We love this savory holiday soup because coconut is all the rage and the curry and cumin really compliment the flavor of the butternut squash! Loaded with vitamin A this soup also utilizes curry which many consume for its healthy anti-inflammatory properties! Gluten free, low fat, vegan, and high fiber, this recipe satisfies many different diet restrictions even during the holidays. Savor in confidence!
1 tsp olive oil
1/2 tsp roasted cumin
1 1/2 tsp garam masala
2 tsp madras curry powder
1/2 medium onion, minced
2 cloves garlic, minced
16 oz (about 2 cups) chopped peeled butternut squash
1 cup light coconut milk
3 cups fat free vegetable or chicken broth
Salt and fresh pepper to taste
Chopped fresh cilantro (optional)
*Add oil to a large soup pot or Dutch oven over medium heat. When oil is hot add onion, garlic and sauté. Add roasted cumin, masala and madras curry powder and mix well cooking another minute.
*Add broth, light coconut milk, butternut squash and cook covered until squash is soft, 12-15 minutes. Remove cover and using an immersion blender, puree soup until smooth. Season with salt and fresh pepper and serve with fresh cilantro.
Servings: 4, Serving Size: 9 fl oz (a little more than 1 cup)
Protein: 2.1 g
Carb: 14.6 g
Fat: 4.9 g
Chef’s Tips: Use a bag of cut and peeled butternut squash to save time if you like!
Pumpkin bowls from Pier One
Baby Spinach Salad with Honey Roasted Butternut Squash, Pumpkin Seeds, Gorgonzola and Dried Cherries
We love this healthy holiday meal because the colors just scream Fall and it’s delicious for your Thanksgiving menu! We all need added vegetables this month to balance out the decadent eating traditions and this one is yummy and festive. Enjoy in confidence!
1 1/4 lbs butternut squash, peeled and diced 3/4-inch
1 tbsp olive oil
1 tbsp honey
Kosher salt and freshly ground black pepper
For the vinaigrette:
1 1/2 tbsp olive oil
1 1/2 tbsp white balsamic vinegar
1 tbsp honey
1/2 tbsp minced shallots
2 tsp Dijon mustard
Salt and fresh black pepper
For the salad:
5 oz baby spinach, washed and spun dry
1/4 cup raw, hulled pumpkin seeds
3 tbsp dried cherries
1/4 cup reduced fat crumbled gorgonzola
*Preheat the oven to 400°.
*In a large bowl, toss the butternut squash with 1 tablespoon of olive oil, 1 tablespoon honey, salt and fresh ground pepper.
*Place on a baking sheet and roast in the center of the oven for 20 – 25 minutes, turning half way, or until tender.
*When done, remove from the oven and let it cool to room temperature.
*Meanwhile, combine the vinegar, shallots, remaining honey, mustard and whisk in oil, pinch of salt black pepper.
*Divide the spinach on 4 plates and top each salad with the roasted butternut squash, pumpkin seeds, dried cherries, and the crumbled gorgonzola cheese. Drizzle the dressing over each salad and serve immediately.
Servings: 4, Serving Size: 1/4th of salad
Protein: 7.4 grams
Carb: 26.6 grams
Fat: 13.7 grams
Chef’s Tips: Cook the butternut squash ahead of time and refrigerate it until you are ready to assemble!
We love this creative way to celebrate the healthy tastes of Halloween. Who would have thought we’d be recommending a recipe of brains, fingers, eyeballs and blood! Yet as grossed as you may be, these appetizers are refreshingly delicious. Enjoy in confidence this Halloween!
Cucumber, sliced in big chunks, patted dry
Green olive, sliced
Tofutti cream cheese
natural red food coloring (made from beets)
Apply a glob of cream cheese in the middle of the cucumber and stick the olive on top.
With a toothpick, carefully dip into food coloring to make lines that look like veins on the eyeballs.
1 bag baby carrots
small cutting knife
Carefully use the knife to cut out 3 lines in the middle of the “finger” for knuckles and carve out a fingernail at the thinnest point of the carrot.
