Simple is wonderful. Much thanks to Cathy Blanks for submitting this easy recipe that can be used in so many ways. Sauces always seem to elevate any everyday dish, and this one is no exception. Use it as a topping on a hamburger or turkey burger, on steak, grilled chicken, salmon, or even as a dressing for a salad. Cathy likes it on tuna cakes (Wild-Caught Salmon Patties would be great, too) or Applegate Farms Hotdogs, as well.
Worcestershire sauce has been a frequently requested condiment over the years; however, traditional brands contain sugar and molasses. After trying many recipes, I think we have found the answer! You can use Worcestershire sauce in many ways to add a depth of flavor to your recipes – like marinades, soups, burgers, roast beef, salad dressings, roasted vegetables or even scrambled eggs. A little bit goes a long way, so you don’t have to worry how it fits into the plan. Just enjoy!
The creamy poppyseed dressing will become a favorite on any salad, but works very well with the sweetness of the berries.
Just because you are trying to lose weight, doesn’t mean you shouldn’t enjoy delicious dressings or dips for your salads and vegetables. They add flavor and fun to your meals – and flavor means staying away from low-fat, low-calorie dressings with artificial sweeteners and unhealthy fats like canola and soybean oil. This recipe was sent to us from Karen, one of our clients. It is a bit different than the ranch dressing used in our Buffalo Cauliflower Bites, and really tastes great. Even her family enjoyed it!
One of our most requested recipes is for salad dressing. It is one of the hardest things to purchase off of the grocery store shelves, as they are so full of inflammatory fats like soybean, canola or cottonseed vegetable oils. Their heavy content of Omega-6 fatty acids sets us up for a lot of trouble, including weight gain. This recipe includes the ultimate fat-burner – MCT oil. If you don’t have any on hand, you can always use more olive oil. More options are given for different flavors, too. Primal Kitchen is a newer product on the shelves that is made with healthy avocado oil and is Genesis Health Solutions plan-approved, but there’s nothing like creamy homemade dressing with fresh herbs.
This DIY ranch seasoning mix from Wholesome Yum is much healthier than the traditional ranch dressing packets, which contain maltodextrin (sugar), MSG, and other artificial ingredients. You can use this mix to make dressing (below), sprinkle over veggies or to sprinkle over other dishes as a flavor enhancer. You can purchase heavy cream powder on Amazon. Anthony’s Heavy Cream Powder seems to be the purest available, as so many others (even organic) have milk solids and other ingredients in them. Always read the labels ingredients on everything!
Salad dressing is one of those items that can be troublesome when trying to eat a healthy, anti-inflammatory lifestyle… but it doesn’t have to be. Vinaigrette’s are so easy and add a lot of variety. With frozen berries year-round, you don’t have to just limit yourself to fresh summer berries with this sweet and savory recipe. While a vinaigrette made with frozen, thawed berries is best in a blender, you can also just mash fresh berries for a chunkier texture. Raspberry flavor is great in a salad, but think outside the box and serve it over roasted or grilled vegetables (asparagus, green beans, butternut squash, etc.), grilled salmon or chicken. Brighten up a bowl of fresh-diced summer vegetables, as well.
Roasting garlic is something everyone should do and something you will want to make often after you try it. Probably our easiest recipe of all time, but one that packs a lot of flavor… the sharp garlic becomes very mellow and sweet when roasted and spreads like a jam. You can add it to soups, stews, gravy, casseroles, mayonnaise, cooked vegetables, mixed into butter, mixed into hamburger meat before grilling, on top of steak or chicken, in salad dressing, guacamole, rubbed on cauliflower pizza crust in your manual or even mixed into salsa. The possibilities are endless.
This sauce is so easy to make and goes well with any vegetable or meat recipe.
We often get requests for this Thanksgiving favorite every year. It is a traditional favorite that, with it’s tart and somewhat bitter tang, really helps to cut through the richness of all the other dishes. This recipe is a healthy, fresh alternative to the canned, overly-sweetened cranberry sauces. It will be one of the easiest sides you make for Thanksgiving, yet will yield a lot of flavor and beautiful color on your table.
