September 18, 2024 - Genesis Health Solutions

GRILLED CHICKEN OR BEEF TERIYAKI

It’s grilling season! Looking for something new? Try this tasty way to grill your dinner. Grill your veggies at the same time and clean-up will be a breeze!

MIRIAM’S “BETTER THAN DUNKIN DONUTS” EGG BITES

Looking for a tasty new way to enjoy your eggs? Miriam loves these fun little egg bites, because they are packed with flavor. This recipe calls for a 12-mini bagel/donut silicone mold (available on Amazon), but you could also use a 6 bagel/donut mold if you have it.

PECAN TOFFEE BARS

These low-carb treats are a favorite with the Genesis Health Solutions team! They have a shortbread crust texture with a crunchy pecan toffee topping. The toasted pecans with the sweet maple flavor are amazing. This recipe is adapted from alldayidreamaboutfood. They will make a wonderful low-carb addition to your holiday dessert table. You can change the extract flavoring to suit your tastes, too. Vanilla extract is more traditional and very good, while the maple extract creates a richer flavor. These are a perfect maintenance recipe, as well. Of course, they don’t plug into your GHS daily checklist, because…. well, it’s a holiday!

PEPPERCORN ROASTED BEEF TENDERLOIN

Beef tenderloin is an incredibly flavorful, melt-in-your-mouth dish that is easily the star of any Christmas dinner menu. It is beyond simple to prepare, using only a few ingredients and minimal roasting time. Beef tenderloin is one of those dishes that gives the impression of hours of kitchen time, when very little effort is required. It is usually best prepared medium-rare (try it, you won’t be disappointed), but will still remain tender with longer roasting.

PULL APART CLOVER ROLLS

Plan: (Maintenance) Serving information: Makes 6 rolls. Description INGREDIENTS INSTRUCTIONS

PUMPKIN BARS (with cream cheese frosting)

Nothing says Fall more than pumpkin, and these pumpkin bars will not disappoint! They are incredibly moist with a cream cheese frosting that is absolutely delicious. You can also double the recipe for the bars and frosting and place in a 9×13 pan. While cream cheese isn’t on the Genesis Health Solutions weight loss plan, this is a maintenance recipe. However, enjoying a special low-carb dessert with your holiday dinner is just fine, as long as you don’t turn your holi-day into an entire week! You’re going to love these!

PUMPKIN CHEESECAKE MOUSSE

This recipe is best left for maintenance and/or special occasions.

PUMPKIN DEVILED EGGS

Here is another spin on eggs that you probably never thought of.

PUMPKIN SPICE MUG CAKE

This recipe was provided to us by Debbie Snead. It is absolutely delicious! It is a simple twist on the Churro Mug Cake so many of you love. Normally meant for maintenance, this recipe can either be used as a dessert on special occasions or as a breakfast muffin. Our rule is – if you are on plan and are going to be tempted to eat a dessert that is unhealthy and full of sugar, you are far better off to make this choice. You can also, on occasion, enjoy this muffin for breakfast.

QUICK LOW-CARB CHOCOLATE FUDGE

One of the most requested items our clients ask for are chocolate recipes. Most recipes are high in sugar and unhealthy fats, raise insulin levels and pack on weight. This healthy version of chocolate fudge is adapted from elanaspantry.com. We have also broken down the fat for you, so that you can add a treat, without going off of your food plan. Enjoy!

RICH TURKEY GRAVY

ROASTED ACORN SQUASH WITH TURKEY SAUSAGE AND KALE

Roasted winter squashes are a favorite of most of our clients, and Fall is the perfect time to enjoy them. They are hearty and delicious, as well as versatile. You can simply roast the acorn squash alone or add the turkey sausage and kale for added flavor. You can also sprinkle it with parmesan cheese on the maintenance plan.

ROASTED CHICKEN CAESAR

These baked chicken thighs are crispy on the outside and very juicy and tender on the inside. Marinating the chicken creates greater flavor and a beautiful color, as well. Chicken with the bone-in is always more flavorful and moister than boneless chicken. The cooking times will vary, also, so be sure to read the instructions fully first. Leftovers can be eaten warm or cold.

