Nutrition Resources

Cooking Classes

Our chef conducts cooking demonstrations for small groups to show our clients how to incorporate proper nutrition into culinary art. Members are invited to join us every second Tuesday of the month at 6pm.

View Class Schedule

Grocery Shopping Tours

Healthy eating for a healthy weight starts with a plan. Have our dietitian meet you at the grocery store to teach you how to be a savvy, smart shopper. You will learn how to save time and money, while also ensuring you are purchasing quality foods for you and the family. Members can join grocery shopping tours on the following dates. Locations will be announced closer to the date of the tour.

January 16 – Power with Plant Proteins

February 20 – Carb Confusion

March 19 – Meat & Seafood

April 16 – Dairy & Dairy Alternatives

May 21 – Fruits & Vegetables

June 18 – Fresh from the Farm (Market Guide)

July 16 – Planning Meals

August 20 – Carb Confusion

September 17 – Power with Plant Proteins

October 15 – The Low Down on Fats

November 19 – Oil & Vinegar

December 17 – Holiday Menu

Weekly Lifestyle Classes

Weekly lifestyle change classes teach you the small changes that can make a big impact and are available to members. A variety of nutrition, meal planning, goal setting and motivational classes are offered each week. Classes are held at Nutrition Solutions on Mondays at 10:00 a.m., 3:00 p.m., and 6:00 p.m.

View Class Schedule

Healthy Holiday Snacks

Sparkling Water Mocktail


  • 2oz LaCroix Cúrate Pomme Bayá
  • 2oz Lime LaCroix Sparkling Water
  • splash of apple cider


  • Mix together and serve in a chilled glass rimmed with cinnamon sugar. For extra spice, add 2oz

Nutrition Facts Per Serving:

Calories: 20
Carbs: 0
Fats: 0
Sat. Fats: 0
Sodium: 0
Protein: 0

Spinach and Artichoke Dip


  • One 10-ounce box frozen, chopped spinach
  • 3/4 cup low-fat mayonnaise
  • 1/2 cup grated Parmesan cheese
  • One 14-ounce can artichoke hearts, rinsed and drained, finely chopped
  • 2 scallions (green onions), finely chopped
  • ½ teaspoon kosher salt or coarse sea salt (optional)


  • Preheat the oven to 350°F.
  • Microwave the frozen spinach according to package directions. Squeeze out a majority of the
    water with paper towels or cheesecloth. Set aside.
  • In a medium bowl, mix together the mayonnaise and cheese. Stir in the spinach, artichoke
    hearts, scallions and salt. Mix thoroughly.
  • Spoon the mixture into a small casserole dish and bake for 25 minutes, or until hot.

Nutrition Facts:

Per Serving ¼ Cup
Calories: 50
Carbs: 5
Fats: 2
Sat. Fats: .5
Sodium: 300
Protein: 3

Herb Roasted Vegetables


  • 4 medium carrots (3/4 pound), peeled and sliced 1/4 inch thick on the diagonal
  • 2 large parsnips (1 pound), peeled and sliced 1/4 inch thick on the diagonal
  • 1 medium head cauliflower (2 1/2 pounds), cut into 1-inch florets
  • 1 small butternut squash (2 pounds)—peeled, seeded and cut into 1-inch dice
  • 1 pound brussels sprouts, halved
  • 1/2 cup extra-virgin olive oil
  • 10 sage leaves
  • 5 thyme sprigs
  • Two 6-inch rosemary sprigs, cut into 2-inch lengths
  • Kosher salt and freshly ground pepper

Preheat the oven to 425°. In a large bowl, toss the vegetables with the olive oil, sage, thyme
and rosemary and season generously with salt and pepper. Spread the vegetables on 2 large
rimmed baking sheets and roast for about 55 minutes, tossing once halfway through, until the
vegetables are tender and golden. Scrape into a bowl and serve hot or at room temperature.

Make Ahead
The vegetables can be chopped and refrigerated overnight.

Nutrition Facts Per Serving:

Calories: 88
Carbs: 16
Fats: 1.75
Sat. Fats: .25
Sodium: 47.5
Protein: 1.75

Pumpkin Pie


  • 1 can (15oz) pumpkin puree
  • 1 (13.5oz) can full-fat coconut milk
  • 1/4 cup rolled oats
  • 2 tbsp ground flax
  • 1/3 cup coconut sugar or brown sugar
  • Pinch pure stevia, or 2 tbsp extra brown sugar
  • 2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1/2 tsp salt
  • 1 tbsp pure vanilla extract


Healthy Pumpkin Pie Recipe: Preheat oven to 400F. Blend all ingredients together until smooth,
then pour into a prepared pie crust (such as the recipe below) in a 10-inch round pan. Bake 27
minutes (it will still be underdone after this time, which is okay!), let it cool, then refrigerate at
least 5 hours uncovered for the pie to thicken and “set.”

Crust Recipe

  • 1/2 cups ww pastry flour or all-purpose flour (Almond flour may work but I have not tried it.
  • Many readers have said gf all-purpose flour will work.)
  • 1 tsp salt
  • 1/3 cup xylitol or sugar of choice1/2 cup canola or vegetable oil (80g)
  • 2-4 tbsp water (I used 3)


Preheat oven to 200F. In a large mixing bowl, combine all dry ingredients. Add oil and stir. Add
water as needed until it just sticks together but is not gummy. Press evenly into a 10-inch pie
pan. Put the crust in the oven and immediately increase the temperature to 350F. (The crust
will rise, so either use pie weights during baking or just press the pie crust back down
afterwards.) Bake 15 minutes. Let cool.