Finally! We have been working to provide a teriyaki sauce for a while. I’ve just never been that pleased with the results. This sauce is so easy, provides great flavor and more options for your meals. If you haven’t yet found the Dorot Gardens ginger, it is so handy. I purchase it at our Forest Kroger in the freezer section. I have seen it in both the frozen vegetable and frozen fruit areas. Very nice to have on hand. This sauce is easily doubled if you need more for dipping or other recipes.
The freshness and flavor of Greek foods are incredibly inviting, and Tzatziki sauce is no exception. Submitted by Mary Clugston, this recipe is a delicious way to add a tangy flavor of Greece to any meal – without the dairy. Typically made with yogurt, this recipe uses coconut cream for a GHS plan-approved dip for meat or vegetables, or as a salad dressing. Tzatziki lasts about 3 days in the frig before the cucumbers start to break down and become watery. Simply cut the recipe in half if it’s more than needed.
Yum Yum sauce is a Japanese steak house mayonnaise that is creamy, slightly sweet, yet tangy. It makes a great dipping sauce for chicken, beef, fish or veggies. It is an incredibly simple and quick recipe that will really elevate an ordinary meal.
Nothing screams Christmas and the holiday season like egg nog! This recipe is an extremely rich, velvety and smooth custard-based drink. Whether you drink it cold or warm, this treat is sure to be a favorite year after year. Since there is no sugar, you can enjoy this drink without the fear of falling back into the sweets craving cycle again. This recipe does not fit into the weight loss checklist. It is to be considered a special occasion treat for those on the plan or in maintenance. It is truly luscious!
HOT CHOCOLATE
Hot cocoa is such a treat and definitely satisfying enough to keep you from turning to other unhealthy, high-glycemic snacks in the evening. As with any treat, you do need to assess how often you drink it. While some may be able to have a cup of cocoa in the evenings and still lose weight, others may find that it is more fuel for their body to burn, so that their body doesn’t have to turn to fat for more fuel.
This recipe, although light and Springy, is very flavorful and satisfying. We have adapted this recipe from paleoleap.com to meet your Genesis Health Solutions program requirements. While this recipe serves four, it can be easily cut in half for two servings. Keep in mind, however, not to exceed your protein needs, as the size of the fish fillets can vary. You can actually eat 4 oz. of the cod, as it isn’t as dense of a protein source, and 4 oz. will provide the amount of protein needed for your meal. I often buy my cod fish at Sam’s Club. It doesn’t contain any STPP and is wild-caught. It also comes with several fillets in a bag and a lower price per serving.
This recipe was created after several requests for a healthy fried fish. It really is quite delicious. We used the individually frozen, thawed cod fillets from Sam’s Club for this recipe (one fillet is a perfect size), and they held together very nicely. The crunch was perfect. Be sure to mix plenty of your favorite seasonings into the almond flour for the most flavor. You can easily double this recipe for the family, too. You will want to make it often… it’s that good!
Wild-caught salmon is not only a healthy dinner alternative containing anti-inflammatory omega-3’s, it also makes for a quick meal. Even the leftovers are great cold in a salad the next day. Dijon mustard and salmon complement each other very well in this dish. The topping also keeps the salmon very moist and light.
It’s grilling season! This salmon recipe uses seasonings like cumin, paprika and chili powder to usher in flavors of the southwest and add more variety to your plan. The same old food gets boring and leads to a sense of feeling deprived. This recipe is adapted from paleoleap.com and will leave you feeling very nourished and satisfied. For smaller families or less servings, you can always substitute individual fillets instead of a large one or cut the recipe in half. To enhance the flavor or make-ahead convenience, marinate the salmon in the spice rub for up to 12 hours before grilling. Of course, you can always bake or broil your fillets, as well
Once again, new flavors are key in adding variety to your menu. Jerk seasoning adds so much depth of flavor to fish or chicken. There are many different recipes that vary the flavors from spicy, sweet, smoky, and earthy. Store bought jerk sauces can often contain ingredients that are unhealthy or unfriendly for weight loss. Try varying the spices in the recipe to add more of what you prefer and reduce or eliminate those you don’t enjoy. Grilling, broiling or baking is great for this recipe, but you can also roast a whole fish, as well.
