makes: 4 servings (6 cups)
  • Prep: 10 mins
  • Cook Time: 15 mins

Ingredients:

  • 2 tsp extra-virgin olive oil
  • 3 stalk scallion(s), thinly sliced
  • 12 oz sliced mushrooms
  • 2 tsp 100% Lemon Juice
  • 3/4 tsp ground black pepper
  • 4 cups water
  • 1 tsp fresh rosemary, chopped
  • 1 tsp sea salt
  • 2 cups Old-fashioned Dry Oats
  • 4 eggs

Directions:

  1. Heat the oil in a large saucepan over medium-high. Add the mushrooms, white part of the scallions, lemon juice, and pepper and saute; until the mushrooms are just cooked through, about 5 minutes.
  2. While the mushrooms are cooking, fry the eggs in a nonstick skillet using cooking spray.
  3. Add the water, rosemary, and salt and bring to a boil over high. Stir in the oats and green part of the scallions and reduce heat to medium. Cook, while stirring occasionally, until the oats are fully cooked, about 6 minutes.
  4. Sprinkle each serving with the cheese or top with an egg and serve. If desired, garnish with additional scallion.

Lean and Green Recipes

The Lean and Green recipes go along with the various Take Shape For Life program and are also a great alternative to your daily meals to help maintain a healthy diet. All these recipes are low in fat and are a good source of protein.

Oven Baked Fajitas

Ingredients:
8 oz boneless, skinless chicken breasts, cut into strips
2 Tbsp Vegetable Oil (I use Extra Virgin Olive Oil)
2 tsp chili powder
1 1/2 tsp cumin
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp dried oregano
1/4 tsp seasoned salt
1/2 cup of diced tomatoes with green chilies
1/3 red onion, sliced thin
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips

Directions:
Preheat the oven to 400 degrees. Place chicken strips in a greased 13×9 baking dish.
In a small bowl combine the oil, chili powder, cumin, garlic powder, dried oregano, and salt.
Drizzle the spice mixture over the chicken and stir to coat.
Next add the tomatoes, onions and peppers to the dish and stir to combine.

Bake uncovered for 20-25 minutes or until chicken is cooked through and the vegetables are tender.

Stuffed Red Pepper

Ingredients:
4 oz Cheese, Ricotta, Part-Skim
1 cup Morningstar Sausage Style Recipe Crumbles
1 cup Cooked Peppers, Red, fresh
1/4 cup Cooked Squash, Summer, fresh
1/4 cup Cooked Zucchini, fresh
1 tbsp Sugar free catsup
1 tbsp Paremesan Cheese
1/4 tsp Garlic Powder
1/4 tsp Onion Powder

Preparation:
Preheat oven to 350. Barely spray 1-2 short squirts of Pam into bottom of baking dish to prevent pepper from sticking to pan. Set aside.

Dice or julienne the veggies. In a plain, non-stick skillet, lightly heat and soften the MSF crumbles and julienned zucchini and squash. (Oil or sprays are NOT necessary for this step.)

Cut Red Pepper in half lengthwise, including stem. Remove and discard seeds and ribs. Combine all ingredients; except Parmesan; mix well, and stuff into peppers.

Cover baking dish with foil and bake for 25-35 minutes. Remove foil, add Parmesan sprinkles to top, and bake an additional 10-15 minutes. Enjoy!

*Per serving this recipe provides 1 Lean, 3 Green, and 3 Condiments.

Fish Tacos

(serves 4)

Spice Mix (1-1/2 condiments): 1/2 tsp each chili powder, cumin, and mexican oregano leaves crushed (regular oregano is fine)

4-5 tilapia fillets, thawed (about 4 lean — weigh after cooking)

12 lettuce leaf cups (2 green — 3 leaves per serving)

2 cups shredded cabbage (4 green — 1/2 cup per serving)

1 cup chopped fresh cilantro (1 condiment — 1/4 cup per serving)

8 lime wedges (1 condiment — 2 per serving)

Tartar Sauce: 1/2 cup light mayo (8 healthy fat), 1 tsp lemon juice (1

condiment), 1 Tbsp diced dill pickle (part of a snack) ; 2 T per

serving

Sprinkle spice mix over the tilapia and bake for 25

minutes at 400 degrees. While it is cooking, mix up tartar sauce. When

the fish is cooked, shred the meat with a fork and weigh out your

portion (7 oz for a full meal or 3.5 oz for a half). Assemble the tacos

by putting 3 lettuce leaves on a plate for each serving and dividing

ingredients between the 3 tacos; Put a scant tablespoon of tartar sauce

(2 T for all three tacos in a serving) down the center, top with 1/3 of

the fish, 1/3 of the cilantro, squeeze of lime (1/2 wedge about for

each taco, and top with 1/2 C of cabbage divided between your 3 tacos.

Wrap them up and enjoy.

Again, this is 4 servings If you have this as a full meal, you

Asparagus and Chicken Fricassee

(serves 4)

2 Tbsp olive oil
1 lb think-sliced boneless, skinless chicken breast, cut into 1 1/2%u201D pieces
1 small onion, chopped
8 oz sliced mushrooms
2 cloves garlic, minced
1/2 cup chicken broth
1 bunch asparagus, cut into 1 1/2%u201D pieces

Heat oil in large nonstick skillet over medium-high heat. Cook chicken in batches, turning until golden brown and cooked through, 4 minutes. Transfer to plate. Season to taste with salt and pepper. Add onion and until golden brown 3 minutes. Stir in mushrooms and cook until golden, 6 minutes. Add garlic and cook 1 minute. Pour in chicken broth and simmer until reduced by half, about 2 minutes. Stir in Asparagus and cook until tender, 6 minutes. Return chicken to skillet and heat through. Serve immediately.

Find Colorado Healthy Body

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6590 S. Vine St. #112
Centennial, CO 80121
(720) 249-2720

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Try A Medifast Recipe:

Fudge!

Makes: 1 serving
Prep: 5 mins
Counts for: 1 Medifast Meal, 3 condiments

Ingredients:
1 packet Medifast Chocolate Pudding
1 packet Medifast Sugar-Free Syrup
5 sprays non-stick cooking spray
1 teaspoon sugar-free chocolate syrup (optional)

Directions:
Mix contents of pudding in a small bowl with syrup to make a stiff dough.
Cover a plate with aluminum foil, and spray with cooking spray.
Scoop batter by the teaspoon, and place on plate.
Freeze for 1 hour.
Add chocolate syrup, if desired.

:-)

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