Recipe Library


Egg and garden vegetable breakfast burrito


  • 1 tsp Oil (or non-stick cooking spray)
  • 1 ea 8” breakfast burrito (110 calories or less, whole grain)
  • 2 ea egg whites or whole eggs
  • 1 tsp green pepper chopped
  • 2 tsp sweet onion chopped
  • 1 tbls Feta
  • 1 tbls spinach, fresh
  • 1tbls tomatoes


  1. Chop peppers and onions. Sauté in pan with oil till veggies are tender.
  2. Beat 2 egg whites together.
  3. Add egg whites to pepper and onions. Stir until egg is cooked.
  4. Add 1 tbs. of feta to eggs and peppers. Let cheese melt.
  5. Place 1 burrito in microwave for 10-12 seconds to warm and make soft. Or warm in the skillet
  6. Remove burrito from microwave and add eggs, peppers, onions, spinach and tomatoes on top.
  7. Roll burrito up.

Serving Size: 1 – 4oz or 2 – 2oz servings

Nutrition Facts:
Serving size: 1-4 oz portion
Calories: 270

  • Total Fat: 3 g
  • Total Carb 16 g
  • Protein 40 g



BBQ Chicken


  • 6-4oz Skinless, boneless chicken breast
  • 1oz Smokey Rotisserie Seasoning (*low sodium)
  • 2 Tbs garlic, finely chopped
  • 3 Tbs BBQ sauce (sub: Walden Farm BBQ)
  • 1 Tbs Grapeseed oil
  • Freshly ground pepper to taste


  1. Combine chicken, seasoning, chopped garlic, BBQ sauce, oil, salt, and pepper in a large bowl. Mix and coat chicken well.
  2. Cover chicken and marinate in refrigerator for at least 30 minutes.
  3. Cook on a hot grill or in a sauté pan to an internal temperature of 162* degrees.  Let chicken rest for 5 min while it continues to cook

Serving Size:  Six 4oz servings

Nutrition Facts:
Serving size: 4 oz
Calories: 220

  • Total Fat: 2.5 g
  • Total Carb 4 g
  • Protein 35 g

Grilled Chicken Wrap


  • 2oz Boneless Skinless Chicken Breast (char-grilled or baked and cut into strips)
  • 1tsp  WF Balsamic Vinaigrette
  • 1tsp  Red Onion, chopped
  • 1oz  Spring Mix
  • 1tsp  Diced Tomatoes
  • 1Tbls  Feta
  • 1ea  8” tortilla (110 calories or less, whole grain)


  1. Spread half of the vinaigrette over the tortilla.
  2. Place remaining ingredients in the center of the tortilla and drizzle with the remaining vinaigrette.
  3. Roll up tortilla, cut in half.

Serving Size: 1 wrap

Nutrition Facts:
Serving size: 2 oz
Calories: 205

  • Total Fat: 5 g
  • Total Carb 39 g
  • Protein 23 g

Pan Seared Chicken Breast w/ Pan Sauce


  • 4oz Chicken breast
  • 1 tsp Oil
  • TT Salt and pepper

Pan Sauce:

  • 2 tbls  Shallots, minced
  • 1 tbls  Capers, drained
  • 1/2ea  Lemon, juice
  • 1 C.  Low sodium Chicken Stock
  • 1tsp  Butter, unsalted


  1. Season Chicken with Salt and Pepper.
  2. Pre-heat oven to 350º F
  3. Heat non-stick skillet on med high. Once pan is hot, add oil, then place chicken breast skin side down.
  4. Let cook for approx 4-6 min to attain a golden brown color, flip and cook 4 more min. Place on sheet pan and bake in oven to 162º F, let rest for 5 min, then serve.
  5. Pan sauce: add shallots to hot pan and sauté till translucent, then add capers, lemon juice and chicken stock. Reduce liquid by  2/3 and then finish with butter

Serving Size: 1-4oz serving

Nutrition Facts:
Serving size: 4oz Chicken breast
Calories: 184

  • Total Fat: 7 g
  • Total Carb 2.9 g
  • Protein 35 g


Searing – The browning (caramelizing) of a food surface at high heat.  Little fat is used when searing.  Searing brings out the flavor and creates a fond at the bottom of the pan which is used for making sauces.


Seared Beef Tenderloin with Fresh Rosemary and Horseradish


  • 8 oz Beef Tenderloin
  • 1 Tbsp Horseradish
  • 2 oz Worcestershire Sauce
  • ½ Tbsp Fresh Rosemary
  • 1 tsp Chopped Garlic
  • 1 tsp Black Pepper
  • ½ tsp Olive Oil


  1. In a bowl or Ziploc bag combine all ingredients with the exception of the oil.
  2. Heat a sauté pan and add the oil.  Sear the meat on both sides.
  3. Reduce heat and simmer for about 10 minutes or until desired doneness. Minimum of 140ºF internal temperature.

