Below are a sampling of Tanya's Healthy recipes. More will be added to this page as time goes on.

Shrimp & Scallop Scampi

• 1 LB Whole Wheat Linguini Pasta
• 1 LB Large Shrimp (peeled, deveined)
• 12 each Large Bay Scallops (2 per person)
• 1/2 Cup Dry White Wine
• 1.5 Cups Chicken Stock
• 1/4 Cup Shallots (minced)
• 4 Garlic Cloves (minced)
• 1/4 Cup Parsley (roughly chopped)
• 2 TB Lemon Juice (1 tsp Lemon Zest, optional)
• 4 TB Extra Virgin Olive Oil
• 1/4 Cup Capers
• Kosher Salt and Black Pepper

Recipe serves 6 Cook pasta until aldente in heavily salted water, then set aside. Heat a large skillet with 2 TB extra virgin olive oil (evo) and season shrimp and scallops well with both kosher salt and black pepper. Sear seafood in two batches (prevent the pan from being over crowded). Sear for approximately 1 minute per side, then transfer shrimp and scallops to a plate to rest. Return the skillet to about a medium heat adding 2 TB evo, next add shallots and saute until translucent. Then add minced garlic, give it a quick stir. Add dry white wine to de-glaze the pan and allow to simmer for about 1 minute, add chicken stock bring to a boil then allow to liquids to simmer and reduce for about 3-4 minutes. Then add the seafood, lemon juice, parsley, capers and pasta, adjust seasoning and toss well. Transfer to a serving bowl, top with parmesan cheese and enjoy!

Summer Citrus Fennel Salad

• 2 Bulbs Fennel (cut in half, then thinly sliced)
• 2 Blood Oranges (segmented)
• 1 Cup Cucumber (thin sliced)
• 1 Bunch Arugula
• Dressing:
• 1 TB Orange Blossom Honey
• 1 TB Lemon Juice
• 1 tsp Lemon Zest
• 1 TB White Wine Vinegar
• 4 TB Extra Virgin Olive Oil
• Kosher Salt and Black Pepper to taste

(Recipe serves 4) Dressing: In a small bowl add honey, lemon juice, lemon zest, salt and pepper whisk together. Then slowly whisk in olive oil to form an emulsion. Using a shallow serving bowl first arrange the arugula, then scatter the fennel on top followed with orange segments and cucumber. Drizzle the dressing on top, or serve on the side.

Cashew Chicken with Bok Choy

• 1 LB Chicken Breast (large dice)
• 2 TB Soy Sauce
• 1 TB Cornstarch
• 1 Bunch Green Onions
• 1 LB Cremini Mushrooms (quartered)
• 1 Cup Carrot (thinly sliced)
• 1 Bunch Bok Choy
• 3/4 Cup Cashews (roughly chopped)
• 1/4 Cup Soy Sauce
• Kosher Salt and Black Pepper to taste
• 1/2 Cup Chicken Stock

In a medium bowl combine chicken, 2 TB Soy Sauce and cornstarch, mix well and allow to stand in refrigerator for about 20 minutes. Heat a large skillet or wok with 2 TB Canola Oil, then add chicken and cook until it turns white. Next add green onions, mushrooms, carrots, bok choy, soy sauce and chicken stock. Season with salt and black pepper. Cook until vegetables are tender then transfer to a serving dish, sprinkle cashews on top and enjoy! *Can be served with steamed brown rice.

Greek Style Pasta

• 1 LB Rotini Pasta (cooked and drained)
• 1 Roasted Red Pepper (cut into strips)
• 1 Cup Cherry Tomatoes (cut in half)
• 1/2 Cup Kalmata Olives (remove seeds, roughly chop)
• 1/2 Red Onion (sliced thin)
• 1 Cup Zucchini (cut into strips)
• 2 Garlic Cloves (minced)
• 1/4 Cup Parsley (roughly chopped)
• 2 Cups Chicken Stock (REDUCED TO ABOUT 3/4 CUP)
• 1/4 Cup Feta Cheese (crumbled)
• 1/4 Cup Roasted Pine Nuts
• Olive Oil
• Kosher Salt and Black Pepper

(Recipe serves 4) Add 2 TB olive oil to a large saute pan, heat then add red onion and cook until translucent. Next add minced garlic, red peppers, tomatoes, olives and zucchini then cook until tender using medium heat (about 3-4 minutes). Add chicken stock, pasta, capers and parsley fold ingredients together well. Season to taste then transfer pasta to a serving bowl and top with pine nuts and feta cheese, serve immediately. Serve as a side dish, or top with chicken/fish for a complete meal!

Grilled Portabella Mushroom Burgers

• Balsmic Marinade:
• 1/4 Cup Quality Balsamic Vinegar
• 1 TB Lemon Juice
• 3 TB Honey
• 1 Shallot minced
• 1 clove Garlic minced
• 1 Sprig Rosemary minced
• Salt and Black Pepper
• 1/2 Cup Olive Oil
• Burger Toppings:
• Whole wheat buns
• 4 Portabella Mushrooms (stems, skin and gills removed)
• Slices of Swiss Cheese
• Carmalized Red Onion
• Romaine Lettuce
• Tomato Slices
• Avocado Slices

(Recipe Serves 4) Balsamic Marinade: To a medium mixing bowl add balsamic vinegar, lemon juice, shallot, garlic, honey, rosemary, salt and pepper and whisk together well. Then slowly whisk in olive oil to form an emulsion. Adjust taste/flavor accordingly if needed. In a shallow dish evenly lay out mushrooms and pour marinade over them to coat them, then flip over to coat the other side. Cover the dish and let marinade overnight in the refrigerator. Burgers: whole wheat buns, swiss cheese, romaine lettuce, caramelized red onion, pickles, tomato slices, avocado slices and cilantro (optional) Preheat grill to medium, then shake off excess marinade before placing mushrooms on the grill. Grill on both sides until tender and serve with burger toppings.

