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Overnight Oatmeal


1 1/2 cups steel cut oats

6 cups low-fat milk or almond milk

1 tsp cinnamon

1/3 cup brown sugar

1 tsp vanilla extract

1.Spray the crock pot interior with non-stick cooking spray. 

2.Whisk milk, sugar, cinnamon, and vanilla extract.

3. Add oats and milk mixture to crock pot.

4. Turn crock pot on low heat for 8 hours.

5. The next morning - set out your toppings and enjoy!

Mushroom Barley


1 1/2 cups pearl barley

3 cups low-sodium chicken broth

1 chopped onion

16 oz sliced mushrooms

1/2 tsp salt

1/4 tsp dill

2 TBSP Olive Oil

2 TBSP Butter

1.Boil 3 cups of low-sodium chicken broth and 1 1/2 cups of pearl barley until barley is fluffy.

2.Saute chopped onion in 2 TBSP of Olive Oil until caramelized.

3. Add 2 TBSP of butter to onions and saute mushrooms.

4. Combine cooked barley to mushroom mixture.

5. Season with salt & dill. 

Egg Muffins
Egg Muffins


12 eggs or 24 egg whites or 32 oz of egg substitutes

1/2 cup chopped onion

4 oz sliced mushrooms

1/2 whole chopped tomato

1/2 whole chopped pepper

1 cup fresh spinach

1/2 cup part-skim shredded cheese

4 oz reduced-fat turkey sausage crumbled

1.Spray each muffin tin with non-stick spray.

2.Fill each muffin tin with veggies of your choice

3. Add 2 egg whites or 1 whisked egg or 4 oz of egg substitiute to each muffin tin.

4. Season with fresh ground pepper

5. Bake at 350 degrees for 25 min.

6. Remove muffins to cool completely before storing in the refrigerator or enjoy immediately.

Spring Kale Salad


2 cups sliced fresh kale (chopped, rinsed, dried)

2 cups mixed greens (chopped, rinsed, dried) 

1 cup sliced carrots

1 cup blueberries

1 tablespoon chia seeds

1/4 cup low fat vanilla yogurt

1/4 cup fresh orange juice

2 tablespoons red wine vinegar

1.Place the kale, greens, carrots, berries, and chia seeds in a large salad bowl. 


2.Mix the yogurt, orange juice, orange zest, and vinegar together in a medium-sized mixing bowl and mix smooth with a whisk. 


3.Pour the dressing over the salad and toss together well. Serve immediately.

Chef's Tips: 

Spring greens are sweetened naturally with carrots and berries. You can use a variety of fresh berries.


Chia seeds are optional or you can use poppy seeds or toasted nuts.

Shrimp and Asparagus Stir Fry


1 lb of peeled shrimp

2 TBSP of olive oil - divided

1 TBSP of lemon juice

1 TBSP of minced garlic

1 pkg of fresh asparagus

1/2 pint of cherry tomatoes, halved 

1/2 fresh lemon, sliced for garnish

salt - to taste

pepper - to taste

  1.  Marinate 1 lb of peeled shrimp with salt, pepper, 1 tbsp of olive oil, 1 tbsp lemon juice and 1 tbsp of garlic

  2. Trim and cut the asparagus as desired

  3. Heat a pan and add 1 tbsp of olive oil

  4. Add the shrimp and cook for 2 minutes. Once cooked transfer to a clean plate

  5. Add 1 tbsp of olive oil to the empty pan and add the cut asparagus. Cook until they are tender

  6. Once tender, add cut tomatoes and cook for 1 minute

  7. Add the the shrimp back to the pan and cook until warm 

  8. Season shrimp with added salt and pepper if needed

  9. Serve and enjoy!

Mashed Cauli Tators
Mashed Potatoes and Mushrooms


1 pound yukon gold potatoes
1 pound frozen cauliflower florets

1 teaspoon butter
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/4 cup skim milk

1.Peel the potatoes and cut them in quarters. Cook them together with the cauliflower in boiling water until they are very tender, about 25-30 minutes.


2.Drain off the water, mash the vegetables with a potato masher and then whip smooth with an electric beater.


3.Add the butter, seasonings, and skim milk.


4.Dab with additional butter or margarine.


5. Serve hot.

Serves 8. Each 1 cup serving: 74 calories, 1g fat, 0g saturated fat, 0g trans fat, 1mg cholesterol, 18mg sodium, 15g carbohydrate, 2g fiber, 2g sugars, 2g protein.

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