Yield: 2 – 4oz servings

Nutrition Facts:
Serving size: 4oz
Calories: 230

  • Total Fat: 14 g
  • Total Carb: 3.2 g
  • Protein: 22 g


Strawberry Basil Lime Water


  • 8 whole strawberries fresh is best, but frozen works too
  • 8-10 fresh basil leaves pinched to help release its flavor
  • 8 cups cold filtered water



  1. In a pitcher, throw in the strawberries and basil. If using fresh strawberries, you can use a muddler or the back end of a wooden spoon to lightly crush them and release their juices.
  2. Add in your water and refrigerate! It will take a few hours for the flavors to infuse

Serving Size: 1 cup


  • Can be served chilled or at room temperature.
  • Mint can be substituted for Basil
  • As summer arrives with it’s oppressive temperatures, beat the heat by staying well hydrated.
  • Water is the better beverage choice for staying hydrated, but plain water can get boring.


Baked Spaghetti Squash


  • 1 medium spaghetti squash (2 to 3 pounds)


  • Sharp chef’s knife
  • Cutting board
  • Soup spoon
  • Medium-sized roasting pan or baking dish
  • Fork


  • Preheat the oven to 400°F: Preheat the oven while you prep the squash. Slice the squash in half, scoop out the seeds*. Place the squash in a roasting pan: Place the squash halves cut-side down in a roasting pan. Pour in a little water (optional)**. Cook the squash for 30 to 45 minutes, or until soft.  Use a fork to gently pull the squash flesh from the peel and to separate the flesh into strands. The strands wrap around the squash horizontally — rake your fork in the same direction as the strands to make the longest “noodles.“ Serve the squash immediately, tossed with a little butter or olive oil. Spaghetti squash will also keep refrigerated for up to a week, or frozen for up to 3 months.

Additional Notes:

  • Roasting the squash whole: Instead of cutting the squash in half, you can also roast it whole. Roast until a fork can easily pierce through the outer peel and all the way to the interior of the squash, about an hour. Slice in half and carefully remove the seeds and stringy flesh, then scrape the flesh as directed above.

Yield: 6-8 cups

Nutrition Facts:
Serving size: 1 cup
Calories: 42

  • Total Fat: 0 g
  • Total Carb 10 g
  • Protein 1 g


  • Use a chef’s knife to cut the spaghetti squash lengthwise from stem to tail. Spaghetti squash are really tough and hard, so be cautious and work slowly.(tip… microwave the squash for about 30 seconds to soften the skin) You can cradle the squash in a balled-up dish cloth to keep it steady as you cut. Use a soup spoon to scrape out the seeds and stringy bits of flesh from inside the squash. Be careful of actually digging into the flesh, though — we want that! The inside should look clean and fairly smooth. Discard the seeds (or save them and roast them for a snack!).
  • Pour a little water in the pan, enough to cover the bottom. Your squash will roast just fine without it, but I find that the water helps the squash steam and become more tender. You can also cover the pan with aluminum foil, if you prefer.
  • The squash is ready when you can easily pierce a fork through the flesh all the way to the peel. The flesh will also separate easily into spaghetti-like strands. You can also taste it right now — if the noodles are still a bit crunchy for your taste, put the squash back in the oven for another 15 to 20 minutes.


Alfredo Sauce


  • 1 teaspoon Olive oil
  • 1 tablespoon Onions, minced
  • 1 teaspoon Garlic
  • 12oz Jar Walden Farms Alfredo pasta sauce
  • 1 Tbs High quality Parmesan Cheese
  • Salt and pepper to taste


  1. Put oil into a hot saucepan, sweat onions and garlic till translucent
  2. Add Alfredo sauce, bring up to a simmer
  3. Add Parmesan Cheese
  4. Sprinkle with salt and pepper to taste.

Yield: 4 servings



  • 2qt sauce pot
  • Wisk
  • Knife
  • Cutting board

Nutrition Facts:
Serving size: 1/4 cup
Calories: 10

  • Total Fat: 1 g
  • Total Carb 0 g
  • Protein 0 g

Chicken Alfredo w/ Spaghetti Squash


  • 1 teaspoon Olive Oil
  • ½ Red Bell Pepper, sliced
  • ½ Green Bell Pepper, sliced
  • ¼ Yellow Onion, sliced
  • ¼ teaspoon Garlic, minced
  • Salt and pepper to taste
  • 8 oz. Chicken Breast, grilled, sliced
  • 1 ea Alfredo Sauce recipe
  • Pinch Parmesan Cheese
  • Dried Parsley, garnish


  1. Put oil into a hot saucepan, sweat garlic till translucent
  2. Add peppers and onions sautéed  till al’dente’
  3. Add Grilled Chicken
  4. Pour Alfredo Sauce over  Spaghetti Squash
  5. Garish with parsley and Parmesan
  6. Ready to serve

6-8 cups

Low-Fat Vegan Cheese Sauce


  • 3/4 cup unsweetened, unflavored almond milk
  • 6 tbl nutritional yeast
  • 1 tbl Earth Balance or other non-dairy buttery spread
  • 1 tbl all purpose flour (or other flour)
  • 2 tsp Dijon mustard
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/2 tsp kosher salt & freshly ground black pepper, to taste


  1. In a skillet or pot, melt the Earth Balance over medium heat.
  2. In a medium sized bowl, whisk together the flour and milk until all clumps are gone.
  3. Add milk & flour mixture and nutritional yeast to pot and whisk well. Reduce heat to low-medium.
  4.  Add Dijon, garlic powder, onion powder, salt and pepper to taste and whisk frequently until the sauce thickens up, for about 5 minutes. If it’s still too thin you can add more flour to achieve the thickness you desire. To reheat: reheat in the microwave or on the stove-top (add a splash of milk if it’s too thick) and whisk well. Store in an air-tight container for up to 5-7 days.