Quick Tuna Salad

• 2 Cans Tuna (5-6oz)
• 1 Celery Stalk (small diced)
• 1/4 Cup Shredded Carrot
• 1 Green Onion (thinly sliced)
• 1 Small Dill Pickle (small diced)
• 1/2 Cup Low Fat Cottage Cheese
• 1 TB Dijon Mustard
• 1 TB Fresh Dill (chopped) OPTIONAL
• Kosher Salt and Black Pepper to taste

Serves 2 (lunch, dinner or snack) Drain cans of tuna then transfer to a medium mixing bowl. Add prepared remaining ingredients and stir well. Serve with Bibb Lettuce used as wraps for a low-carb option or serve with whole grain pita bread.

Guilt Free July 4th Dessert

• 1 Pint Fresh Blueberries (washed)
• 1 LB Strawberries (washed, hulled and quartered)
• 1 Pint Fresh Raspberries
• 1/2 Cup Sliced Almonds (lightly toasted)
• 4 Cups Fage Yogurt
• 1 Can Light Whipped Cream

Serves 4-6 Prepare berries and mix all of them together in a medium bowl. Evenly spoon berry mix into individual serving bowls. Top with Fage yogurt, whipped cream and sprinkle with sliced almonds. Serve immediately and enjoy! A delicious, colorful and light dessert to serve at your July 4th party.

Black Bean Mango Salsa

• 3 Cans of Black Beans (rinsed and drained)
• 2 Mango (small dice)
• 1 Cup Red Onion (small dice)
• 3 Roma Tomatoes (petals only, small dice)
• 1 Cup Cilantro (chopped)
• 1 Jalapeno (minced)
• 1/2 Lemon (juiced)
• 1 Lime (juiced)
• 3 TB Canola Oil
• Kosher Salt and Black Pepper

In a medium mixing bowl add all ingredients stir well, cover and let marinade in refrigerator for approximately 30 minutes then serve chilled. Perfect recipe to bring to a July 4th party, quick, easy and healthy! Serve with baked tortilla chips.

Gourmet Fingerling Tarragon Potato Salad

• 4 LB Fingerling Potatoes (washed)
• 1 Cup Fresh Tarragon (washed, dry, coarsely chopped)
• 1 Lemon, Juice and Zest
• 3 TB White Wine Vinegar
• 3/4 Cup Extra Virgin Olive Oil
• Kosher Salt and Black Pepper to taste

About 10 servings In a large pot add the potatoes and cover the potatoes with cold water then add enough salt so that the water tastes like sea water. Bring to a boil, then simmer until the potatoes are tender. Drain and allow them to cool in a large mixing bowl. While the potatoes are cooling, prepare the other ingredients in a small bowl, whisk together. Next using your hands roughly smash potatoes, then add the dressing and stir well to coat, transfer to a serving bowl. This potato salad is a much lighter and tastier version!

Grilled Corn Summer Salad

• 3 Ears Grilled Corn
• 1 pint Grape Tomatoes (yellow and red) cut in half
• 1 Can Garbanzo Beans (rinsed and drained)
• 1 Cup Cucumber medium diced
• 1 Large Avocado large diced
• 1/4 Cup Green Onion thin sliced
• 1/2 Cup Roasted Red Peppers medium diced
• 1/2 Cup Cilantro roughly chopped
• 2 TB Lemon Juice
• Kosher Salt and Black Pepper to taste
• 1 tsp Lemon Zest
• 4 TB Extra Virgin Olive Oil

Pre-heat grill to medium heat, remove corn husks. Lightly coat the corn ears with oil then season with salt and pepper, grill until tender. While the corn is cooling prepare vegetable ingredients and add to a large bowl. Once the corn has cooled, using a knife shave off corn kernels then add the corn to the bowl. Add lemon juice, zest, oil and season well with salt and pepper. Stir well and serve immediately or let marinade in the refrigerator for 1/2 hr before serving so that the flavors have incorporated.

Fried Rice with a Spicy Broccoli Salad

• 3 LB Brown Rice (cooked and cooled)
• 1 LB Frozen Peas
• 1 LB Carrot small diced
• 1 Bunch Green Onions sliced thin
• 4 Egg Whites, 3 Whole Eggs (scrambled)
• 1.5 LBS Ham cut into small cubes
• 1 LB Fresh Shrimp (deveined)
• 1/2 Cup Low Sodium Soy Sauce
• 1/4 Cup Canola Oil
• 2 TB Chili Flakes
• 3 Heads of Fresh Broccoli (steamed and cooled)
• 3 Cloves Fresh Minced Garlic
• 1/2 Lemon Juiced
• 1/4 Cup Canola Oil
• Kosher salt and black pepper

***Both of these recipes are perfect for batch cooking (several servings for the week) or dinner parties*** Cook and cool the rice (preferably the night before). Steam the broccoli and set aside in the refrigerator to cool. Begin preparing the vegetables for the fried rice and place them into individual bowls. By this time the broccoli should have cooled, cut into bite size florets add garlic, chili flakes, lemon juice, oil, salt and black pepper toss well and cover then let marinade in the refrigerator. To begin preparing the fried rice heat a large wok or skillet, add 1/4 cup canola oil then quickly add the eggs and whisk them quickly until slightly scrambled (quick process). Then add the rice, peas, carrot, green onion, ham and soy sauce. Stir well. In a large skillet sauté the shrimp in a small amount of canola oil and season well with kosher salt and black pepper. If serving family style, serve fried rice in a large shallow dish and scatter shrimp on top. Serve Broccoli Salad on a serving platter. Enjoy!!! ***I will portion the rice into small tupperware containers so I have several healthy meals for the week!