1 head cauliflower, cut into florets, patted dry
natural red food coloring (beet-based)
Using the toothpick, dip in coloring make squiggly lines for the brains.
1 bag corn tortillas
*If you have a tombstone cookie cutter, this will come in handy. I didn’t so I just hand carved out one and used it as my base.
*Cut out tombstones from the tortillas.
*Heat oil in skillet on medium heat until hot. Place tortillas, batches at a time, into skillet and cook for 5 minutes, or until crispy. Drain oil on a paper towel.
*Place all your ingredients on a platter with a salsa-filled skull bowl and enjoy!
No nutrition facts provided.
We love this fall recipe because it swaps pasta for nutrient rich butternut squash and it is layered with a chicken sausage meat sauce, ricotta, and mozzarella for a whopping 29 grams of protein! This is truly a fall comfort food that’s healthy. And, you won’t miss the pasta! Enjoy in confidence!
14 oz Italian chicken sausage, casing removed (Al Fresco)
1 tsp olive oil
1/2 large onion, chopped
3 cloves garlic, minced
1 (28 oz can) crushed tomatoes (tuttorosso)
2 tbsp chopped fresh basil
Black pepper, to taste
1 large butternut, peeled (3 lbs)
1 cup part-skim ricotta
1/4 cup Parmigiano Reggiano
2 tbsp chopped parsley
1 large egg
16 oz (4 cups) shredded part-skim mozzarella cheese
*In a large deep nonstick skillet, brown the sausage breaking the meat up with a wooden spoon until cooked, about 5 minutes. Add onions and garlic and cook until soft, about 2 minutes. Add tomatoes, basil, and black pepper. Simmer on low, covered 15 to 20 minutes.
*Meanwhile, slice butternut into 1/8″ thick rounds with a good quality spiralizer such as the Inspiralizer with Blade A. To do this, you have to slice the butternut lengthwise halfway through to the center, careful not to cut deeper than that. You can also use a mandolin (be careful) or a sharp knife.
*Preheat oven to 375°F.
*In a medium bowl combine ricotta cheese, parmesan cheese, parsley and egg, mix.
In a deep 9×12 casserole dish spread 3/4 cup of sauce on the bottom and layer 12 rounds of butternut slices to cover. Spread 3/4 cup of the ricotta cheese mixture, then top with 1 cup of the mozzarella cheese and 1 cup sauce. Second Layer: Lay 12 more rounds of butternut, 3/4 cup ricotta mixture, 1 cup mozzarella and 1 cup sauce. Third Layer: 12 slices butternut, 1 1/2 cups sauce and cover with foil.
*Bake covered 30 minutes.
*Remove foil, cook uncovered 30 minutes (this helps dry out excess moisture). Top with remaining cheese and bake until the cheese is melted and bubbling, 5 minutes.
*Let stand about 5 – 10 minutes before serving.
8 servings, Serving Size: 1/8th
• Calories: 402
• Total Fat: 19g
• Saturated Fat: 10g
• Cholesterol: 109mg
• Sodium: 918mg
• Carbohydrates: 30g
• Fiber: 5g
• Sugar: 5g
• Protein: 29g
Misti’s Tip: Reduce the cheese to half portions and you will cut down calories and fat without cutting down on “comfort food” flavor!
We love this “skinny” twist on shrimp tacos because they are low in fat, high in heart healthy protein and so delicious! Fresh and light, and they takes less than 20 minutes to make! Dine in confidence!