Yield: 2/3 cup


BBQ Pork Loin


  • 2.5 lbs pork tenderloin
  • ¼ cup extra virgin olive oil
  • 1 Tbs Paprika
  • 1 Tbs Garlic powder
  • 1 Tbs pepper
  • ½ tsp onion powder
  • ½ tsp cinnamon
  • ¼ tsp ginger
  • 1 ½ cups reduced sodium chicken stock
  • ½ cup Walden Farms Barbeque sauce


  1. In a bowl, whisk together olive oil + spices.
  2. Marinate pork overnight in a Ziploc bag, otherwise place tenderloins in crockpot and cover with marinade mixture.
  3. Pour chicken stock on top of marinated tenderloins.
  4. Cook on low for 6 hours in crockpot.
  5. Toss with Walden Farms BBQ sauce!

Serving Size: 4 4oz pork

Nutrition Facts:

Serving Size: 4oz pork loin
Calories: 285
Total Fat: 10g
Total Carb: 0g
Protein: 29.6g


  • Choose a pork tenderloin over a shoulder or butt to reduce fat calories.
  • In addition to pork tenderloin, five popular cuts of pork meet label guidelines for “lean” – top loin chop and roast, center loin chop, rib chop and sirloin chop all have less fat than a skinless chicken thigh.


Grilled Mahi-Mahi


  • 1tsp oil, Canola
  • 8oz Mahi-Mahi
  • Pinch *Salt
  • Pinch Black pepper
  • 1 teaspoon Salt-free Blackened Seasoning


  1. In a bowl, combine all ingredients’ and coat the fish evenly with seasoning mixture. Let stand for 5 min.
  2. Place flesh side down with it pointing at 10 o’clock, leave for 3-4 minutes and then turn the fish to 2 o’clock

Servings: 2- 4oz

Nutrition Facts:

Serving Size: 4oz
Calories: 163
Total Fat: 5.5g
Total Carb: 0g
Protein: 26.8g

Pan Seared Shrimp


  • 1 tsp Butter
  • ½ tsp  oil
  • 1 Shrimp, lg 21-30 ea R.P.D., raw,   peeled, deveined
  • 1 tsp Salt and Pepper
  • 1 Tbs Lime, freshly squeezed
  • 1 Tbs  Parsley, fresh, chopped and   dried


  1. Preheat a large nonstick skillet over medium high to high heat.
  2. Add oil, then butter to pan. (oil helps raise the smoke point)(butter add rich texture and adds flavor)
  3. Add Shrimp and toss repeatedly till you see pink.
  4. Put on a plate to hold for service.

Nutrition Facts:

Serving Size: 5-7 Shrimp
Calories: 185
Total Fat: 6.8g
Total Carb: 3.6g
Protein: 26.2g


  • Shrimp is a generic term for some decapod crustacean, meaning elongated bodies and locomotive swimming.
  • Shrimp play important roles in the food chain and are an important food source for larger animals ranging from fish to whales and Humans…
  • Check your local fish market for fresh, never frozen shrimp.

Shrimp and Strawberry Kale Salad


  • 4 cups Kale salad blend
  • 2 cups Fresh strawberries, sliced
  • 8 ea Fresh mushrooms, sliced
  • 3 oz  Reduced Fat Feta Cheese, crumbled*
  • 4 Tbs  Strawberry vinaigrette dressing
  • 5-7 ea  Shrimp


  1. In a large salad bowl, combine the Kale salad blend, strawberries, mushrooms, Feta.
  2. Drizzle with vinaigrette and toss to coat.
  3. Place shrimp on top and enjoy

Yield: 4 servings

*Full fat Feta Cheese has nearly twice the calories. We swapped for the lower calorie option!

Nutrition Facts:

Calories: 240
Total Fat: 18g
Total Carb: 4.25g
Protein: 1g


  • Wash mushrooms by rinsing under cool water and blot dry. Never soak. Trim the ends.
  • The U.S. Food and Drug Administration states it is not necessary to wash pre-washed salad mix
  • If you do wash the salad, dry the greens with a clean towel prior to serving or use a salad spinner. If the bag does not state “pre-washed,” clean the salad under running water before eating.

Strawberry Vinaigrette Dressing


  • 1/2 pound fresh strawberries.
  • *2 tablespoon honey (or non-nutrative sweetener of choice)
  • 1 tablespoons apple cider vinegar.
  • 3 tablespoons extra virgin olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper.


  1. Place all ingredients in a blender and blend until smooth. (or you can just use a whisk for a temporary emulsion)
  2. Add more honey to adjust the taste.

Serving Size: 1 1/3 cup

*Can use Stevia, Truvia or Splenda to eliminate calories and added sugar


  • Strawberry season in the Upstate is expected to begin the first week of May
  • Always Wash your strawberries to remove pesticides.
  • For a lower calorie option, try Walden Farms Super Fruit Balsamic Vinaigrette. Available in the Nutrition Solutions Store.


Baked Tortilla Chips


  • 6ea  9” Whole Wheat Flour Tortillas
  • Drizzle  Olive Oil
  • 1 tsp  Salt
  • 1 tsp  Pepper


  1. Pre-heat oven to 180
  2. Cut tortillas into squares, spread out evenly without touching
  3. Use non-stick olive oil  to spray chips, sprinkle salt and pepper
  4. Bake for 30 – 40 min till desired doneness. Let cool.