Gourmet Italian Panini’s

• 2 LB Zucchini (sliced ¼ inch lengthwise)
• 12 Portobello Mushrooms (remove stem, gills and skin) Marinade: Paul Newman’s Low Fat Balsamic
• 3 Large Red Onions (sliced thick)
• 2 LB Yellow Squash (sliced ¼ inch lengthwise)
• 4 Red Bell Peppers (cut into 4 sections)
• 4 Orange Bell Peppers (cut into 4 sections)
• 2 logs of Goat Cheese (Spread: ¼ Cups of Freshly Chopped Chives and Parsley)
• 2-3 Loaves of Whole Wheat Artesian Crusty Bread
• Deli Meats: Pastrami, Roast Beef, Ham and Turkey
• Kosher Salt and Black Pepper
• Extra Virgin Olive Oil to lightly coat the vegetables before grilling

***Recipe YIELDS approximately 8-10 sandwiches*** Prepare mushrooms preferably the night before. Remove the stems, gills and skin, place them evenly in a shallow dish and cover them with Paul Newman’s Low Fat Balsamic Vinaigrette, and store overnight in refrigerator. Cut all of the vegetables according to the recipe, in large pieces because they will be grilled. Place them in large plastic zip lock bags or large mixing bowls and lightly coat them with extra virgin olive oil, kosher salt and black pepper set aside for grilling. In a medium bowl add the logs of goat cheese and fold it with a spatula to break it down. Then add fresh roughly chopped chives, parsley salt and black pepper fold the herbs into the cheese. Transfer cheese mixture into a serving dish, cover and set aside in the refrigerator. Preheat the grill to medium, while the grill is preheating up begin arranging deli meats on serving trays then cover and store it in the refrigerator. Then prepare the bread, cut it into ½ inch slices and cover with a clean towel so it doesn’t get stale. Start grilling off the veggies and make cross hatch marks on each of them on both sides until they are tender. Arrange neatly on sheet trays once they are cooked. Using your grill’s flat top or large skillets, begin preheating them. Next organize ingredients into an assembly line. Begin by spreading goat cheese onto two slices of bread (the goat cheese spread will act like glue), top Panini with desired vegetables and deli meat, top with the other slice of bread. Place the sandwich onto the heated flat top and press down with either a Panini press or a clean heavy skillet to press the sandwich down. Cook until golden brown and serve immediately.

Cinnamon Raisin French Toast

• 6 Slices Cinnamon Raisin Bread (Ezekiel)
• 1 Egg
• 5 Egg-whites
• 3 TB Fat Free Half & Half
• Pinch of Quality Cinnamon
• Tiny pinch of freshly grated Nutmeg
• Pinch of Kosher Salt
• PAM Cooking Spray (butter flavor preferably)

Mix egg and egg-whites in a shallow baking dish then add cinnamon, nutmeg, salt and the fat free half and half. Whisk all of the ingredients very well. Then heat a non-stick skillet on medium heat. Dip the Ezekiel Cinnamon Raisin Bread in the egg mixture, coating each side. Spray skillet with PAM Cooking Spray (Butter Flavor) then place bread into the skillet and cook on each side until golden brown on both sides. Repeat until you have reached your desired amount of portions. Top with sugar free syrup/jam and I like to add 1 TB of Almond/Peanut Butter ;) I use Food For Life's Cinnamon Raisin Http://www.foodforlife.com ***Yields 3 Portions, adjust if needed***

Grilled Decadent Peaches

• 6 Ripe Peaches (cut in half and remove the pit)
• 1/4 Cup Light Brown Sugar
• 1/4 Cup of Quality Dark Rum (ex.Angostura 1824 Trinidad)
• 1/4 Cup Quality Almond Liqueur (Amaretto di Torino)
• 1/4 Cup Lightly Toasted Sliced Almonds OR (chopped Walnuts)
• Quality Vanilla Icecream or Gelato to serve on top of peaches

Preheat oven to 400 Degrees, then heat grill on medium heat. Brush the grill with oil so that the peaches do not stick, then place the peaches flesh side down and grill for approximately 2-3 minutes, make cross hatch marks on the peaches (slightly charred). Remove from the grill then place in a shallow baking dish, sprinkle brown sugar evenly over the peaches. Combine the Dark Rum and the Almond Liqueur and drizzle over the peaches. Bake for approximately 10 minutes or until softened. Serve hot, warm or cold with quality Vanilla Icecream, sprinkle with sliced almonds or chopped walnuts. Perfect light dessert for the Spring and Summer. **The riper the peaches are, the less baking time that they will require**

Easy Pico de Gallo (Salsa)

• 4 Large Ripe Tomatoes (use the petals only)
• 1/2 Cup Small Diced Red Onion
• 1 Small Minced Jalepeno
• 1 Clove Fresh Minced Garlic
• 1/2 Cup Fresh Chopped Cilantro
• 1 Fresh Lime Juiced
• 1/2 Fresh Lemon Juiced (zest if desired)
• Kosher Salt and Pepper to taste

Begin by preparing the tomatoes, only use the petals of the tomato, discard the center with the seeds. Medium dice the tomatoes, add to a large mixing bowl. Prepare the other ingredients and add to the tomatoes, stir well and store in the refrigerator. This yield should give you plenty of servings throughout the week to go with; egg whites in the morning, grilled chicken salad for lunch and your broiled salmon for dinner! It is so simple to prepare and it adds tons of flavor to any lean protein. ** Double the recipe and take to your next party or BBQ**

Honey Herbed Carrots

• 1.5 LB Carrots (tops removed, peel and slice on bias)
• 1/4 Cup Honey
• 2 TB Extra Virgin Olive Oil
• 2 TB Minced Shallots
• 1 TB Fresh Chopped Thyme (stems removed)
• 1 TB Fresh Chopped Italian Parsley
• Kosher Salt and Fresh Ground Black Pepper to taste

Pre-Heat oven to 400 Degrees, then line a sheet tray with foil. Cut off the tops, peel and slice carrots on a bias then place in a large mixing bowl. Then add honey, evo, thyme, parsley, shallots, kosher salt and black pepper, toss well to evenly coat the carrots. Transfer to the sheet tray scatter carrots evenly and roast until carrots are tender. Transfer to a serving bowl or platter, this dish goes well with any protein. It is healthy, tasty and oh so easy! Enjoy ;)

Lighter Smashed Potatoes

• 2 LB Potatoes (red or yukon)
• 1 Minced Garlic Clove
• 3 TB Sliced Chives or Green Onion
• 1 Cup Low Fat Sour Cream
• 1/2-1 Cup Chicken Stock
• Kosher Salt and Black Pepper

In a large pot add potatoes and kosher salt, then cover with enough cold water, approximately 4 inches over the potatoes. Boil until tender. (I stab with a paring knife, if it slips right off it is cooked). Then with a potato masher, roughly smash the potatoes in the pot while they are still hot. Next fold in the sour-cream, chicken stock (hot), chives, garlic, kosher salt and black pepper. Transfer to a serving bowl and serve immediately. This recipe is rustic, lower in calories than regular smashed potatoes and can be paired with almost any meal! Delicious! **I use either Fingerling, Red and Yukon Gold potatoes when preparing this recipe.

