Articles & Advice

Chocolate Coconut Protein Smoothie

1 = 3 oz protein, 1 1/2 fat, 1/3 cup vegetable Ingredients Optional toppings    • 1 teaspoon cacao nibs    • ¼ teaspoon ground cinnamon    • Unsweetened coconut flakes     How to: 1.  Add all the ingredients into a high-speed blender. 2. Blend all ingredients until smooth. Add optional toppings, if desired
Read More

Quinoa a la Mexicana

3/4 cup =1 starch, 1 fat Ingredients How to: 1. Preheat oven to 375°. Bring 2 cups water to a boil in a medium saucepan over high heat. Add ½ cup quinoa, rinsed, then reduce heat to low and simmer, stirring occasionally, until quinoa is tender and most of the liquid is absorbed, 12–15 minutes. Drain…
Read More

Miso Cod and Stir Fried Bok Choy

Cod is high in B12, phosphate, selenium, and protein. It also contains potassium, niacin, Vitamin B6, pantothenic acid, and omega-3 fatty acids. The original recipe called for miso paste, however we love Galeos Marinade and dressing. The must haves in your pantry you can find at The Healthy Way are Galeos Miso Marinade, Garlic Gold…
Read More

Roasted Veggies & Tofu with Basil Tahini

This recipe comes from Dr. Hyman. We suggest pairing (ladling the dish over one) it with a whole grain rice or lentils. This dish is packed with Phytonutrients, which are natural chemicals or compounds produced by plants. They keep plants healthy, protecting them from insects and the sun. So what do they do for us?…
Read More

Roasted Sweet Potato and Cabbage Drizzled with Cilantro Cashew Dressing

Serves 4 1 serving= 1 starch, 1 fat and your choice of protein serving size This recipe comes from Forks over Knives. We replaced the white potatoes with sweet potatoes, which gives a more flavorful dish. This is a nice warm winter dish that can be paired with any protein. Try Prawns! Ingredients How to:…
Read More

Broccoli Sprout Summer Rolls

Broccoli Sprouts are among the best sources of sulforaphane, which is an incredibly powerful compound for activating pathways that suppress inflammation, activate detoxification, and encourage antioxidant activity. Sulforaphane is a sulfur-rich compound found in cruciferous vegetables like broccoli, bok choy, and cabbage. Ingredients Almond Sauce How to: 1. Heat a large skillet over medium heat and add…
Read More

Frozen Yogurt Bark with Strawberry-Balsamic and All Fruit Mountain Berry Jam

2 inch by 2 inch = 1/2 fruit, 1/4 fat, 1/4 protein (if adding nuts and/or seeds this will add more fat) Directions: 3 cups low fat, sugar free vanilla-flavored Greek yogurt 3 tablespoon California Strawberry-balsamic 1 teaspoon vanilla extract 1 Tbsp. liquid Monk Fruit 1 Jar All Fruit Mountain Berry Jam Lilies Dark chocolate…
Read More

Berbere Roasted Carrots & Fennel With A Hint of Orange and Mint

This side starts as something very familiar–roasted vegetables. But the berbere makes the sweet carrots and fennel taste earthier and the orange and mint gives the dish a sprightly edge. Pic shows dill, but mint gave the dish a whole new flavor. Yields 5 Servings FREEBIE!!! Ingredients: 2 Tbsp. olive oil 4 fennel bulbs, sliced…
Read More

Holiday Sides The Healthy Way

Hot Spinach Artichoke Dip Serves 8         Equals: 1 : 2 ounce serving= 1/2 protein & 1 fat 8 oz light cream cheese ¼ cup fat free sour cream ¼ cup reduced fat Veganaise 1 clove mince garlic ½ cup shredded parmesan ½ cup finely shredded light mozzarella cheese Pepper to taste 1 (14 oz. can) quartered…
Read More

Apple Lentil Winter Greens Salad

This salad goes great with any kind of fish. My favorite… garlicy prawns. Dressing: 1 medium shallot, peeled and minced 3 tablespoons Champaign Vinegar ¼ teaspoon fresh ground pepper 1/8 cup extra virgin olive oil Salad 1. Begin with making the dressing, add the minced shallots to a small bowl along with the vinegar, and…
Read More