Serving Size: 6, 3oz servings

Nutrition Facts:

Flour Tortillas:
Calories:120, Fat: 3.5g, Carb: 19g

Low-Carb Corn Tortillas:
Calories: 70, Fat: 2.5g, Carb: 10g

Corn Tortillas:
Calories: 30g, Fat: 1.5g, Carb: 30g

Turkey Chili


  • 2 pounds lean ground turkey (at least 90% lean)
  • 1 can (28 ounces) no-salt-added crushed tomatoes
  • 2 cups water
  • 2 large onions, coarsely chopped
  • 2 tablespoons chili powder
  • 2 teaspoons garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon ground black pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon ground red pepper (or more to taste)
  • 2 teaspoons whole-wheat flour (or all-purpose flour)
  • 1 cans (15 ounces each) no-salt-added black beans, drained and rinsed
  • 2 cups frozen corn kernels


  1. In a large skillet over medium-high heat, brown the turkey, stirring to break up the meat. Drain the fat. Add the tomatoes, water, onions, chili powder, garlic powder, paprika, black pepper, cumin, oregano, and red pepper. Mix thoroughly. Cover and simmer, stirring occasionally, 25 to 30 minutes.
  2. Stir in the flour, and cook, stirring, 2 minutes. Stir in the beans and corn and cook, uncovered and stirring occasionally, for 20 minutes.

Serving Size: 8, 5oz servings

Nutrition Facts:
Serving size: 5oz
Calories: 269

  • Total Fat: 2.5 g
  • Total Carb: 29 g
  • Protein: 34 g


  • Make sure to purchase “Lean Ground Turkey”.
  • Using Unsalted Beef Stock vs. Regular Beef Stock will save you 380 mg/serving.
  • Nutrient-dense chili that’s low in calories
  • Good source of magnesium, folic acid, manganese, and fiber.

Siggi’s Yogurt Ranch Dip


  • 1 container siggi’s Plain 0% Yogurt
  • 1/4 cup white wine vinegar
  • 1ea clove garlic, finely minced
  • ½ small shallot, minced
  • 1 tsp dill, chopped
  • 1 tsp chives, chopped
  • 1 tsp parsley, chopped
  • 1/4 cup extra virgin olive oil
  • Tt salt and pepper


  1. Combine all ingredients in a jar with the exception of the olive oil.
  2. Mix well and then slowly drizzle in the olive oil slowly while whisking.
  3. Add salt and pepper to taste.
  4. Enjoy with your salad or as a crudités dip!

Serving Size: 6, 1oz servings

Nutrition Facts:
Serving size: 1oz
Calories: 20

  • Total Fat: 0 g
  • Total Carb: 2 g
  • Protein: 2 g


Alternative Sour Cream Recipe:

  • 1 cup nonfat or lowfat cottage cheese
  • 1 tablespoon lemon juice or white vinegar
  • blend and enjoy
  • Serving size 1 Tbs


  • 1cup fat free Greek yogurt (I use Fage)
  • 1tablespoon fresh squeezed lemon juice(juice of about two wedges)
  • Serving size 1 Tbs

Taco Night

Black Bean, Corn, Mango Salsa


  • 15 oz. can Black Beans, drained
  • 15 oz. can Sweet Corn, drained
  • 1 cup mangoes, diced
  • 2/3 Bu of fresh Cilantro
  • 1 ea.. Lime, juice
  • 1 Tbs. Garlic Salt


Mix black beans, sweet corn, and mangos in a large bowl; add lime juice and stir. Sprinkle cilantro over the mango mixture; toss to combine. Let rest in fridge.

Serving Size: 12

Nutrition Facts:
Serving size: 1 cup
Calories: 115

  • Total Fat: 0.75 g
  • Total Carb 26 g
  • Protein 3.5 g


  • Salsa adds only 17 calories, 4g carbohydrates, and no fat- a great way to add flavor and moisture to any dish.


Mexican Cauliflower “Rice”


  • 4 cups Cauliflower, riced
  • 1 tsp Olive oil
  • ½ ea. Yellow onion, minced
  • 1 ea.  Jalapeno, de-seed and mince
  • 2 ea. Garlic, minced
  • 1 cup Diced tomatoes
  • ½ cup Low Sodium Vegetable stock
  • 2 tbls Tomato paste
  • ½ tsp Cumin
  • ½ tsp Paprika, smoked
  • ¼ tsp Cayenne
  • 1 tsp Salt
  • tt Pepper
  • Garnish Cilantro, chopped


  1. Heat oil in a large skillet over medium-high heat. When hot, add the onions, diced tomatoes, and jalapenos and sauté until tender, about 2-3 min. Add the garlic, low sodium veggie stock and cauliflower; sauté until the cauliflower is just tender, about 2 min.
  2. Add tomato paste, cumin, paprika, cayenne, salt and pepper. Stir to evenly coat the dish and cook for 1 min. Add chopped cilantro and serve.