Scrumptious Frittata

• 2 Cups Egg Beaters
• 1/2 Cup Fat Free Cottage Cheese
• 1/2 Cup Shredded Mozzarella Cheese
• 1/2 Cup Diced Cooked Ham
• 1 Cup Cooked Chopped Broccoli
• 1 Roma Tomato Thinly Sliced (rounds)
• 1/2 Tsp Kosher Salt and 1/4 Tsp Black Pepper
• 1 TB Extra Virgin Olive Oil (EVO)

Pre heat oven broiler. In a medium non-stick oven proof skillet saute ham in EVO until rendered. Meanwhile in a large bowl whisk together egg beaters, cottage cheese, salt and pepper. Remove rendered ham from skillet. Medium heat spray skillet with PAM then add egg mixture sprinkle ham, broccoli and mozzarella cheese into the skillet. Allow to gently cook on medium heat, stir once then arrange tomato rounds evenly around the frittata and place skillet in broiler to finish cooking. Gently shake the skillet to see if the mixture has cooked or set. It should be jiggle free. Allow to fully cool before slicing. ** When cooking eggs, always use medium to low heat to avoid burning and creating a rubbery texture.

Roasted Assorted Vegetables

• 1 Large Red Onion sliced
• 2 Large Carrots peeled Sliced on bias
• 2 Large Zuchini Sliced on bias
• 1 Large Red Bell Pepper cut thick strips
• 1 Large Yellow Bell Pepper cut thick strips
• 1 Bunch of Aspargus cut into 2" pieces
• 2 Large Yellow Squash Sliced on bias
• 4 Cloves Crushed Fresh Garlic
• Zest of one Lemon
• Salt and Pepper to taste
• Remove stems from 4 Sprigs of Thyme Roughly Chop
• 1/4 Cup Extra Virgin Olive Oil

Preheat oven to 400F. Roast vegetables on top rack in the oven. In a large mixing bowl add the extra virgin olive oil, lemon zest, thyme, garlic, salt and pepper. Toss well, then evenly arrange veggies on sheet trays without over crowding (so they roast evenly). Roast for approx 15 minutes or until tender and caramelized. I usually make enough to go with at least two days worth of meals. Roasting brings out the natural sugars in vegetables, which begins to caramelize them enhancing their taste and flavor. This is easy to do and it is so convenient to come home to delicious ready-to-go veggies to add to your protein.

Ulimate Energy Bars

• 3/4 Cup Natural Creamy Peanut Butter (I use Skippy)
• 1/2 Cup Honey
• 1/4 tsp Ground Cinnamon
• 1/4 Cup Water
• 2 TB Coconut Oil
• 1 tsp Vanilla Extract
• 2 Cups Old Fashioned Rolled Oats
• 1 Cup Kashi 7 Whole Grain Flakes
• 1/4 Cup Raw Almonds Chopped
• 1/4 Cup Dried Blueberries
• 1/4 Cup Dried Tart Cherries
• 1/4 Cup Flax Seed Meal
• 1 Scoop Vanilla Protein Powder

Spray a 9 by 13-inch baking dish with Pam and set aside. In a small saucepan over medium heat, combine honey, peanut butter, coconut oil and cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat then whisk in water. Then add vanilla extract and protein powder. In a large bowl, combine oats, kashi cereal, almonds, cherries, blueberries and flax meal. Pour peanut butter mixture over oatmeal mixture and fold with a spatula until well mixed and evenly coated. Transfer to baking dish, cover with parchment paper and press VERY FIRMLY into dish. Allow to cool completely in the refrigerator. To serve, cut into bars and wrap them with plastic wrap for a homemade healthy snack on the go.

Curried Wheat Berry Salad

• 1 1/2 Cups Wheat Berries
• 1/2 Cup Shredded Carrot
• 1/2 Cup Dried Tart Cherries
• 1 Small Zucchini Medium Diced
• 1/4 Cup Chopped Fresh Parsley
• 1/4 Cup Chopped Fresh Chives
• 1/4 Cup Sliced Almonds
• 1/2 Lemon (Juiced)
• 2 TB Apple Cidar Vinegar
• 2 TB Curry Powder
• 1/2 Tsp Cinnamon
• 1/4 Cup Light Olive Oil
• 2 TB Honey
• Kosher Salt and Black Pepper to taste

In a medium sized saucepan cover wheat berries with water, so that it comes about 2 inches above berries. Bring to boil, then simmer until tender next drain and allow them to cool in a large serving bowl. Once cooled add carrot, cherries, zucchini, parsley, chives, and almonds. Then in a small bowl add remaining ingredients EXCEPT the olive oil. Whisk ingredients together then slowly whisk the extra virgin olive oil to emulsify the dressing. Add to the Wheat Berries and stir well. Cover and refrigerate, I like the salad to marinade in the refrigerator for at least 1/2 hour before serving. This simple salad is nutritious and can be paired with just about anything. My favorite way is to make a bed of spinach on a plate add about 1 Cup of Curried Wheat Berry Salad, then a piece of grilled chicken or salmon.

