Try Some Of Our Healthy Recipes!

Veggetti Zucchini Spaghetti


*Veggetti your zucchini. (1 average zucchini makes approx. enough for 1 plate) 
*Sauté 1– 2 tbsp. (depending on taste) of garlic in olive oil. 
*Add in approx. 3c of spinach and approx. 1c of sliced grape tomatoes. 
*After the spinach is cooked down, add a Tablespoon of Feta Cheese. 
*Add your Veggetti zucchini and a precooked meat such as chicken. Sauté until soft. 
*Top with a little fresh grated Parmesan cheese.


Cauliflower Pizza Crust

It's delicious! 
(found on


Minutes to Prepare: 15
Minutes to Cook: 15
Number of Servings: 4



1 cup raw, grated (or chopped in food processor) cauliflower*
1 egg
1 cup mozzarella cheese
1 tsp oregano
2 tsp parsley
(may add other Italian spices as desired--such as dried or fresh basil)


Makes 4, 1-slice servings. Can be doubled for a larger pizza

Preheat oven to 450 degrees.

Spray a cookie sheet with non-stick spray or use parchment paper.

In a medium bowl, combine cauliflower, egg, mozzarella and all desired spices. Press evenly on baking pan or pizza stone.

Bake at 450 degrees for 12-15 minutes (up to 20 minutes if you double the recipe). You may turn over once if desired.

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese. Get creative!

Place under broiler, on high heat, until cheese is melted.

Reheats nicely and can still be held in the hand, even the next day. (If you don't press "dough" too thin, make small rounds and add enough egg to hold together.)

Pizza crusts can be frozen after the initial baking and used later.

*If using frozen cauliflower, prepare according to package directions. After cooked and slightly cooled, shred cauliflower with a cheese grater, (or grater blade on food processor) and then measure for the recipe. (An "unpacked/loose" cup.) Be sure to drain WELL.

Guesstimate~Approximately 2 1/4 cups of 1" cauliflower would grate into one cup of grated (or riced) cauliflower.

For lower calories, substitute two egg whites for whole egg and low or no fat mozzarella cheese.

Don't spread "dough" too thin or it will fall apart; if it's too thick, it's doughy in the middle.

Best results are found using fresh cauliflower and not baking first.

Let us know your results! Enjoy!

Cauliflower Fried Rice

(found on


1/2 cups - Carrots, thinly sliced
3 cups - Cauliflower, raw (use a cheese grater or food processor)
3 - Garlic cloves, minced
1/2 cup - Onion, diced
1/2 cup - Peas, frozen

2 Eggs (or 4 egg whites) scrambled

3 tbsp Soy sauce

Oils & Vinegars:
1/2 tbsp Olive oil

1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes).

2. Next add in peas and carrots and cook until carrots begin to soften and peas are heated through, about 3-4 minutes.

3. Next stir in scrambled eggs , cauliflower and soy sauce. Cook stirring frequently for about 5-7 more minutes.

Feel free to add your favorite protein and vegetables! We added chicken & veggies!


Chicken, Broccoli, and Cheese Casserole



1 Rotisserie Chicken

2 large or 4 small heads of broccoli

1 can of sliced water chestnuts (diced small)

½ can of fat free cream soup

2 cup of 0% plain Greek Yogurt

8 ounces shredded cheddar cheese

½ cup of corn flakes

½ cup shredded cheddar cheese


1. Debone Rotisserie Chicken into small pieces.

2. Cut off broccoli florets and steam for 5-7 minutes over boiling water.

3. In a saucepan, mix plain Greek Yogurt, cream soup, shredded cheddar cheese, and water chestnuts until smooth.

4. Layer casserole dish as follows (½ chicken, ½ broccoli, ½ sauce, ½ chicken, ½ broccoli, ½ sauce, …followed by ½ cup of corn flakes sprinkled on top and ½ cup of cheese sprinkled on top).