Serving Size: 4-6 Oz portions

Nutrition Facts:
Serving size: 1 portion
Calories: 58

  • Total Fat: 1.5 g
  • Total Carb 10 g
  • Protein 3 g

Fish Tacos


  • 4 oz  Haddock, or any fish of your liking
  • tt Cajun seasoning
  • 1 tsp Lime, juiced
  • 1/2 oz. Tomatoes, diced
  • 1 oz. Red Cabbage, thinly sliced
  • 2 oz. Salsa, our recipe
  • 1 tsp Low Fat Yogurt, optional
  • 1/2 oz. Leaf Lettuce, taco shell


  1. Season your fish with cajun seasoning and lime juice, cook and let rest.
  2. On a plate, fill your lettuce taco. Enjoy.

Serving Size: 2 tacos

Nutrition Facts:
Serving size: 1 serving
Calories: 110

  • Total Fat: 6 g
  • Total Carb 5 g
  • Protein 31 g

Tempeh Tacos


  • 2 tbls Olive oil
  • 1 ea. Yellow onion, minced
  • 2 ea. Garlic, minced
  • 1 ea. 8oz. Package, Tempeh, Spicy flavor
  • ½ cup Vegetable broth
    2 tbls Taco seasoning
  • 1 tsp Oregano, dried


  1. Heat oil in a large skillet on medium-high. Cook and stir onions till they begin to soften, add garlic and continue to cook for 2 min. Stir in tempeh and brown for about 5 min.
  2. Pour in broth and reduce the heat to low. Add remining ingredients and cook till most of the liquid has reduced.
  3. Plate up with your favorite fillings. Enjoy

Serving Size: 4 servings

Nutrition Facts:
Serving size: 1 serving
Calories: 50

  • Total Fat: 13 g
  • Total Carb 11.4 g
  • Protein 10.9 g


Siracha Tofu


  • 1 pkg.  Tofu, extra firm, dice (Tempeh may also be used in place of tofu)
  • 1 tbs.  Sesame Oil
  • 1 tbs.  Sriracha Seasoning
  • ¼  ea.  Lime, juiced
  • 1tsp  Cornstarch


Combine diced tofu, sriracha seasoning, lime juice, cornstarch and sesame oil in small bowl. Let Marinade for 15 min.  Place tofu in a hot non-stick skillet. Stir about every minute until all ends are golden.

Serving Size: 4 – 4oz

Nutrition Facts:
Serving size: 4 oz
Calories: 187

  • Total Fat: 6.5 g
  • Total Carb 6 g
  • Protein 12.8 g


  • Tofu is a food made by coagulating soy milk and then pressing the resulting curds into white blocks
  • Tofu is low in calories and high in proteins. It is considered a very affordable nutrient-dense food.
  • Tempeh is a similar soy food, but has been fermented.
  • Depending on the amount of water that is extracted from the tofu curds, fresh tofu can be divided into three main varieties.



Marinated Turkey Tenderloin w/ W.F. Honey Balsamic dressing


  • 1 ea W.F. Honey Balsamic dressing
  • 1-2 lbs. Turkey tenderloin or Breast


  1. In a bowl. Marinade the turkey overnight.
  2. Preheat grill to 350º to 400º.
  3. Lightly oil the grill grate. Discard marinade, pat dry turkey, place turkey breasts on the grill. Close the lid, and grill turkey breasts about 7 minutes on each side, or to an internal temperature of 163º.  Let rest for a few minutes, slice then serve. (optional): finish cooking in oven at 350º once you have grill marks on the turkey

1 lb. Serves: 4-4oz or 8-2oz portions

Nutrition Facts:
Serving size: 1
Calories: 170

  • Total Fat: 4 g
  • Total Carb 0 g
  • Protein 32 g


Arugula Salad


  • 1cup  Arugula Salad
  • 1 oz  Feta cheese (2 Tbs)
  • ¼ ea  Red onion, half-moon cut
  • 1tbls  Pecans
  • 4 oz  Pears, Sliced
  • 1oz WF Pear and white vinaigrette dressing


  1. Compose salad on plate
  2. Top with dressing

Yield: 4 – 2oz servings

Nutrition Facts:
Serving size: 2oz
Calories: 70

  • Total Fat: 2 g
  • Total Carb 10.5 g
  • Protein 2.4 g


  • Arugula is a dark green, peppery leaf that works equally well in salads or as a cooked green. It is available year-round, but is best when the weather is mild.
  • Arugula is a member of the Brassica, or Cruciferous, family. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli.
  • Arugula is a nutrient-dense food and is particularly high in cancer-fighting compounds
  • Feta is a Greek soft white brined cheese . It is usually formed into large blocks, which are submerged in brine. Its flavor is tangy and salty, ranging from mild to sharp.

Baked Beans


  • 3 cans pinto beans, rinsed & drained
  • 1 medium yellow onion, diced
  • 3 garlic cloves, minced
  • 1 tablespoon smoked paprika
  • ½ teaspoon chipotle chili powder
  • ½ teaspoon sea salt
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons Walden Farms maple syrup *
  • 1 tablespoon Truvia (or sugar-free substitute)
  • 1 cup tomato sauce
  • 2 tablespoons tomato paste
  • 1 cup water


Add all ingredients to a crockpot and cook on low for 6 hours, until beans are tender and sauce is thick.