CAESER DRESSING

If you’re looking for an authentic Caesar dressing, this is your recipe. Inspired by Wholesome Yum, it is full of flavor and will easily become a family favorite. Don’t be intimidated by the anchovy paste if you’ve never used it. It is the foundation of any good Caesar dressing, and you won’t even know anchovies are there. The best I’ve found is Crown Prince at Kroger or on Amazon. Reese anchovy paste at Walmart is also fine. Keep in mind, not all brand stores carry the same products. Worcestershire gives the best flavor, but coconut aminos work great, too. This recipe makes a fair amount, so you can cut the recipe in half.

ROASTED CHICKEN SAUSAGE AND CAULIFLOWER

Dinner doesn’t get any easier or more flavorful than roasting it on a sheet pan. Just place your proteins and vegetables all on one pan and roast it together, allowing the juices and flavors to combine. You can easily change your vegetables and proteins to offer a lot of variety, as well. Add different herbs or spices to provide extra flavor, thereby, creating a different dish each time.

ROASTED CITRUS AND HERB CHICKEN

ROASTED CORNISH GAME HENS

If you’re looking to add a touch of elegance to your dinner table, Cornish game hens are your answer. They are tender and juicy, and very easy to make. The simple ingredients will bring a gourmet touch to your dish that will be impressive for all your guests. Whether you are cooking for two or ten, Cornish game hens will elevate your meal to something very special.

ROASTED RED PEPPER SALSA

A key to maintaining a healthy eating lifestyle is incorporating a variety of foods and flavors into your meal planning. There are a hundred ways to prepare an everyday piece of chicken that can transform what would normally be a boring meal into something special and flavorful. Red Pepper Salsa is an incredible flavor booster that can be used on chicken, fish, beef or even vegetables. You can buy roasted peppers already roasted in a jar (without sugar) or roast them at home. They are so easy to make. Balsamic vinegar adds great flavor to this recipe. Purchase one without added sugars (and never “sugar free,” meaning artificial sweeteners). Most will have a natural fruit sugar as part of the ingredients, which is fine in the small quantity used.

ROASTED THANKSGIVING TURKEY AND GRAVY

Without a doubt, our favorite food holiday of the year! Turkey is a great protein for use on the Genesis Health Solutions Weight Loss Program. As the centerpiece of your table, a pastured bird raised on nature and organic feed is amazing. Factory-raised turkey raised in unhealthy living conditions, eating corn-based diets laced with antibiotics and injected with solutions like vegetable oils and enhancers are not healthy.

ROASTED TOMATO MARINARA WITH GARLIC AND BASIL

This is such an easy recipe and a great way to use up garden tomatoes. You can forego the peeling of the tomatoes and straining of the seeds and blend the marinara to be chunky or smooth. The slow-roasted taste is richer and lends a much fresher taste than canned varieties.

ROASTED VEGETABLE AND CHICKEN DINNER

RUSTIC APPLE TART

Who doesn’t love apple pie? This recipe from ibreatheimhungry is so easy and so good. When you’re craving dessert, don’t reach for the high-carb, sugary choices that knock you off your plan and set you back for days. The nutty roasted flavor of the press-in crust with a thin layer of tart apples will more than satisfy any cravings you have, without ignoring your healthy lifestyle. A springform pan will prevent the crust from overbrowning better than a pie plate, plus it makes the pie easier to serve. If you don’t have one, though, it’s still great. It’s delicious cold, too!

SALMON & ASPARAGUS FOIL PACK WITH GARLIC LEMON BUTTER SAUCE

When you are looking for something quick and easy that tastes delicious, this recipe won’t disappoint. Baking everything together in a foil pack not only cuts down prep time in the kitchen, it also makes for easy clean-up! The bright lemon is great with the butter and garlic, and a little hot sauce makes it even better. It’s definitely a winner!

SAUSAGE AND SAUERKRAUT

One-pot meals are perfect for making several servings with minimal effort and little clean-up, and sausage and sauerkraut fall nicely into that category. You can create variety with this hearty recipe by changing the type of sausage used and by adding Swerve Brown for a sweeter version, or by enjoying the natural tartness of the sauerkraut alone.

SIMPLE LOW-CARB SANDWICH BREAD

This recipe is a great alternative to regular highly processed bread in the stores.