5. Bake at 400’ until the cheese melt and edges bubble.






Spinach Stuffed Chicken 

Preheat oven to 350’
Pound out 4 chicken breasts until thin and wide, set aside.
On the stovetop, sauté 16 oz fresh spinach and 2 cloves of fresh garlic in 2 Tablespoon Olive Oil. Once it cooks down, add 1 ½ oz crumbled reduced fat Feta.
Distribute the spinach mixture onto the 4 chicken breasts and roll up and secure with 2 toothpicks.
Roll in ¾ cup of bread crumbs until well coated. I sprinkled the remaining pan juices from the spinach mixture over the chicken.
Placed on baking sheet and cooked about 1 hour until the internal temp was 165’.

Lemon Parfait

32 oz Plain Greek Yogurt
2 Quart Crystal Lite Lemonade packet
1/2 c Splenda

Accent with Lemon Zest (can be made in smaller portions with individual lemonade packs)

Chicken Salad




  We make our chicken salad with: 

2/3 plain greek yogurt

1/3 light mayo!

Tastes great, extra protein, and less fat!!

Ranch Dip

5 oz plain greek yogurt
1 T light sour cream
1 T light mayonnaise
Dry Ranch dressing mix to taste

Parmesan Encrusted Tilapia

1 cup grated Parmesan Cheese
2 ½ teaspoons paprika
2 Tablespoons fresh chopped parsley
Salt & Pepper to taste
4 Tilapia Filets
Olive oil
1) Preheat oven to 400 degrees. Line baking sheet with aluminum foil.
2) Mix cheese, paprika, parsley, salt, & pepper together in a shallow dish.
3) Coat tilapia filets with olive oil and press into Parmesan Mixture, then arrange on baking sheet.
4) Bake in preheated oven for 12-15 minutes and then broil to crisp. Let sit for 2 minutes.


Broccoli Slaw

1) 1/2 cup olive oil
2) 1/3 cup apple cider vinegar
3) 2/3 cup Splenda
4) Salt & Pepper to taste
5) 12 ounces of broccoli coleslaw mix
6) ¾ cup sliced almonds
7) ¾ cup golden raisins
8) ½ cup sliced green onions
9) ¾ cup chopped green bell pepper
Whisk ingredients 1-4 together in a bowl. In a separate bold mix ingredients 5-9 together in a bowl. Fold the dressing in. Refrigerate for at least 2 hours. Stir again just before serving.

Spagetti Squash

For those who don't know how to make spaghetti squash, I took notes....

*cut squash in half and clean out seeds *put a couple tablespoons of olive oil, a sprinkle of sea salt, and fresh ground pepper
*bake at 400' for 45 minutes to 1 hour
*use a fork and watch it turn in to spaghetti


Spaghetti Squash Lasagna

 Mading it like lasagna and you don't even have to dirty another pan. 



  • 1 spaghetti squash, halved lengthwise and seeded
  • EVOO
  • Sea Salt
  • Pepper
  • ½ c onion, chopped (will cook down to approx ¼ c)
  • 2 tablespoons minced garlic (more or less depending on taste)
  • ½ cup raw mushrooms, chopped (will cook down to approx ¼ cup)
  • 1 pound meat, lean hamburger
  • 1 ½ c stewed tomatoes (I used a 14 oz can Basil, Garlic, Oregano & chopped with cooking scissors)
  • 2 T sliced black olives
  • 2 cup shredded mozzarella cheese


1.     Preheat oven to 400 degrees F (165 degrees C).

2.     Place the spaghetti squash halves, cut side up, onto a baking sheet.

3.     Drizzle with 2 tablespoons EVOO, sea salt and ground peppercorn.

4.     Turn the squash over so they're cut side down and roast until the flesh is tender, about 45 minutes to an hour. Remove squash strands with a fork, reserving the shells.

5.     Meanwhile, brown hamburger or meat of choice and drain. 

6.     Use a non-stick saucepan with cooking spray. Over medium heat, saute the garlic, onion, and mushrooms until tender. Stir in tomatoes and black olives.  Cook for about 15 minutes, or until you have a medium thick sauce.

7.     Layer each half with 1/3 cup spaghetti squash, 2/3 cup of sauce, 1/3 cup of mozzarella x 3 layers.

8.     Bake for 20 minutes in the preheated oven, or until cheese melts. Each half should provide you with 4 portions for the Bariatric patient with approximately 3 oz protein, ¼ cup vegetable, and ¼ cup starch. 