Chilled Soba Noodle Powerpacked Salad

• Approx 1 LB Soba Noodles
• 1/4 Cup Rice Vinegar
• 3 TB Fish Sauce
• 1/4 Cup Soy Sauce
• 2 TB Sesame Oil
• 1/4 Cup Mirin
• 3 TB Lemon Juice and 1 TB Zest
• 3 TB Lime Juice and 1 TB Zest
• 1/2 Cup Creamy Natural Peanut Butter (Skippy)
• 1 TB Minced Fresh Ginger
• 1/4 Cup Canola Oil
• 1 TB Minced Fresh Garlic
• 1 Red Pepper cut into thin strips (Julienne)
• 3 Green Onions sliced thin
• 1 Cup Roughly Chopped Cilantro
• 1 Cup Shredded Carrot
• 2 Cups Steamed Broccoli Florrets
• 1 TB Black Sesame Seeds, 1 TB White Sesame Seeds
• 2 TB Red Chili Flakes
• Salt and Black Pepper to taste

Soba noodles are native Japanese noodles made of buckwheat flour and wheat flour. They are about as thick as spaghetti, and prepared in various hot and cold dishes. So it is extremely versatile and offers more nutritional value than regular pastas. Bring a large pot to a boil, cook Soba noodles until tender (approx 7-10 minutes). Drain well, transfer to large bowl add 1TB of Canola Oil to coat noodles, and set aside in refrigerator. In food processor add rice vinegar, fish sauce, soy sauce, sesame oil, mirin, citrus juice/zest, peanut butter, ginger, garlic, and canola oil and pulse until combined well. Then pour over the noodles and toss well, next combine all remaining ingredients. Serve either family style or individual portions. Enjoy!

Double Coated Dark Chocolate Covered Strawberries

• 6 or more Large Fresh Strawberries
• 5-6oz Quality Dark Chocolate (Valrhona/ Scharffen Berger)

For Valentines Day, I thought I would add a guilt-free dessert. It is as simple as making toast, so for all you "non-cooks" out there wanting to impress your sweetheart, this recipe is for you! What is Valentines Day without some chocolate and strawberries?! ;) The quality of chocolate is crucial, my two favorites are Valrhona and Scharffen Berger. Also the flavor (actually tasting like a real strawberry) the taste (sweetness) and appearance are a must, when picking out strawberries. Ready to WOW your sweetheart now?! Gently wash 6 large (chocolate dipping strawberries) leaving the stems on, and gently dry with paper towel. Make sure that the strawberries have no water on them whatsoever. Line a sheet pan with parchment paper and place the strawberries on them. Melting the chocolate: the most important part! To melt the chocolate cut it into small chunks so that it will melt evenly. Choose a small microwavable proof bowl and one that does NOT hold its heat, preferably glass. Add chocolate to bowl and microwave (use chocolate setting if your microwave has one) or use LOW heat in 30 second increments stirring each time with a small spatula. You do not want to overcook or burn the chocolate. So ensure that you use low heat with constant checking and stirring! Once chocolate has just melted (not hot) stir well. Pick up the strawberries by holding the stems. Angle the strawberries down into the chocolate and coat entire berry leaving about 1/4 inch from the top. Perform this quickly to every strawberry, then give them a second dipping of chocolate! If chocolate cools down too quickly, microwave again for a few seconds. Place the double coated chocolate covered strawberries onto an appropriate serving plate and serve! *** To use left over chocolate, slice a banana into 1/2 inch slices, pierce with a toothpick and coat with chocolate***

Competition Compatible Fish!

• 2-3 LBS of White Fish suggested
• 3 TB Extra Virgin Olive Oil
• 3 TB Chopped Fresh Thyme
• 3 TB Chopped Fresh Parsley
• 3 TB Minced Shallot
• 1 TB Minced Fresh Garlic
• 1 Tsp Lemon Zest
• 1/2 Lemon (Juiced)
• Kosher Salt and Ground White Pepper

When dieting eating clean can become tasteless and mundane...which it doesn't have to be! For this recipe you can use white fish such as Orange Roughy, Halibut, Cod, Haddock, Pollack, and Tilapia. I prefer fresh fish, as oppose to frozen and you can buy it in bulk from Wholesale establishments such as Costco and Sam's Club. Preheat oven to 400 Degrees. Line sheet pan (with a one inch side) with bleach free parchment paper and spray with PAM. In a large mixing bowl add olive oil, garlic, thyme, parsley, shallots, lemon juice and lemon zest. Add fish and gently toss fish to evenly coat each piece. Evenly arrange fish onto the lined sheet pan then sprinkle with kosher salt and ground white pepper (white pepper is best when cooking white fish). Place fish on the top shelf in the oven and cook until firm to the touch, approximately 8-10 minutes. I cook off several pounds so I have tasty lean protein on the go! By using fresh herbs and aromatics it enhances the flavor of the fish, while adding nutrients too! Low in fat, easy to prepare, nutritious, and incredible flavor!

SUPERBOWL NACHO'S!

• Bag of Tortilla Chips (Corazonas) my favorite!
• 2 Cups of Beef Chili
• 2 Cups Low Fat Mozzarella Cheese
• 3/4 Cup Guacamole
• 1/2 Cup Fat Free/Low Fat Sour Cream
• 1/4 Cup Chopped Jalapeno's (canned)
• 1/2 Cup Salsa (Mild, Medium or Hot)

I am not claiming that this recipe is "healthy"! I revised delicious Nacho's to reduce the calories without the taste! In this recipe, I used my Beef Chili Recipe and Guacamole which you will find in the recipes! To serve family style, evenly layer Tortilla Chips in a large shallow bowl then sprinkle with cheese, layer chili and sprinkle cheese again. Microwave until the cheese has fully melted (approx 1.5 minutes) remove from microwave and top with salsa (store bought), jalapenos, guacamole, and sour cream. Serve immediately! A healthier version to the regular nacho's and home-made is always better! **I buy the large bag of Tortilla Chips and use about 1/2 a bag**

South of the border breakfast!

