Asian Pork Chops

Regular soy sauce contains wheat and gluten, so if you need to follow a gluten-free diet, make sure you purchase gluten-free soy sauce for this recipe. This dish pairs well with our Asian Kale Slaw recipe. Ingredients: 2 Tablespoons plus 1 teaspoon reduced sodium soy sauce 3 Tablespoons rice wine vinegar 2 Tablespoons water 1 1/2 […]

Posted on April 4th, 2019

Asian Kale Slaw

If you’ve never tried raw kale (or any kale), this is a great first recipe because the dressing is so flavorful. Kale is packed full of vitamin A and C and is low-carb. Your local grocery store or warehouse store might have the pre-package kale slaw, but you can substitute cabbage if desired. Ingredients: 7 […]

Posted on April 4th, 2019

Low Sodium Pasta Primavera

Ingredients: 8 ounces elbow or gemelli wheat pasta, dry 2 cups broccoli florets 1/2 cup matchstick carrots 1 red bell pepper, thinly sliced 1 1/2 tablespoons extra virgin olive oil 1/2 onion, thinly sliced 1 tablespoon minced garlic 1 small zucchini, thinly sliced in half moons (about 1 1/2 cups) 1 small yellow squash, thinly […]

Posted on April 4th, 2019

Roasted Vegetable Bowl

While this does have a lot of ingredients, don’t let that scare you. It is delicious and worth the time. Each of the parts below (the beans, the sweet potatoes and the mushrooms) will work alone as their own side dish. And, when you combine them all together, you’ll get your daily dose of veggies […]

Posted on March 21st, 2019

Velvety Avocado Pesto Dip

Ingredients: 2 medium ripe avocados (peeled, pitted, cut into pieces) 1 cup fresh basil leaves 1/4 cup unsalted pine nuts 3 Tablespoons extra virgin olive oil 1 tablespoon fresh lemon juice 3 medium garlic cloves 1/4 teaspoon salt 1/4 teaspoon cracked black pepper Directions: In a food processor or blender, process all the ingredients for about […]

Posted on March 21st, 2019

Mozzarella, Tomato and Chickpea Salad

Ingredients: 2 1/2 ounces fresh mozzarella balls 1 cup cherry tomatoes 1 cup canned chickpeas (no salt added) 2 teaspoons extra virgin olive oil Kosher salt, to taste fresh ground pepper, to taste 12 ounces baby spinach Directions: Combine mozzarella balls, tomatoes, and chickpeas in a medium bowl. Add olive oil. Stir, taste, and add […]

Posted on March 21st, 2019

Mediterranean Turkey Wrap

Ingredients: 8 Tablespoons hummus 4 whole-wheat tortillas 12 ounces deli turkey (no-salt added) 1/2 large cucumber (peeled & diced) 2 plum (roma) tomatoes (diced (about 1 cup)) 1/4 cup crumbled feta cheese 4 green olives (diced) Directions: For each wrap, spread 2 Tablespoons hummus on wrap. and top with 3 ounces turkey, 1/4 cup cucumber, […]

Posted on March 21st, 2019

Chicken and Avocado Burritos

Ingredients: 4 burrito sized tortillas (corn tortillas for gluten-free), warmed 1 pound cooked chicken, sliced or shredded 1 large avocado, diced 1 cup low-fat Monterrey Jack cheese, shredded 1/4 cup low-sodium salsa verde (green salsa) 1/4 cup Greek yogurt 2 tablespoons cilantro, chopped Directions: Assemble the burritos, optionally toast, and enjoy! Source:

Posted on March 11th, 2019

Collard Greens Pesto

This Southern twist on an Italian classic is great on pasta or salads. You can serve it with spaghetti squash instead of traditional pasta to keep the carbs low. Ingredients: 3 cups stemmed and chopped collard greens 1/3 cup pecans 1 or 2 cloves garlic 3/4 cup, divided olive oil 1/2 cup Parmesan cheese 1 […]

Posted on February 26th, 2019

Chipotle Ranch Egg Salad Wraps

Ingredients: 2 hard-cooked eggs, peeled 1/4 medium avocado, peeled and pitted 1/3 large finely chopped green bell pepper 1 green onion, thinly sliced 2 Tablespoons light ranch or light fiesta ranch salad dressing 1 Tablespoon lime juice 1/8 teaspoon salt Dash to ⅛ tsp. ground chipotle chile pepper 2 (8 inch) low-carbohydrate whole-wheat tortillas 2 […]

Posted on February 19th, 2019