SIMPLY SUCCULENT GRILLED CHICKEN

There are hundreds of ways to make chicken, which is a great thing if you want to keep from eating the same thing again and again. It’s even better if the dish is quick and easy. This recipe was submitted by Paul Zentmeyer, who found it attached to a jar of Dijon Mustard. The original recipe called for the chicken to be grilled, however, he cooked it in a griddle and said the end result was fantastic! Just look for a Dijon mustard without preservatives or sugar and GHS plan-approved mayonnaise.

SKILLET CHICKEN THIGHS WITH CREAMY TOMATO SPINACH SAUCE

This recipe is so delicious. It takes very little time to make – yet is very satisfying with an easy-to-make creamy tomato and spinach sauce. We exchange the heavy cream usually found in this dish, for coconut cream. You can use marinara sauce in place of the tomato sauce for another depth of flavor. Muir Glen makes a product without sugar or artificial sweeteners in the healthy food department at Kroger. Serve with a side of cauliflower rice, roasted vegetables, or over spaghetti squash or zucchini noodles, and you have a very memorable meal.

SLOW-COOKER CHICKEN CACCIATORE

Chicken Cacciatore is a classic Italian dish and one of the best comfort dishes of all time. It has hundreds of different versions, all coming together to create a rustic braise of chicken, vegetables and tomatoes. This particular recipe is very quick and easy, allowing for easy assembly before work. Just throw everything into the slow cooker/crockpot and walk away. You can always add some kale to the dish for some leafy greens and a bit of variety, or serve with a side of zucchini noodles or spaghetti squash.

SLOW-COOKER MISSISSIPPI POT ROAST with Ranch Seasoning

Plan: (Standard) Serving information: Makes 12-16 servings. One serving is 3 oz cooked roast and covers your protein for one meal. Mississippi Pot Roast is a classic recipe and a must in every recipe collection. It is so easy and loaded with flavor. This recipe makes plenty of protein for multiple servings or for the […]

SLOW-COOKER BARBACOA

Barbacoa (Spanish for barbecue) is a popular Mexican dish used as a filling in many dishes, including tacos, burritos, in a bowl or on salads. You may be familiar with it as an option at Chipotle restaurant. It is typically beef, but other meats can be used, as well. Barbacoa has a smoky flavor with a smoldering, spicy kick of heat. The sauce can be served on the side; however, you can also spoon it over your meat or drench it in the slow-cooker. Chipotle peppers in Adobo Sauce at the store usually contain sugar or unhealthy oils, so we have provided you with a quick and easy recipe to make as a substitute. It’s great served over cauliflower rice with butter, chopped cilantro and a squeeze of lime.

CREAM CHEESE PANCAKES

Plan: (Maintenance Plan) Serving information: Makes 2 servings. Covers Protein. It doesn’t get any easier than this! These thin and light pancakes are great just by themselves with a pat of Kerry Gold butter or with a little Lakanto Maple Syrup. You can also wrap them around turkey bacon or sausage for a Pig in […]

SNOWBALL COOKIES

Plan: (Maintenance) Serving information: Makes 12 cookies. INGREDIENTS For Rolling Cookies: 1/2 cup Swerve Confectioners INSTRUCTIONS

SPICE CAKE WITH CREAM CHEESE FROSTING

SPICY GRILLED OR AIR-FRIED CHICKEN TENDERS

These chicken fingers are loaded with a burst of flavor. It is so quick and easy, too. A squeeze of lime makes this recipe, adding a nice freshness and bright note to cut through the heavy spices. An approved ranch or honey mustard dressing would also go nicely as a dip. This recipe is also easily doubled for leftovers or as a family meal.

SPICY SALMON & CUCUMBER BITES

SPINACH-ARTICHOKE CHICKEN BURGERS

This recipe is a delicious alternative to traditional beef burgers. Chicken burgers can dry out easily, but these flavorful burgers stay nice and juicy when combined with the sauteed vegetables . You can enjoy them in a lettuce leaf with red onion and tomato or by themselves – both with either a little Dijon mustard or the Genesis Honey Mustard Dressing recipe

“HONEY” MUSTARD DRESSING

This popular dressing/sauce is frequently requested by our clients. It just goes so well with so many things… salads, sausages, burgers, chicken, etc.