• 1 low carb Tortilla wrap
• 1/4 sliced Avocado
• 1/4 Cup Egg whites
• 1 Tsp Thinly sliced Green Onion
• 2 Slices of Cooked Turkey Bacon (chopped)
• 1 oz Fresh Sliced Mozzarella Cheese
• 3 TB Salsa

In a non stick skillet cook egg whites and green onion, either omelette or scramble style, set aside. Then on medium heat using the same skillet, heat the tortilla on the first side then turn it over and place the mozzarella, bacon, avocado and egg whites in the middle of the wrap. Cook approximately 2-3 minutes or until tortilla becomes slightly crispy. Roll up, dip in salsa and enjoy!

Chicken Salad

• 1 LB Roasted Chicken (Cubed or shredded)
• 1/2 Cup Low Fat Mayonnaise
• 1 TB Freshly Squeezed Lemon Juice
• 1 TB Fresh Chopped Dill
• 1 TB Fresh Chopped Parsley
• 1 Tsp Dijion Mustard
• 1 Celery Stalk small diced
• 1/2 Cup Shredded Carrot
• 1/4 Cup Walnuts Roughly Chopped
• Kosher Salt and Fresh Ground Black Pepper to taste

I usually use Rotisserie Chicken it saves time and it is convenient! However if I don't, I will grill or roast a few chicken breasts to make the Salad. In a medium bowl add mayonnaise, lemon juice, and mustard then whisk until mixed. Then fold in the herbs, celery, carrot, walnuts and chicken. Season to taste with salt and pepper. Store in an air-tight tupperware container in the refrigerator. **You can add/eliminate or substitute ingredients if desired. (ex: substitute tarragon instead of dill, or almonds instead of walnuts) **I have also folded in left over brown rice to add carbohydrates to make a complete meal. Another favorite addition is chopped apple!

Skirt Steak Fajitas

• 2 LBS Skirt Steak (fat trimmed)
• 2 Limes Juiced and zest (use microplane)
• 1 Lemon juice and zest
• 1 Orange juice and zest
• 2 Green Onions roughly chopped
• 1/2 Cup Fresh Cilantro
• 2 Jalapenos roughly chopped
• 4 Cloves Fresh Garlic
• 2 TB Olive/Canola Oil
• 1 Tsp Black Pepper
• 2 TB Kosher Salt
• 2 Red Onions thinly sliced
• 1 Green Bell Pepper thinly sliced
• 1 Red Bell Pepper thinly sliced
• 1 Poblano Pepper thinly sliced
• Brown Rice instead of Tortillas
• Quality store bought Salsa, or Pico de Gallo

In a cylinder container, combine citrus juice and zest, green onions, cilantro, jalapenos, garlic, oil, salt and pepper then blend ingredients with either a hand held immersion blender or blender. Cut Skirt Steak into 3-4 large pieces, arrange into a airtight container. Pour marinade over steak and mix thoroughly with your hands to ensure the meat is covered, let marinade in fridge overnight for best results. **Preferred cooking method: Flat top on outside grill, or large cast iron skillet** Remove meat from marinade and drain off excess marinade. Season with salt and pepper before cooking. Using an outside grill flat top, heat a small amount of oil and cook meat approx 4 minutes on each side. Remove meat, set aside and let rest, meanwhile quickly add a small amount of oil to flat top and cook onions and peppers for approx 10 minutes, season to taste. Slice steak against the grain. To serve, spoon rice onto a plate and top with meat, veggies and salsa. Enjoy.

Mighty Meaty Loaf!

• 2 LBS Laura's Lean Ground Beef
• 2 Egg Whites
• 1/2 Cup Quick Oats
• 1 Medium Zucchini Grated
• 1/2 Cup Red Pepper Small Diced
• 1/2 Cup Vidalia Onion Small Diced
• 1/2 Cup Grated Carrot
• 3 Garlic Cloves Minced
• 3 TB Freshly Chopped Parsley
• 1 TB Kosher Salt
• 1/2 Cup Skim Milk
• 1 Tsp Black Pepper
• 1 oz Can Tomato Paste
• 1/4 Low Sugar Ketchup

Preheat oven to 350 Degrees. In a large skillet, saute onion until translucent then add garlic, zucchini, peppers and carrot. Saute until veggies have softened (approximately 10 minutes total). Set aside and let cool. In a large mixing bowl add beef, egg-whites, oatmeal, milk, parsley, salt and pepper. Mix all ingredients very well with your hands. Then fold in the veggie mix until fully incorporated. Spray a loaf pan with non-stick spray and transfer mixture into the pan. In a small bowl mix tomato paste and ketchup together add a pinch of sugar salt and pepper, top meatloaf with tomato sauce. Roast for about one hour or until thermometer reads 155. Let the meat rest for at least 10 minutes before slicing and serving to retain the juices.

Berry Delicious Yogurt Parfait

• 1 Cup Fat Free Greek Yogurt (eg. Fage)
• 1 TB Sliced Almonds
• 4 Fresh Strawberries Thinly Sliced
• 1/4 Cup Blueberries
• 1 TB Vanilla or Strawberry WHEY Protein Powder

Mix protein powder into yogurt then sprinkle fruit and almonds on top. Enjoy. This can be used as breakfast, dessert or as a snack. It is high in protein and fiber. The Almonds provide a small dose of healthy fats. For more healthy fats and additional fiber add 1TB of Flax Meal. *FAGE is my favorite brand of Greek Yogurt.

Tuscan Shrimp with a Bean Ragout

• 1lb Extra Jumbo(18 shrimp) or Jumbo Shrimp (23 shrimp)
• 1 Large Vidalia Onion sliced thin
• 4 Cloves of Freshly sliced Garlic
• 28oz Crushed Tomatoes (canned)
• 3/4 Cup Pitted Kalamata Olives
• 2 Medium Zucchini medium diced
• 1 Can Cannellini Beans (rinsed and drained)
• 2 Rosemary Sprigs (roughly chopped)
• 2 Large Dried Bay Leaves
• 1 Lemon Wedge (optional)
• 1 TB Parsley Freshly Chopped
• Extra Virgin Olive Oil
• Kosher Salt and Black Pepper

Heat a large deep sided skillet on low, add a minimal amount of extra virgin olive oil and heat through. Next add the onion and saute until translucent. Next add the garlic give it a quick stir then add tomatoes, black olives, zucchini, cannellini beans rosemary and bay leaves. Simmer on low heat for approximately 25-30 minutes. Season well with kosher salt and black pepper. Remove bay leaves before serving, to avoid surprises! Preheat grill (medium heat). Purchase peeled (de-veined) shrimp, with tails on. Rinse and dry shrimp well with paper towel and add to a clean dry bowl. Coat shrimp lightly with extra virgin olive oil, salt and pepper. Grill shrimp over medium heat until cooked. To serve family style in a large shallow dish, spread out ragout then arrange shrimp on top and sprinkle with freshly chopped parsley and a drizzle of fresh lemon! Low calorie, high fiber, low fat, HIGH TASTE!