**Recipe amounts and portions are approximate and vary by individual patient.

No Bake PROTEIN Chocolate Oatmeal Balls

1/4 cup Simply Jif Peanut Butter

1 scoop/packet Unjury Chocolate Protein

1 scoop/packet Unjury Vanilla Protein

1/2 cup 1 minute Oatmeal

1/2 cup Splenda

1/4 cup Water


Heat Peanut Butter in Microwave in Bowl for 20-30 seconds.  Add Protein, Oatmeal, Splenda, and Water.  Mix well and divide in to 12 balls.  If sticky, you can roll in a mixture of cocoa and Splenda.  ENJOY!

A Healthy Pimento Cheese

Shred 8 oz of Cabot's 75% Reduced Fat Cheddar, drain a small jar of pimentos, add 3/4 cup of 0% Plain Green Yogurt (I use 6 oz of Chobani), and 1/4 cup of Fat Free or Light Mayo (I use Kraft Fat Free). It is best after it's been chilled over night. This recipe makes 8 portions, providing 78 calories, 3 g carbs, 3 g fat, and 11 g protein. Add a little salt and pepper and maybe a splash of apple cider vinegar or chopped jalepenos to give it a little punch. Let me know what you think when you try it out!

Green Bean Salad

Need something special for your cookout or family get together.  This is a great accent to any meal.  It is a great combination of carbs and veggies.  For the bypass patient that is craving the raw veggies, this is wonderful. 

6 cups green beans (drained)

3 cups black beans (drained & rinsed)

8 ounces (2 jars) diced pimentos (drained)

2 cups Splenda

1 t Dry mustard

1 t Celery seed

1 t Sea Salt

2 cups Apple Cider Vinegar

1/2 Diced Sweet Onion (I use Vidalia)

Mix all ingredients together.  Chill for 4 hours and serve. 1 1/2 cup is the equivalent of 2 veggie portions and 1 starch portion.  If you are a bariatric patient, 1/3 - 1/2 cup would be your portion along with 3 oz of protein.

Healthy Hamburger Helper

  • 1 1/2 pound 90-93% Lean Hamburger, browned, and drained
  • 28 oz Hunts Tomatoes (or whichever brand you like...I use Basil, Garlic, & Oregano), drained
  • 28 oz Del Monte Cut Green Beans, drained
  • Kraft original Macaroni & Cheese

Start water for boiling pasta. 


Brown hamburger, drain, and return to skillet.  Add drained tomatoes and green beans.  Add the cheese packet (but not the butter or milk).  Stir well and simmer.  Once pasta is cooked, add pasta.  Simmer til evenly warm.  (I add garlic pepper) Cover with cheese and place lid on until cheese melts. 


It is quick and delicious.  It makes about 8 portions providing 4 oz protein, 2 x 1/2 cup veggies, and 1/2 cup starch.

Protein + Chocolate + Dessert = Good

1 cup of Ricotta Cheese 0%

¼ cup of Splenda

2 T of cocoa powder

½ t Vanilla Extract


Chill and enjoy!  It's great with a couple of sliced strawberries.

Waist Watchers Salad

  • 2 cups cottage cheese 2%
  • 1 ½ c Mandarin Oranges No Sugar Added
  • ½ c Cool Whip Light
  • 1 box of Sugar Free Jello Gelatin (strawberry, orange, or any preferred flavor)

Mix, chill, serve.

Serves 6

Nutrition Information:

Calories 116; Carbs 16 g; Protein 8 g, Fat Calories 27 cal (23%), Saturated Fat Calories 18 cal (16%)


Muffin Frittatas


  • 6 eggs
  • ½ cup milk
  • ¼ tsp salt
  • 1/8 tsp pepper
  • 1 cup shredded Cheddar cheese (4 oz.)
  • ¾ cup chopped zucchini
  • ¼ cup chopped red bell pepper
  • 2 tbsp chopped red onion



  1. Heat oven to 350 degrees F. Beat eggs, milk, salt and pepper in medium bowl until blended.
  2. Bake in 350 degree oven until just set, 20 to 22 minutes. Cool on rack 5 minutes. Remove from cups; serve warm.


Quick breakfast solution: Bake muffin frittatas the night before and refrigerate. Quickly re-warm in the microwave in the morning.