Wild-caught salmon is an incredibly nutritious fish with an impressive list of health benefits. It is free from artificial coloring, growth hormones, pharmaceuticals and other unnatural chemicals – unlike Atlantic salmon (which is farm-raised). It is high in Omega-3 anti-inflammatory fat and abundant in nutrients and vitamins. Farm-raised salmon are kept in pens, fed grain and unable to swim, producing fish high in unhealthy fat. They are also fed antibiotics to reduce disease and are dyed to look like wild-caught fish. This maple glazed recipe lends a sweet maple flavor that holds up great to the stronger flavor of natural salmon. It’s very easy. Use any leftovers cold in a salad for lunch the next day. This recipe can be cut in half or used as is to make several meals for yourself or for the family.
Tuna is a very mild-flavored fish, making it ideal for taking on the flavors of a marinade. While you can always just brush it with oil and season it, marinating does tend to transform your dish and provide more variety. This recipe uses lemon, but you could use lime, as w ell. High-quality tuna is usually served rare at a restaurant, with a good sear on either side. Overcooking tends to dry it out, so if you don’t want it rare, just be sure to watch it closely. As a side note – this marinade also works w ell on most types of fish.
Quick and delicious! It doesn’t get any easier or tastier than this dish. Cod has a mild flavor and firm texture that is perfect for this dish, but you can substitute any wild-caught fish you prefer. Sam’s Club offers a frozen wild-caught cod at a great price. Each piece of fish is individually packaged, too, making it easy to always have a quick dinner option available. As always, make sure to use wild-caught fish, not farm-raised, to avoid antibiotic and pesticide residues. This recipe offers ghee, a clarified butter, meaning it does not contain milk proteins, thereby having a higher smoke point. You can find it at most health food stores and some grocery stores.
PAN SEARED SALMON WITH DILL BUTTER AND ROASTED ASPARAGUS
Fresh peaches are a summertime favorite, and they are even more delicious baked into a cobbler. This tasty recipe allows you to bake the peaches on their own in a rich cinnamon syrup, or by adding an almond flour crumble on top for an extra layer of yumminess. Both options are delicious. You can easily double or triple this recipe to make a dish to share, as well. The almond flour topping adds 3 grams of protein and additional fat, which will not be a big concern. Protein and fat help with the spiking of blood sugar from the natural fruit sugars.
Want a refreshing way to beat the summer heat? Turn your fruit in to a frozen treat! This recipe really is easy and fun. Try experimenting with other fruits, as well, for variety. The picture is 1/3 cup of puree each, so two are good as the puree is thicker. Fill your mold with water to measure before filling with the puree.
Looking for new ways to enjoy our everyday foods gives a great boost to our food satisfaction. This light recipe is easy, tasty and provides a good balance of savory and sweet. It’s a great option for a picnic or as a beautiful side dish to impress your guests. This recipe can last up to 3 days, if your cantaloupe and veggies are firm but ripe, however, it is best eaten the same or next day. You can also cut the recipe in half for a smaller portion.
After trying many recipes to dry cranberries and tossing all of them, I finally found one that worked on the All Day I Dream About Food website. Store-bought dried cranberries are full of sugar per serving and will throw you right out of weight loss mode. This recipe utilizes Swerve and allulose (very important!) to balance out the “cooling” flavor of erythritol and keep them from being gritty. The oil is important to keep the cranberries chewy and not crunchy. Although low-glycemic, recipes that use sugar alcohols like Swerve are fine on occasion, but not to used daily.
This recipe is so refreshing and absolutely delicious. There is no churning involved, so a blender or food processor will work just fine. The result is an intense berry flavor that will easily become a favorite treat. It’s a great way to add variety to your fruit serving while enjoying dessert. Don’t leave out the MCT oil! It is the key to making it softer and less icy. If you’re out of MCT oil, you can substitute with avocado oil – but not coconut oil, as it will solidify.