Yield: 12 – 1/2 servings

*2 Tbs of Maple Syrup has 28g of Sugar so we swapped for Walden Farms 0 calorie maple syrup

Nutrition Facts:
Serving size: 1/2 cup
Calories: 160

  • Total Fat: <1 g
  • Total Carb 30 g
  • Protein 9 g


Cauliflower (Riced)


  • 1 ea.  Cauliflower, head
  • 1 tsp   Garlic, minced
  • ½ Cup  Peas and Carrots, Diced
  • 2 tbls  reduced sodium soy sauce
  • 1.5 tbls  sesame oil
  • 1 tbls  freshly grated ginger
  • 1/4 tsp   white pepper
  • Pinch  Sesame seeds
  • Tt  Dried Green Onion


Heat 1 tablespoon sesame oil in a large skillet over medium low heat. Add the carrots, peas, ginger and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, and remaining sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.

Stir in the soy sauce, white pepper. Serve and garnish with green onions and sesame seeds.

Yield: 6 – 1 cup servings

Nutrition Facts:
Serving size: 1 cup
Calories: 65

  • Total Fat: 6 g
  • Total Carb 12 g
  • Protein 2 g


  • Cut the cauliflower into large pieces. Transfer the cauliflower to a food processor. Pulse the cauliflower until completely broken down
  • Riced Cauliflower is very versatile and can be used as a substitutions to other recipes
  • There are four major groups of cauliflower: Italian, northern Europe Annuals, and biennials, Asian
  • Cauliflower comes in four different colors: white, orange, green, and purple


Cranberry Orange Relish


  • 24 oz fresh cranberries
  • ¾ cup pineapple juice or orange juice
  • ½ cup no sugar added applesauce
  • ½ cup water
  • juice and zest of one orange
  • (optional) *3 TBSP honey or to taste
  • *** Use sugar replacement such as Truvia, Swerve or Splenda for decreased sugar


  1. Put cranberries, pineapple juice, applesauce and water in a sauce pan and bring to a boil.
  2. Reduce to medium heat and stir constantly until the cranberries start to explode (about 10-15 minutes).
  3. Reduce to a simmer and add the juice and zest to the cranberry mixture.
  4. Simmer 10-15 minutes and remove from heat.
  5. Cool completely and store in fridge at least 4 hours but preferably overnight before serving.

Yield: 16 servings

Nutrition Facts:
Serving size: 1/4 cup
Calories: 49

  • Total Fat: 0 g
  • Total Carb: 11 g
  • Protein: 0 g

Mashed Butternut Squash


  • 1ea  Butternut squash, halved and seeded
  • ½ cup  water
  • ¼ cup  plain fat-free yogurt
  • 1 Tbs  butter
  • 1Tbs  Torani Brown sugar cinnamon syrup (can use sugar-free)


  • 1ea  Parsley, chopped
    1tsp  yogurt


  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Pierce butternut squash skin with a small knife and place cut-side down in a baking dish; pour in enough water for a depth of 1/2 inch. Cover dish with aluminum foil.
  3. Bake in the preheated oven until squash is tender, about 1 hour.
  4. Scoop squash into a bowl; add 1/4 cup yogurt, butter, Torani syrup, salt, and pepper. Mash mixture using a potato masher or fork until smooth.
  5. Plate and garnish with parsley and yogurt

Yield: 4 – 4oz servings

Nutrition Facts:
Serving size: 4oz
Calories: 105

  • Total Fat: 2 g
  • Total Carb 21.5 g
  • Protein 6 g

Kale Salad


  • 1 lb shredded kale
  • 1 cup red cabbage, shredded
  • 2 carrots, shredded
  • 1oz almonds, toasted
  • 2oz Pomegranate
  • 1oz WF Asian Dressing


  1. Place the all ingredients’ in a large salad bowl. Toss.
  2. Pour dressing over the kale mixture.
  3. Stir well. Cover and refrigerate until ready to serve.

Yield: 4 – 4oz servings

Nutrition Facts:
Serving size: 2oz
Calories: 86

  • Total Fat: 3 g
  • Total Carb: 6.7 g
  • Protein 3.4 g


  • Kale is popular now, but people have been growing this super food for more than 2,000 years. Popular in Europe during Roman times and the Middle Ages, it arrived in the U.S. in the 17th century.
  • Kale is packed with antioxidants and other nutrients. Some research suggests that regularly eating vegetables in the cabbage family, like kale, helps lower the risk of certain cancers. Of course, many other things also affect your cancer risk.
  • One cup of chopped raw kale provides more than 100% of the recommended daily amount of vitamins A and K.
  • Kale belongs to the same family as cabbage, Brussels sprouts, and collards.

Quinoa, Cucumber & Red Pepper Salad


  • ¼ tsp Kosher salt
  • 1 cup quinoa
  • 1 cup red pepper, halved, seeded, ¼ dice
  • 1 cup cucumber, peeled and seeded, ¼ dice
  • ¼ cup Cilantro, wash and mince
  • 1/2 cup WF, Super Fruit Balsamic
  • TT Lime Juice
  • 1 ea ripe avocados, sliced
  • 1 tsp Garnish, Cilantro, wash and keep leafy


  1. Bring a large pot of water to a boil and season generously with salt. Rinse quinoa under cool running water, lightly rubbing it between your fingers for a few seconds. Add it to the boiling water and cook until tender, 12 to 15 minutes. Drain the quinoa well and spread out on a baking sheet to cool.
  2. Put quinoa, red pepper, cucumber, and chopped cilantro in medium bowl. Drizzle about half the WF vinaigrette into the bowl and gently fold to combine. Taste; add more salt, vinaigrette, or
    lime juice, if needed.
  3. Arrange the sliced avocado on a platter or individual serving plates. Season the avocado with salt and drizzle the remaining vinaigrette on top. Spoon the quinoa salad on and around the avocado. Garnish with cilantro, and serve immediately.

