Tips:

  1. Plan out food choices
  2. Bring Alternatives to parties
  3. Don’t go hungry
  4. Get a walk in
  5. Play up your water (make sure you get in 8-10 glasses of water)  
  6. Eat clean if you know you will be having salty or fatty foods
  7. Beware of mindless grazing
  8. Have a buddy system
  9. Don’t drink your calories
  10. Use smaller plates

                              Cracker/Chip Alternatives

*Cucumbers                             *Asparagus

*Endive                                    * Green Beans

*Celery                                     *Snap Peas

*Apple Chips                            *Broccoli

*Bell Peppers                            *Radicchio

* Shrimp, Prawns                     * Chicken Wings or sliced chicken breasts

                                                    (cook bare and use HW dips listed below)

                                               Dips/Sauces

HW Cocktail Sauce: Sugar Free Ketchup, Lemon Juice, Horseradish

HW BBQ Sauce

Creole Pepper Sauce or Creole Mustard (always a favorite at parties!)

Using Greek or plain non-fat yogurt add:

*Galeos Southwest Dressing

*Ajvar

*Frontiers Seasonings: Spinach or French Onion Dip

*Smoked Salmon + Frontier seasoning

*Creole Pepper Sauce

*All Fruit Jam

                                                                       Recipes

             Avocado Citrus Salad (its grapefruit season!) 1 cup= ½ fat, 1/2 fruit

2 Cups Grapefruit, peeled, segmented         2 Cups Oranges, peeled, segmented

1 Cup Arugula                                              1 Cup Avocado, chopped

1 Cup Fennel, halved, thinly sliced               2 Tbsp Slivered Almonds

                                           Dijon Vinaigrette

2 Tbsp White wine vinegar                            1 Tsp Dijon Mustard

Black pepper to taste

Use Galeos Dijon if you prefer (add a little vinegar to make a vinaigrette)

  1. In a small bowl, whisk together Dijon Vinaigrette ingredients
  2. In a Large bowl, add all salad ingredients. Drizzle with vinaigrette and toss to coat.

                                  Broccoli Thai Salad  serves 4 1cup =1/2 fat

1 bag broccoli slaw mix                         ½ head iceberg lettuce

½ bag kelp noodles                                ½ bunch green onions, chopped

½ cup Galeos Sesame Dressing             1 Tbsp Sesame Seeds (optional)

Combine all veggies together and toss with dressing. Sprinkle sesame seeds over top.

                       Baked Buffalo Cauliflower Wings   (Frebbie!!!)

Hot Sauce:

 ½ cup creole pepper sauce                      1 Tbsp Lemon Juice

1 Chopped Onion

  1. In small Bowl, whisk all ingredients. To thin add tsp water till desired thinness.

Cauliflower Wings:

1 Cup Coconut Flour                              ½ cup dairy free milk

½ cup water                                             1 head cauliflower

  • tsp garlic powder                                  1 tsp cumin

       tsp paprika

  1. Preheat oven to 425 F.
  2. Line a baking sheet w/parchment paper
  3. Wash cauliflower and cut into bite size pieces
  4. Mix flour, milk, water, garlic, cumin and paprika in a bowl until batter is thick
  5. Dip cauliflower in the batter, shaking off excess then placing on sheet in single layer.
  6. Bake 10-15 minutes. Flip cauliflower then continue to bake additional 10-15 minutes
  7. It is up to you to serve hot sauce on the side or toss cauliflower. Recommend to keep on side so cauliflower doesn’t get mushy.

                         Sweet Potato Nachos  1 cup = 1 starch

2 Sweet Potatoes, Sliced                        1 Cup non-fat low refried beans

1Cup lettuce, shredded                           ½ Cup broccoli slaw (optional)

½Cup tomato chopped                            ¼ Cup cilantro

½ Cup Muir Glenn salsa                         ¼ Cup onion, chopped

      1/3 Cup olives, chopped                           2 Tbsp Paprika

  1. Preheat oven 450 F.
  2. Cut Sweet potatoes into uniform slices, about ¼ inch thick
  3. Place slices on non-stick baking sheet. Sprinkle with paprika
  4. Bake 20 minutes, flip over and bake for another 10-15 minutes until done. This are the “chip” part of your nachos.
  5. In a pan, heat refried beans until warm
  6. Place chips on a plate and layer ingredients in order: sweet potato, beans, lettuce, broccoli, tomato, cilantro, salsa, onion, olives

          Spinach and Cheese Stuffed Mushrooms        2 mushrooms= 1 protein

2 tsp avocado or coconut oil               24 large baby cap mushrooms, stemmed removed

½ medium onion, finely chopped        3 cups raw spinach

4 cloves garlic, finely chopped            1 dash red pepper flakes

½ tsp finely chopped rose marry          1 tsp ground black pepper

½ cup part skim ricotta cheese             ½ cup low fat shredded mozzarella

  1. Preheat oven 350 F
  2. Heat oil in large skillet over medium heat
  3. Add mushroom stems, onion, spinach; cook, stirring occasionally, for 5-6 minutes until tender
  4. Add garlic, red pepper, rosemary and pepper; cook, stirring frequently, for 1 minute
  5. Add ricotta cheese, mix well
  6. Evenly fill mushrooms w/mixture
  7. Place mushrooms on a large baking sheet. Evenly top w/mozzarella. Bake 20- 25 minutes, or until bubbly.

                                 Zucchini Fries 1 cup = ½ fat

Nonstick cooking spray                        ¼ cup coconut or almond flour

2 tbsp panko                                          ½ tsp pepper

3 medium zucchinis, cut 1/2, x3-inch sticks

2 large egg whites, lightly beaten            large resealable bags

  1. Preheat oven 475 F
  2. Line baking sheet with foil, lightly coat with spray
  3. Combine flour, panko, pepper, and another seasoning you desire (garlic powder!) in a large resealable bag, shake to combine
  4. Working w/ a few pieces at a time, dip zucchini into egg white, letting excess drip back into bowl. Drop zucchini into flour mixture. Seal bag and shake to coat. Repeat w/ remaining zucchini.
  5. Place zucchini on prepared baking sheet. Bake 12-14 minutes, turning every 6 minutes, or until tender-crisp and golden brown.

Turkey Bacon Wrapped Cabbage 3 wedges= 3 protein

1 medium head cabbage                      

1 lb. turkey no nitrate, low salt Turkey Bacon                                                   

Black pepper                                         

tooth picks

  1. 1 preheat oven 375 F
  2. Slice Cabbage into wedges or into large chunks (serving size is 8)
  3. Wrap each wedge or chuck with bacon, securing w/ toothpick at each end
  4. Place into a large pan. Bake 30 minutes. Flip cabbage over and bake additional; 15 minutes or until cabbage is tender and bacon is crisp.

Pita Pizza 1 pizza= 1 starch, 1 protein

Ezekiel Pitas                  

Ajvar or HW approved pasta sauce

Low fat mozzarella        

Any veggies you want, thinly sliced

Any fresh herbs or seasoning you want (no salt added)

  1. Preheat oven 375
  2. Spread sauce on top of pitas
  3. Sprinkle cheese
  4. Layer veggies in single layer
  5. Sprinkle more cheese
  6. Bake 10 minutes or until top is bubbly