Makes 12 mini frittatas; 6 servings


Nutrition Info per serving: Calories 164; Total Fat 11g; Saturated Fat 6g; Sodium 296mg; Carbohydrate 3g; Protein 12g

Need a little Guiltless Jello Pudding? 

1 container (16 oz) Plain Greek Yogurt

1 small box Sugar Free Jello Pudding

Add water to thin ( 1/2 c)

Add a little Splenda to sweeten

Mix, chill, and enjoy!!!


One patient shared how she mixes

vanilla, caramel, strawberry and even peanut extract to her Greek Yogurt.


"I use 1 large tub of Fage plain greek yogurt (35.5 oz), 1 to 2 cups Splenda, 1/4 to 1/2 tsp extract. Mix it thoroughly and portion into 4 oz cups.

Makes 7 or 8 cups (depending on how much I eat while mixing ;o)

This is what I have for breakfast everymorning on my waffle with string cheese as a protein and I LOVE IT! It is so rich and creamy, and is a guilt free decadence!"

Candied Carrots Recipe

Take a bag of baby carrots and boil them until they are fork tender.

Drain them in a strainer and return to the pan.

Add Splenda, Cinnamon, and Apple Pie Spice to taste.

They are great…hot or cold.

Protein Shake Recipes

Remember that the point of having a protein shake as a meal replacement is to have a quick on the go meal and not to pack a days’ worth of calories into your drink.

Note that if you have an average cup of 1% Milk with a scoop of protein powder, you should limit your fruit intake to ½ cup. Exceeding this intake allows your carbohydrates to exceed your protein intake.



Protein Powder

Carb Foods


(1 cup)

(1 avg scoop)

(½ c)

Protein (g)


20 – 25 g


Carbs (g)


3 – 5 g

15 g


Need protein shake ideas…

Peanut Butter Cup Shake

8 ounces of 1% Milk

1 scoop of low carb Chocolate Protein Powder (example: Unjury)

½ cup of ice

1 Tablespoon Simply Jif Peanut Butter


Frappucino Shake

8 ounces of 1% Milk

1 scoop of low carb Vanilla Protein Powder (example: Unjury)

½ cup of ice

1-2 Tablespoons of Instant Decaf Coffee

1 Tablespoon Sugar Free Hershey’s Syrup


If you are having a hard time staying satisfied until the next meal, add ½ cup of 1 minute Quaker Oatmeal.


Email me your protein shake recipe.



Toffee Mocha Latte

      Much healthier than the Starbucks version!



  • One 25-calorie packet hot cocoa mix (like Swiss Miss Diet or Nestle Fat Free)
  • 2 tsp instant coffee granules
  • 1 tsp unsweetened cocoa powder, or more for optional topping
  • ½ cup light vanilla soymilk, or more for optional frothed topping
  • 1 Tbsp sugar-free calorie-free English toffee-flavored syrup (like the kind by Torani)
  • Optional topping: Cool Whip Free


  1. Place cocoa mix, coffee granules, and cocoa powder in a large microwave-safe mug or glass. Add 1 cup hot water and stir to dissolve ingredients.
  2. Add soymilk and toffee syrup. Mix well.
  3. Microwave until hot, 30-45 seconds.
  4. If you like, top with Cool Whip or frothed milk and a pinch of additional cocoa powder.


Makes 1 serving


Nutrition Info per serving: Calories 68, Fat 1.25g, Sodium 202mg, Carbohydrates 10g, Fiber 2g, Sugars 5.75g, Protein 5g



Cauliflower Mac and Cheese


  • 8 cups cauliflower florets (1 head)
  • 2 cloves garlic, minced (optional)
  • 2 Tbsp extra virgin olive oil
  • ½ tsp Kosher salt
  • ½ tsp ground black pepper
  • 2 Tbsp butter
  • 2 Tbsp flour
  • 1.5 cups fat free milk
  • ½ cup plain greek yogurt
  • ¼ tsp table salt
  • 1 cup grated sharp cheddar cheese (reduced fat optional)