Easy Cedar Plank Salmon

• 1 Cedar Plank (soaked in water)
• Side of Salmon (or two large pieces)
• 2 TB Extra Virgin Olive Oil
• 2 TB Honey
• Kosher Salt and Fresh Ground Black Pepper to taste

Cedar planks can be found at specialty food and retail stores also online. Just ensure that they are untreated and meant for food! Follow directions that should be with the Cedar planks, you should submerge the entire plank in water for approx 15 minutes before using on the grill. (pre-heat the grill) Once the Cedar has soaked, remove from water bath and shake off excess water. Place the side or pieces of Salmon directly onto the board. Pat Salmon dry with paper towel, then season well with Kosher Salt and Pepper. In a small bowl add honey then whisk in the oil, drizzle mixture evenly over the salmon. Once the grill is hot, turn off the middle burner then place Cedar Plank in the middle of the grill and close the lid. The wood may catch fire during the cooking process, so have lots of water handy to put out the flame without drowning the salmon of course! Plenty of smoke will be created from the Cedar, so keep the lid closed during cooking so that the Salmon will be infused with Cedar smoke. Cooking time will vary due to the thickness of the Salmon. This cooking method is extremely flavorful, healthy and very easy, it is a great recipe to use for a dinner party and you will definitely wow your guests!

Easy Potato Salad

• 2 LB of Red Skinned Potatoes
• 1/4 Cup Low Fat Mayonnaise
• 1/4 Cup Fat Free Sour Cream
• 3 TB Minced Shallots
• 1/4 Cup Fresh Chopped Parsley
• 2 TB Chopped Capers
• 1 TB Lemon Juice
• 1 Tsp Lemon Zest
• Kosher Salt and Pepper to taste

Wash potatoes leaving the skin on (potato skin contain fiber and nutrients) put in a medium sized pot and fill with plenty of COLD water add 2 TB of kosher salt. Bring to a boil, then simmer until potatoes are tender. Once cooked, drain and place potatoes on a sheet pan to cool. While the potatoes are cooking/cooling combine in a medium bowl, mayonaise, sour cream, shallots, lemon juice and zest, parsley, capers, salt and pepper. (I usually make an extra cup of dressing so that I can use it throughout the week in other dishes). Quarter the potatoes and add enough dressing to evenly coat the potatoes. I generally let the potatoes marinade for about 1/2hr before serving them. *For a boost of protein cook some egg whites omelete style, once cooled medium dice and add to potato salad.

Strawberry Smoothie

• 1 Cup Ice
• 8-10 Frozen Strawberries
• 1/2 Cup Vanilla Flavored Almond Milk
• 1-2 Scoops Vanilla or Strawberry Flavored Whey Protein Powder
• Stevia (optional)

Add all ingredients into blender and mix until soft and creamy. Serve immediately. * I prefer to buy sliced frozen strawberries because they blend better, I use a large handful.

Flank Steak Asian Marinade

• 2 Large Pieces of Flank Steak (3-4 LBS)
• 1/4 Cup Low Sodium Soy Sauce
• 1 Lemon (juice and zest)
• 1 Lime (juice and zest)
• 1/2 Orange (juice and zest)
• 8oz Pineapple Juice
• 1/4 Cup Sesame Oil
• 4 Cloves Crushed Fresh Garlic
• 1/2 Cup Sweet Chili Sauce
• Kosher Salt and Fresh Ground Black Pepper

Wisk ingredients together in a large rectangular container, add flank steak and press them down into the marinade. Marinade over night. Season well with salt and pepper before cooking. Grill or broil to medium rare, let meat rest once finished cooking then slice thin against the grain. This marinade is delicious and is definitely a crowd pleaser!

Who doesn't like Gucamole?

• 3 Ripe Avocados
• 1/2 Cup Grilled Corn
• 2 TB Minced Red Onion
• 1 Large Roma Tomato (petals only, small diced)
• 1/4 Cup Chopped Fresh Cilantro
• 1 Fresh Lime Juiced
• 1/2 Fresh Lemon Juiced
• Kosher Salt and Pepper to taste

In a large bowl smash avocados then immediately add the lime and lemon juice (to prevent oxidization). Next add corn, tomato, cilantro and season well with kosher salt and black pepper. Serve immediately.

Healthy Italian Pasta Salad

• 1 Box (1LB) Whole Wheat Spiral Pasta
• 1 Pint Cherry Tomatoes
• 1/2 Vidalia Onion Small Diced
• 1 Clove Fresh Garlic Minced
• 2 TB Capers
• 1/2 Cup Kalamata Olives Chopped
• 1 Medium Zucchini Small Diced
• 1/4 Cup Chopped Fresh Parsley
• 1/4 Cup Extra Virgin Olive Oil
• Lemon Wedge to drizzle before serving
• Kosher Salt and Fresh Ground Black Pepper

Cook pasta until al-dente (which in Italian literally means "to the tooth") drain, then set aside. In a large skillet saute onion gently for 1 minute. Next add garlic, cherry tomatoes and zucchini and simmer (low heat) until the Cherry Tomatoes soften. Next add olives, capers, salt, pepper and parsley. Turn off the heat then add pasta, Extra Virgin Olive Oil and stir well drizzle with fresh lemon before serving. Can be served either warm or cold.