Apple season is right around the corner, which makes it a perfect time for making applesauce. It is very easy to make and only requires a few basic ingredients. We use a no-peel recipe that doesn’t strip the fruit of all its fiber, which will better control blood sugar/insulin spikes. Leave the applesauce chunky for more texture; or, if you don’t care for the peel, you can always blend it until smooth. Create variety by adding cinnamon, cloves, nutmeg or ginger for an autumn flavor, or leave it simple and basic without spices. A splash of lemon juice really helps to help brighten the flavor of the cooked apples, as well. You can also enjoy your applesauce in its natural state as unsweetened, or add Swerve or stevia for a sweeter flavor. Once you try it, you’ll never want store-bought applesauce again!
Grilled peaches are a great way to add variety and enjoyment to your fruit choices. Topping them with the coconut cream makes them even more satisfying. Simply refrigerate a can of full fat coconut milk and the cream will separate, rise to the top and harden. Most coconut milks contain some sort of “gum” to help thicken them. This ingredient is fine on your plan, but it does make whipping the cream difficult. If you can find a gum-free brand (Trader Joe’s does carry some), then you can obtain a nice whipped cream to use for berries, etc. Because of the heat from the grilled peach, the cream will melt here anyway and just adds to its flavor, so it will be great regardless. Enjoy!
This recipe is absolutely delicious! You can enjoy it year-round by using frozen peaches, too. A compote is basically fruit stewed in syrup with a variety of spices, flavors and vanilla. In this recipe the syrup it creates on its own is amazing.
This recipe is a perfect, refreshingly-chilled dish for summer. Made with fresh peaches and garden vegetables, the naturally sweet taste is nicely countered with balsamic vinegar and a tropical lime flavor. Depending on your tastes, you may want to wait and taste the soup before adding liquid stevia. You can add more at any time, if needed.
It’s always nice when you can take advantage of the fresh seasonal ingredients at farmer’s markets or your local grocer. This recipe is a perfect example of utilizing seasonal summer produce, while adding a delicious burst of flavor to your menu. Incorporating your fruit into your recipes also lends to more variety and makes your dishes special. It is a perfect complement to serve over grilled chicken or fish or even with raw cucumber slices. It’s also great spooned over a cup of chopped lettuce topped with 3 oz. of taco meat and topped with MCT, avocado or olive oil.
Instead of traditional apple pie, you can enjoy the all delicious flavors of this favorite dessert, without the added sugars and high-glycemic carbs. Adapted from Allrecipes.com, this recipe is very simple and won’t leave you feeling deprived.
Nothing is more reminiscent of Fall than the taste of apples and cinnamon. This recipe provides a nice nutty crunch along with a delicious, rich syrup. It’s a great replacement for apple crisp recipes that are full of high-glycemic sugars and flour. Just because you are learning to eat “clean,” doesn’t mean you have to give up everything… you just need to transform your ingredients and your thinking, and you won’t miss out on all your wonderful Fall favorites!
Sweet potatoes are a must at Thanksgiving, but they aren’t your best option when trying to lose weight. This recipe purees roasted butternut squash and roasted cauliflower together with amazing results. If you don’t tell anyone before they taste it, they will never know it’s not sweet potatoes! This recipe is inspired from Wholesome Yum and is a perfect side dish for enjoying your holidays without a lot of added sugar or high-glycemic regrets. It truly is delicious!
This recipe is a cold summertime soup that is very refreshing. It’s also a great way to create variety with common salad ingredients that are so plentiful throughout the season. The addition of watermelon creates a subtle sweetness and texture that will be a sure hit at summer barbecues. There are variations that will change the flavor slightly, as well, so you can enjoy even more variety. *Once in maintenance, enjoy your gazpacho with a sprinkle of feta cheese. You may want to double this recipe to have an easy vegetable on hand for lunch throughout the week.
This vinaigrette is a quick and simple recipe that adds a very flavorful twist to any salad. The flavor seems to intensify after it sits a few hours. You could even use this dressing as a sauce on salmon or chicken to elevate an everyday dish.
This recipe is a fun way to think outside the box with your food while enjoying a favorite summer fruit. These popsicles are super easy to make. Not only is this a recipe great for weight loss, but it feels like a treat and is good for the entire family. Kids will love the fruity flavor and will never know they are eating “healthy” unless you tell them! Depending on the sweetness of your watermelon or strawberries, you may want to add a few stevia drops to your liking. The tartness of the lime is very delicious, though.