  1. Preheat oven to 400 degrees. Mix florets with oil and garlic in a sealed bag. Spread on baking sheet. Sprinkle with salt and pepper. Roast until fork-tender and lightly browned, 25 minutes. Remove pan from oven and reduce to 350.
  2. Heat EVOO in a medium skillet over medium heat. Stir in flour and cook for 1 minute. Gradually whisk in milk. Simmer over medium heat, stirring frequently, until thickened, 2 to 4 minutes. Whisk in cream and cook 5 minutes.
  3. Remove pan from heat and stir in ¼ tsp salt, ¼ tsp pepper, and all but 2 Tbsp cheese. Stir over medium-low heat for 5 minutes.
  4. Place cauliflower in an 8X8-inch glass baking dish. Pour cheese sauce on top and sprinkle with 2 Tbsp cheese. Bake until sauce is bubbly, 20 to 25 minutes.


Rosemary Dijon Pork Loin


  • 1 (4-pound) boneless pork loin
  • 2 Tbsp Dijon mustard
  • 2 Tbsp chopped red onion
  • 2 tsp kosher salt
  • ½ teaspoon freshly ground black pepper
  • 1 clove garlic, minced
  • 2 Tbsp coarsely chopped rosemary leaves, plus a few sprigs for garnish


  1. Preheat oven to 350 degrees F.
  2. Trim any excess fat from the pork loin, leaving a thin-layer of fat over the top.
  3. Evenly rub the entire pork loin with the Dijon mustard followed by the onion, salt, pepper, and garlic. Make sure to really rub in the spices, and then sprinkle the rosemary evenly all over the top.
  4. Place the pork in roasting pan lined with a rack and roast for 20 minutes.
  5. Reduce the temperature to 300 degrees F, and continue roasting until a meat thermometer inserted in the thickest part reads 145 degrees F, about 1 hour more.

  6. Transfer the pork to a cutting board, cover loosely with foil, and let rest for 10 minutes.
  7. Slice pork and arrange on a platter garnished with rosemary sprigs.


Self-Crust Pumpkin Pie


  • ½ cup fat free egg substitute
  • 15 oz can pure pumpkin (not pumpkin pie filling)
  • 1/3 cup Splenda
  • 1/3 cup packed Splenda brown sugar blend
  • ¼ tsp salt
  • 1 ½ tsp cinnamon
  • 3 tbsp white flour
  • 1 cup dry milk
  • 1 cup water


  1. Mix all ingredients except water together in a large bowl.
  2. Gradually stir in water until well mixed.
  3. Spray a 9-inch pan with cooking spray. Pour batter into pan.
  4. Bake at 350 degrees for 45-55 minutes or until knife inserted 1 inch from center comes out clean.


Makes 16 servings.


Nutrition Info per slice: Calories 67, Total Fat 0.2g, Sodium 78mg, Total Carbohydrates 14.2g, Dietary Fiber 1.3g, Protein 4.7g


Candied Sweet Potatoes

This is a lighter version of the holiday favorite, sweet potato casserole.



  • 3 medium sweet potatoes (1½ to 2 pounds), peeled and sliced into rounds
  • 10 packets Splenda
  • ½ cup water
  • ¼ cup (1/2 stick) margarine
  • 1 Tbsp vanilla
  • 1 tsp ground nutmeg


  1. Place potatoes in a large saucepan. Sprinkle with Splenda.
  2. Add water, margarine, vanilla, and nutmeg. Bring to a boil.
  3. Reduce heat; cook, covered, 20 to 25 minutes or until potatoes are tender and cooking liquid becomes syrupy.


Makes 9 servings (1/3 cup each)


Nutrition Info per serving: Calories 122, Total Fat 6.7g, Saturated Fat 0.67g, Protein 1.3g, Carbohydrate 14g, Cholesterol 23.3mg, Dietary Fiber <1g, Sodium 86mg




This frittata is packed with protein and veggies; it’s perfect for a healthy breakfast or dinner.