5 tablespoons Skinny Creamy Caesar Dressing, divided (recipe follows)
1 tbsp unsalted butter
1 tsp extra-virgin olive oil
2 garlic cloves, minced
1 pound peeled and deveined jumbo shrimp, tails removed
1/4 teaspoon kosher salt
Freshly ground black pepper, to taste
Pinch red pepper flakes
Juice from ½ a lemon
2 tbsp chopped fresh Italian parsley
8 corn tortillas
8 romaine lettuce leaves, thinly sliced
2 ½ tablespoons freshly grated Parmesan cheese
2 scallions, chopped
For the Skinny Creamy Caesar Dressing*:
1/3 cup freshly grated Parmesan cheese
Juice from 1 lemon
1 small garlic clove
½ tablespoon Dijon mustard
2 anchovy filets
1 tablespoon extra-virgin olive oil
5 tablespoons 0% fat Greek yogurt
1/8 teaspoon kosher salt
Freshly ground black pepper, to taste
*Makes about ¾ cup. You will only need 5 tablespoons for this recipe. Refrigerate remaining dressing in an airtight container for up to a week.
*In a small blender or food processor, combine dressing ingredients. Process until smooth, adding a little water, if necessary, for thinner consistency. Set aside.
*Add butter and oil to a large skillet over medium heat. When butter is melted, add garlic and sauté 30 seconds. Add shrimp and season with 1/8 teaspoon salt and pepper. Cook 2 minutes, flip, then add another 1/8 teaspoon salt and pepper. Cook an additional 2 minutes or until shrimp are opaque and cooked through. Remove from heat and add red pepper (if using), lemon juice, and parsley. Toss to evenly coat.
*Meanwhile, heat tortillas according to package directions and in a medium bowl, toss lettuce with 2 tablespoons Caesar dressing.
*Divide tortillas and shrimp evenly among 4 plates. Spoon pan sauce over shrimp, top each with freshly grated parmesan, scallions, and Caesar slaw. Divide remaining 3 tablespoons of dressing evenly over tacos.
4 Servings, Serving Size: 2 tacos
Amount Per Serving:
Total Fat: 9.5g
We love this low carb tasty breakfast because it is nutritious and delicious and you will never miss the bread! This breakfast keeps you satisfied longer and research shows that those who eat eggs in the morning have healthier body weights and better blood sugar control! Enjoy in confidence and have a good day!
2 Portobello mushroom caps
2 tablespoons soft goat cheese
2 tablespoons sundried tomatoes
2 large eggs
Salt and pepper to taste
Basil for garnish
1. Preheat oven to 400 degrees.
2. Remove the stems from the mushroom caps and scrape out the gills with a spoon.
3. Spray both sides of the mushroom with cooking spray or a bit of olive oil on a paper towel and set the mushrooms onto a baking sheet.
4. Spread 1 tablespoon of goat cheese into each mushroom, where the gills used to be.
5. Finely chop the sundried tomatoes and sprinkle on 1 tablespoon of them into each mushroom cap.
6. Crack an egg into each mushroom cap, attempting to get the yolk to sit in the cavity where you removed the stem so it doesn’t move around.
7. Carefully move the baking sheet into the oven and bake for 15 minutes.
8. Once the whites are cooked through and the eggs are done to your liking, remove them from the oven and season with salt and pepper.
9. Top with sliced basil and serve over pasta, a big salad, or sautéed greens.
Serving size: ½ recipe
Try to pick out Portobello’s around 3 ounces each, with a wide lip to hold in the fillings. If your egg yolk breaks or runs slightly off the mushroom while cooking, just reduce cooking time by a few minutes to avoid overcooking the yolk.
This awesome website knocked out another delicious and bariatric friendly recipe! Each serving contains 22 grams of protein and 8 grams of fiber, the two secrets to weight control!! If broccoli rabe is too hard to digest for you, replace with spinach. It is so delicious!! Enjoy in confidence!
1 bunch broccoli rabe, stems trimmed
2 links spicy Chicken Italian Sausage, casings removed
1/2 tsp dried oregano
2 parsnips, peeled and spiralized, noodles trimmed
2 cloves garlic, minced
1/4 tsp crushed red pepper flakes
Kosher salt and black pepper
1/2 cup low sodium chicken broth
1/2 cup grated parmesan cheese
*Chop broccoli rabe into 1-inch pieces and set aside.
*Place a large skillet over medium heat. When hot, add the sausage and oregano and cook, breaking up with a wooden spoon 6 to 8 minutes, until browned. Transfer to a plate.