Yield: 4 – 4oz servings

Nutrition Facts:
Serving size: 4oz
Calories: 152

  • Total Fat: 10 g
  • Total Carb: 24.2 g
  • Protein: 7 g

Roasted Garlic Mashed Cauliflower


  • 2 (16-ounce) packages riced cauliflower
  • 3 tablespoons unsalted butter
  • 2 cups water
  • 1 teaspoon kosher salt
  • Garlic to taste


  • Sauté the cauliflower. Melt the butter in a 4-quart pot over medium-high heat. Add the cauliflower and sauté, stirring occasionally, until the cauliflower has lightened in color, 3 to 5 minutes.
  • Boil until tender. Add the water and salt and bring to a boil. Cover and cook until the cauliflower is tender, about 10 minutes.
  • Reserve the cooking liquid, then drain. Reserve 1/4 cup of the cooking liquid. Drain the cauliflower.
  • Mash or purée. Place the drained cauliflower and reserved cooking liquid back in the pot. Mash using an immersion blender to desired consistency. Serve hot.

Serving Size: 8

Nutrition Facts:
Serving size: 1/2 cup
Calories: 67

  • Total Fat: 4.6 g
  • Total Carb: 5.6 g
  • Protein: 2 g


  • Mashed cauliflower can be made up to 3 days in advance and stored in an airtight container in the refrigerator. Reheat over low heat

Roasted Vegetables


  • 1 large head of broccoli, florets chopped off from the stalk
  • 1 large zucchini, chopped into half moons
  • 1 large yellow squash, chopped into half moons
  • 1 cup cherry tomatoes, sliced in halves
  • 3 carrots, chopped
  • 10 oz. Portobello mushrooms, sliced
  • *Nonstick olive oil spray
  • 2-3 tsp. kosher salt
  • 2 tsp. ground black pepper

*Swap oil for non-stick spray to “coat” vegetables and save 120 calories


1.Preheat oven to 425 degrees Fahrenheit

2.In a large bowl, toss all the vegetables together with olive oil spray, salt, and pepper.

3.Roast vegetables for 35-40 minutes, removing the vegetables from the oven every 15 minutes to stir around.

Nutrition Facts:
Serving size: 1 cup
Calories: 45

  • Total Fat: 4.8 g
  • Total Carb 20.8 g
  • Protein 3.3 g


  • You can virtually roast any type of vegetable you want with this base recipe. Adjust amount of olive oil and salt/pepper based on the amount of veggies you’re roasting.  

Steamed-Sautéed Broccoli


  • 16 oz Broccoli, cut into bite size pieces


  1. Clean and cut vegetables to desired size
  2. Bring water to a boil.
  3. Steam vegetables 4 minutes, or till veggies are just before al-dente.
  4. Cool and set aside.
  5. When ready for service, sauté broccoli off in a non stick skillet using extra virgin olive oil spray*.
  6. Season to taste

*optional for flavor and color

Serving Size: 4 – 4oz


Steamed Asparagus


  • 1 bunch asparagus (about 1 pound), trimmed
  • Non-stick Extra Virgin Olive Oil Spray
  • ¼ tsp fine sea salt
  • ¼ tsp Ground Pepper


  1. Preheat the oven to 450°F.
  2. Place asparagus on 2 baking sheets (arranged in one layer for ample room). Lightly coat asparagus with nonstick spray and sprinkle with salt.
  3. Toss gently to combine.
  4. Roast until asparagus is tender, about 10 minutes. Place spears on serving platter and serve.

Serving Size: 4-5 spears

Nutrition Facts:

Serving Size: 4oz
Calories: 41
Total Fat: 0.6g
Total Carb: 4.1g
Protein: 1.5g

Steamed Vegetables, tossed in Balsamic dressing


  • 4 oz   Carrots, oblique cut
  • 1 oz  Bell Pepper, lozenge cut
  • 1tbls  WF Balsamic dressing


  1. —Clean and cut vegetables to desired size
  2. Bring water to a boil.
  3. Steam vegetables 4 minutes, check doneness, cook longer if necessary.
  4. In a bowl add all ingredients and serve

Serving Size: 4 – 4oz

Nutrition Facts:

Serving Size: 4oz
Calories: 39
Total Fat: 0.391g
Total Carb: 8.08g
Protein: 2.737g

Sweet Potato Mash


  • 2 Large Sweet Potatoes (wash thoroughly)
  • 4 oz.  plain Yogurt (low fat)
  • garnish with chives


  1. Preheat oven to 300 F. Place sweet potatoes on a baking sheet. Bake for 45-60 min, or until potatoes are very soft.
  2. In a large bowl, combine ingredients, mix well and serve immediately.

Serving Size: 4 – 4oz

Nutrition Facts:

Serving Size: 4oz
Calories: 105
Total Fat: 0.15g
Total Carb: 22.2g
Protein: 2.2g


Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiberand beta-carotene (a provitamin A carotenoid), while having moderate contents of other micronutrients, including vitamin B5, vitaminB6 and  manganese (table). When cooked by baking, small variable changes in micronutrient density occur to include a higher content of vitamin C at 24% of the Daily Value per 100 g serving.