STEAK SAUCE

There have been several requests for steak sauce lately. We have tried several recipes over the years, but they just haven’t been that great. Traditional sauces are either high in carbohydrates or contain ingredients that are not Genesis friendly, such as A1, which contains corn syrup, raisin paste and preservatives. While A1 is more tomato-based, this recipe is vinegar-based. It gives a great zing of flavor to any meat. The Worcestershire Sauce in this recipe has a very small amount of sugar, but is quite small when included in the recipe, so it won’t be a problem. You can always cut the recipe in half if you don’t use it often.

STEAK WITH HERBED OR MUSHROOM BUTTER

STUFFED EGGPLANT

We get a lot of requests for maintenance recipes, and this dish provides that option. Eggplant is one of our family favorites. It is easy to grill, sauté or bake and can add more options to your vegetable choices. You can easily halve this recipe, if you don’t need as much. To enjoy this dish while on plan, just leave off the cheese and limit the amount in your serving.

STUFFED PEPPERS

Stuffed Peppers are a classic favorite that are perfect for the fall and winter months ahead. They are an easy meal to prepare that provides great leftover meals during the week and can also be made ahead of time or frozen. Stuffed peppers are even better the next day. You can vary the ingredients to bring variety to your menu, too. Use ground beef, turkey or chicken or cauliflower rice instead of zucchini. You can omit the mushrooms if you’re not a fan and add more zucchini or cauliflower rice or mix both.

STUFFED SPAGHETTI SQUASH WITH TOMATOES AND GROUND BEEF

SWEDISH MEATBALLS

This recipe is a perfect, hearty, cold-weather dish that tastes amazing. The spices create a wonderful flavor to the meatballs, and the gravy is also very flavorful, rich and creamy. It would be delicious served over mashed cauliflower or with roasted winter squash on the side. You may want to double this recipe, as they are even better leftover for quick meals.

SWEET & SPICY SALMON

This simple recipe adds so much flavor, and is perfect for the stronger flavor of wild-caught salmon. It’s good on beef or chicken, as well. Wild-caught salmon (or any fish) is much healthier than farm-raised, as it contains plenty of heart-healthy, anti-inflammatory omega-3 fatty acids. How a fish eats determines the nutritional profile of that fish. Sam’s Club carries frozen, individually packaged portions of wild-caught salmon for less. Remember, though, if all you have is farm-raised, it’s still “Better” on the “Good, Better, Best” protocol.

SWEET TURMERIC CHICKEN

Traditionally made with honey, this dish substitutes Swerve (a natural low-glycemic sweetener) as a low-carb alternative to the sweet and savory flavor of this recipe. Turmeric is highly- prized for its anti-inflammatory properties and unique flavor. This recipe was submitted by one of our clients who enjoyed it, so we tried it and loved it, as well! You can grill, pan-fry, bake or low-broil this recipe. It pairs very well with roasted cauliflower or other roasted vegetables.

THAI CHICKEN SKEWERS

Asian-inspired food is a favorite, whether on a healthy eating plan or not. The flavors and seasonings add so much variety and enjoyment to our menus. Marinating the chicken makes the meat juicier and more flavorful – the longer, the better.

TUNA CAKES

Tuna cakes are easy, affordable and filling. They have a wonderful comfort food appeal without spending a lot of time in the kitchen. If you like salmon patties, tuna cakes will add a tasty option and more variety. There are no bread crumbs in this recipe, and the cakes hold together fine without them. Some of the herbs are optional, depending on your tastes.

TUNA CUCUMBER BOATS

This recipe is a fun way to eat tuna salad, other than in a lettuce leaf. It’s very simple, yet packs a lot of flavor and crunch.

TURKEY CHILI STUFFED ACORN SQUASH

Acorn squash is so easy to make. Just cut it in half, take out the seeds and let the oven do the rest. If your half squash is too big for a one cup serving, then cut it into quarters and serve the turkey mixture over the top.

TURKEY CLUB OR BLT WRAP

We are often asked for recipes that are quick and easy on the run. Whether you are packing a lunch for work, traveling for work or even running after work and unable to make it home to cook, lettuce wraps are a great way to create a healthy meal with plenty of options.

Day: September 18, 2024