Makes 4 servings Make in a mason jar or container that has a tight lid. Store at room temperature. Add to your salads, meats, and vegetables during the week. Versatile to use on many dishes! 1⁄2 tsp. garlic, minced 1⁄2 […]
Read more »This recipe makes approximately 3.5 Tablespoons (1 oz) = 1 packet of store-bought seasoning 1 Tablespoon ground chili powder 1 Tablespoon + 1 teaspoon cumin 1 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon dried oregano ¼ teaspoon cayenne […]
Read more »An easy, balanced To-Go snack 1 serving: 230 calories. 8 grams Fat/ 21grams Carb / 20grams Protein (this will mostly depend on the type of cheese used, some brands will have more content than others) 1/2 cucumber, sliced into four […]
Read more »2 oz. nitrate-free, low sodium deli turkey 1 Reduced fat string cheese stick (ie: Sargento Light String Cheese) 8 RW Garcia Sweet Potato Crackers 1/2 cup sliced cucumbers 3/4 cup blueberries 1 serving: 245 calories. Fat 9 grams / Carbs […]
Read more »1 serving: 240 calories / Fat 8 grams / Carb 26 grams / Protein 17 grams 1/2 cup low-fat cottage cheese 30g diced, fresh avocado Dash McCormick’s Salt Free Seasoning 20 Unsalted Pretzels 1/2 cup fresh snap peas Add the […]
Read more »Adapted from: One Lovely Life Blog 6 servings, 1.5 cups per serving 1 1/2 lbs. boneless, skinless chicken breast or chicken thighs 1 (28oz) can no salt added diced tomatoes 1 (14oz) can pumpkin puree (not pie filling) 1 onion, […]
Read more »2 Servings 1/3 cup uncooked brown rice (1 cup cooked) 1 cup raw cauliflower rice 1 cup broccoli florets ½ cup carrots , diced 1 cup snap peas, whole ½ small yellow onion, diced 1⁄2 Tbs. minced garlic 1⁄4 cup […]
Read more »8 servings 1.5 lbs. lean ground chicken or turkey 1/2 cup oat flour (or grind oatmeal in a high powder chopper/blender to use) 1/2 cup finely diced onions 1/4 cup part-skim (low fat) shredded mozzarella cheese 1 Tbs. minced chives […]
Read more »2 servings 6 oz. chicken breast, cooked and sliced (serve cool or warm per preference) 4 cups spring salad mix 1⁄4 cup quinoa, cooked 2 oz. fresh mozzarella pearls 1 cup cherry tomatoes, halved Pinch of fresh or dried basil […]
Read more »3 oz. canned, chunk light tuna 1 TBSP olive oil mayonaise 2 Tbs. red onion, diced ¼ tsp. chives 1 tsp yellow mustard ¼ tsp. black pepper ¼ tsp. onion powder ¼ tsp. garlic powder 1 large romaine lettuce leaf […]
Read more »½ cup low-fat cottage cheese 1 small banana 1 fresh strawberry 2 Tbs. Granola ½ Tbs. natural no salt added peanut butter 12 dark chocolate chips 1 serving stevia drops (optional for a sweeter taste) Combine the cottage cheese and […]
Read more »1 cup unsweetened almond milk 1 serving vanilla protein powder (organic or natural to avoid excess additives) 1 medium frozen banana ½ small avocado 1 Tbs.no salt/natural almond butter 1 cup spinach 1 tsp. ground cinnamon 10 ice cubes In […]
Read more »2 servings 3 large eggs 6 egg whites 1 cup chopped spinach 2 light Laughing Cow cheese wedges 4 corn tortillas 2 Tbs. Salsa, optional. Use a low sodium brand. 2 clementine oranges 1. Scramble the eggs and egg whites […]
Read more »There has been recent buzz in health news regarding sugar and sugar substitutes (also known as “fake” sugar). Often, people switch from regular sugar to artificial sweeteners to save on calories but is the switch healthy? More research is showing […]
Read more »8 servings This recipe is Gluten Free. Feel free to make substitutions to make your casserole vegetarian or dairy free. 3 cups cooked, diced chicken breast (can use the white meat off a rotisserie or use leftover cooked chicken breast) […]
Read more »1 serving 1/3 cup old fashioned oats 3 tablespoons low fat milk (or milk substitution of your choice) 3 tablespoons Greek yogurt 1/2 tablespoon honey 1/2 tsp vanilla extract 1/2 cup diced fresh fruit (bananas or any berries) Optional: ½-1 […]
Read more »High blood pressure increases your risk for heart disease and stroke. The good news is that there are steps you can take every day to keep your blood pressure in a healthy range. You can help prevent high blood pressure—also […]
Read more »In honor of heart health month, join us for a free zoom event on February 24th. Dr. Dinkler will discuss heart disease, risk factors, and early symptoms. He will be joined by a physical therapist who will provide advice on […]
Read more »Worldwide, heart disease and strokes are the leading causes of death. They’re also the leading killers of Americans, accounting for one out of every three deaths in the United States. But there’s good news, too. About 80 percent of all […]
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