Waldolf Salad (great for lunch)

• 1 Head of Boston Bibb Lettuce (torn into bite sized pieces)
• 1/2 Green Apple Chopped
• 2 TB Walnuts
• 1/4 Cup Red Grapes (cut in half)
• 6-8oz Grilled Chicken
• 2 TB Low Fat Blue Cheese Dressing

Great salad for lunch, instead of crumbling blue cheese on the salad, by using a low calorie blue cheese dressing you will still have the flavor of blue cheese. It is a sweet and savory salad that is low in carbohydrates, yet it will keep you full because of the healthy fats and fiber!

White Bean Dip and Spread

• 1 Can of White Beans, rinsed and drained
• 1 Bulb of ROASTED garlic (roast in oven, prior)
• 1/2 Vidalia Onion Small Diced
• 1 Sprig of Rosemary (remove stem, and chop leaves)
• 1/4 C Extra Virgin Olive Oil (optional)
• 1/2 C Chicken Stock (may need more)
• Kosher Salt and Fresh Ground Black Pepper to taste

In a large saute pan add EVO and saute onion until tender then add the white beans and chicken stock. Mash the beans with a wooden spoon then add the roasted garlic and rosemary. The mixture will begin to thicken, season with salt and pepper and stir in Extra Virgin Olive Oil. Let cool and store in the refrigerator in an air-tight container. I usually double or triple the recipe because it can last several days. I spread it on sandwiches and wraps, use it as a dip with fresh veggies, the uses are endless. Much healthier option than mayonnaise and those fattening ranch dips!

Nutrition Packed Quinoa Salad

• 2 Cups Chicken Stock (preferably organic)
• 1 Cup Quinoa
• 1/2 Juiced Lemon and 1TB Lemon Zest
• 3 Small Diced Roma Tomatoes (use petals only, no seeds)
• 1 Cucumber (cut length ways and scoop out seeds) small dice
• 1 Green Onion thinly sliced
• 1 Cup Shredded Carrot
• 1/2 Bunch of Fresh Parsley chopped fine
• 1/4 Cup Extra Virgin Olive Oil
• Kosher Salt and Fresh Ground Black Pepper to taste
• 1 Red Bell Pepper small diced

In a large saucepan bring Chicken Stock to a boil then add Quinoa and reduce heat to a simmer cover and finish cooking the Quinoa. Once cooked let the Quinoa cool to room temperature. While the Quinoa is cooking/cooling prepare your vegetables, then combine all ingredients in a large bowl. This recipe can be paired with almost everything and tastes even better the next day! You can add or substitute any vegetable to your liking.

Delicious Roasted Sweet Potatoes

• 3-4 Medium Peeled and Small Diced Sweet Potatoes
• 4 Sprigs of Fresh Thyme (remove leaves from stems)
• 1 clove of Garlic (minced)
• 1/4 Cup Extra Virgin Olive Oil
• Kosher Salt and Fresh Ground Black Pepper to taste

Preheat Oven to 400 degrees F, cut sweet potatoes into small cubes (the smaller you cut them the quicker they cook) Remove leaves from the thyme and just run your knife through it to release the herbs natural oils. In a large ziplock bag combine thyme, garlic, oil, salt and pepper then the sweet potatoes. Close the bag and coat the potatoes with the mixture. Spread evenly on a aluminum lined sheet pan (spray with PAM first) and roast until tender. These are simple quick and healthy, you can also prepare enough for a few days!

Tasty Healthy Chicken Marinade

• 6-8 Chicken Breasts (pound out thin)
• 1/2 Cup Parsley
• 2 TB Capers
• 1/2 Cup Parsley
• 1/4 Cup Kalamata Olives (pits removed)
• Rind and juice of one Lemon
• 1/4 Cup Extra Virgin Olive Oil
• Kosher Salt and Pepper to taste

You can prepare this by hand however it is much easier and quicker to use a food processor. In a food processor, combine parsley, capers olives, lemon juice and rind, pulse until combined then add Oil. In a large bowl pour marinade over chicken, use hands to coat the chicken with marinade. You can marinade it over night or let it sit for half an hour and grill it!

Quick and Easy Protein Pancakes

• 5 Egg Whites
• 1/2 C Quick Oats or Old Fashioned
• 1/2 C Fat Free Cottage Cheese
• Dash of Cinnamon and or Pumpkin Spice

Blend until smooth in blender, cook in a non-stick skillet with PAM just like regular pancakes. Top with Sugar Free Syrup/Jam and if you would like Peanut Butter/Almond Butter This is what I eat almost every single morning, I don't even like regular pancakes anymore!

Healthy Delicious Chili (Lean Beef or Turkey)

• 2 LBS Ground Organic Lean Beef or Turkey
• 1 Can Organic Black Beans (rinsed)
• 1 Can Organic Pinto Beans (rinsed)
• 1 Large Small Diced Red Onion
• 1 Small Diced Red Pepper
• 1 Small Diced Green Pepper
• 1 Minced Jalapeno
• 2 Chipotles Chopped (in adobo sauce)
• 4 Cloves Minced Garlic
• 6oz Organic Tomato Paste
• 32oz Organic Crushed Tomatoes
• 3 TB Chili Powder
• 2 TB Cumin
• 2 TB Corriander
• 1/2 Tsp Cinnamon
• Kosher Salt to taste
• Black Pepper to taste
• Extra Virgin Olive Oil

In a large pot, saute red onion in approximately 3TB extra virgin olive oil until translucent. Incorporate tomato paste and cook gently for approximately 1 minute. Add crushed tomatoes, beans, peppers, jalapeno, chipotles, garlic and spices. Bring to a boil then whisk in the ground meat (the meat will remain tender by using this method). Reduce heat and simmer for approximately 45mins. Season to taste with salt and pepper. Tip: Double the recipe and freeze for healthy meals in a pinch! *Find Chipotles in the Hispanic section of grocery store, they come in small cans. I use a few tablespoons of the adobo sauce in the chili too. **Favorite brand of Lean Beef is Laura's and Turkey is Jennie O.