*Add the broccoli rabe and parsnip noodles to the skillet with the garlic and red pepper flakes, then add broth and cook until the noodles are al dente, about 5 minutes.
*Return sausage to the skillet, add the cheese and stir to combine.
Yields: 3 Servings, Serving Size: 1 1/3 cups
Amount Per Serving:
Total Fat: 10g
If you don’t like the bitterness of broccoli rabe, broccolini, broccoli or spinach would work in it’s place.
We love this fun, “clean,” high protein snack, appetizer or lunch! This is vegetarian, gluten-free, weight watchers, low-carb and paleo! Plus avocado is packed with health benefits. Enjoy in confidence!
6 large eggs, hard boiled
1 medium Haas avocado (about 5 oz)
2-3 tsp fresh lime juice
1 tsp red onion, minced
1 tbsp minced jalapeno
1 tbsp fresh cilantro, chopped
Kosher salt and fresh ground pepper, to taste
1 tbsp diced tomato
Pinch chile powder (for garnish)
*Peel the cooled hard boiled eggs.
*Cut the eggs in half horizontally, and set the yolks aside.
*In a bowl, mash the avocado and 2 whole egg yolks; discard the rest. Mix in lime juice, red onion, jalapeño, cilantro, salt and pepper and adjust to taste. Gently fold in tomato.
*Scoop heaping spoonfuls of the guacamole into the 12 halved eggs. Sprinkle with a little chile powder for color and arrange on a platter.
Servings: 12, Size: 1 piece
Protein: 3 grams
Carb: 2 grams
Fat: 3 grams
We love this twist on Greek yogurt parfait when you’re craving “crunchy!” Healthy and fun to make and eat! Enjoy in confidence!
1 1/2 cups plain Greek yogurt
3 tbs maple syrup (or calorie free sweetener)
1/2 cup Quaker® Real Medleys SuperGrains Blueberry Pecan Granola (or lower calorie granola)
1/2 cup blueberries
3 to 4 strawberries, sliced
*Line a baking sheet with parchment paper and set aside.
*Mix Greek yogurt and syrup in a bowl until combined. Pour onto prepared baking sheet and spread into a thin layer. Top with Real Medleys SuperGrains Blueberry Pecan Granola, blueberries, and strawberries.
*Cover the baking sheet with a piece of aluminum foil. Place in the freezer for two hours, or overnight, until the bark is fully frozen. Slice into desired squares.
*Serve immediately and keep stored in the freezer in an airtight container or bag.
Serves 6, Serving size 1/6
Protein: 16 grams
Carbohydrates: 43 grams
Fat: 4 grams
*To lessen calories and carbs utilize a lower calorie cereal and a zero calorie sweetener!
*If you find the bark to be too cold to eat, pull the bark out of the freezer a few minutes before you decide to serve it. The bark will soften and warm up quickly. Just be careful not to leave it out too long or the yogurt will become too soft again and not hold its shape.
We love this recipe because the bread is swapped for heart healthy tomatoes and the slice of low fat cheddar atop tuna makes this a yummy high protein lunch or dinner any time! Enjoy in confidence!
1 can (5 oz) solid white tuna in water, slightly drained
2 tbsp light mayo
3 tbsp finely chopped celery
1 tbsp finely chopped red onion
1 tsp red wine vinegar
2 ripe tomatoes, halved
4 slices Cheddar cheese (2 1/2 oz total)
*Preheat the broiler to high and adjust the rack second from the top. Arrange the tomatoes on a baking tray, season with salt and pepper.
*Combine the tuna salad ingredients in a small bowl.
*Top each with 1/4 cup tuna salad and a slice of cheese.
*Broil the tomatoes until the cheese is melted, about 1 to 2 minutes. Remove from the oven and eat immediately.
Makes 2 Servings, Serving Size: 2 halves
Per serving size
Protein: 25.5 grams
Total Fat: grams
The information presented in the blog pages of Khalili Center is for educational and informational purposes only and should not considered personal medical advice. Consult with your personal physician/care giver regarding your own personal medical care.