  • 6 cups baby spinach
  • 2 cups portabella mushrooms, washed and chopped into 2-inch slices
  • 1 medium white onion, diced
  • 1 garlic clove, peeled and finely minced
  • 8 large eggs
  • ½ cup Chobani Plain 0% Greek Yogurt
  • ¾ tsp salt
  • Freshly ground pepper to taste
  • 2 Tbsp extra virgin olive oil


  1. Heat an oven-safe, 10-inch skillet over medium high heat. Add 1 Tbsp oil. Add mushrooms and onions. Saute until tender but not brown. Add spinach and garlic; cook until spinach reduces.
  2. Beat eggs in a large bowl. Stir in the Chobani, salt, and pepper. Add the spinach, mushrooms, and onion mixture; mix together well.
  3. Heat oven to broil. Pour egg mixture into heated skillet. Roll skillet to evenly distribute liquid. Turn the heat down to low, and cover the pan. Cook 10 to 15 minutes, shaking the pan every once in a while, until the frittata is just about set.
  4. Place skillet under broiler, about three inches from the heat, for one to two minutes, watching closely, until just beginning to color on the top. Do not allow the eggs to brown too much to avoid bitter tasting eggs.
  5. Remove from the heat, allow to cool in skillet for about 5 minutes, then carefully slide out onto a platter. Serve warm or at room temperature.


Makes 6 servings


Nutrition Info per serving: Calories 185, Fat 11g, Saturated Fat 2.5g, Protein 13g, Carbohydrate 8g, Fiber 7g, Sodium 400mg




Easy Chicken Fajitas in the Deep Covered Baker


  • 3 or 4 Boneless Skinless Chicken Breasts
  • 1 Bell Peppers
  • 1 Red Pepper
  • 2 medium Onions
  • 2T Southwestern Seasoning Mix


  1. Slice the bell peppers with the Ultimate Mandoline or the Forged Cutlery Knife. Slice the onion with Apple Wedger. Put onions and bell peppers in the bottom of the Deep Covered Baker, sprinkle with 1 Tablespoon Southwestern Seasoning Mix. Add the raw chicken on top of the peppers and onions (leave a little space between the chicken breasts), squeeze lime over the chicken using the Citrus Press and then sprinkle with another tablespoon of Southwestern Seasoning Mix. Add a little bit of salt. Cover with the lid and microwave for 15 minutes.
  2. When the chicken is done (cut into a piece or check with the Pocket Thermometer to make sure it is done), cut it up in the baker using the Salad Choppers. Push the veggies to one side of the Deep Covered Baker and put the chicken back in on the other side. Use the Small Bamboo Tongs for serving.


Fresh Salsa


  • ½ small onion
  • 1 jalapeño pepper, stemmed
  • ½ cup (125mL) loosely packed fresh cilantro
  • 1 lime
  • 1-2 garlic cloves, peeled
  • ½ tsp (2mL) salt
  • 6-8 roma tomatoes


  1. Cut onion into quarters. Cut jalapeño crosswise into thirds. Combine onion, jalapeño, cilantro, lemon juice, garlic and salt in Manual Food Processor; pump handle until coarsely chopped.
  2. Add half of the tomatoes; pump handle until coarsely chopped, removing lid and scraping down sides of bowl as necessary. Add remaining tomatoes; pump handle to chop to desired consistency. Serve with tortilla chips, if desired.


Makes about 10 servings (about ¼ cup / 50 mL salsa each)


Nutrients Info per serving: Calories 10, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Carbohydrate 2g, Protein 0g, Sodium 120mg, Fiber 1g


Breakfast Casserole

Pam & Potatoes

Spray a muffin pan with Pam

¼ cup of shredded hashbrowns per well (you can use Simply Potatoes in refrigerator dept or shred your own potatoes *you will need to pat water off if shredded)

Bake at 450’ for 30 minute

In a separate bowl

7 eggs

1 package of Jimmy Dean Turkey Sausage

1 1/2 cup of cheese

Once hashbrowns are complete, place ¼ cup of mixture on each hashbrown

Bake at 350’ for 30 minutes


Cheese Crisps

Need a chip replacement to give you that crunch?  Try making cheese crisps.  You can eat them as a snack alone or use them to eat your chicken salad on. 



  • Cheese
  • Spices to season (garlic, garlic pepper, oregano, etc)


  1. Preheat oven to 450 degrees. 
  2. Line baking sheet with parchment paper.
  3. Use your mandolin to slice cheese very thin and lay on parchment paper.
  4. Cook for approximately 10 minutes. 
  5. Remove with mini spatula and place on plate covered with paper towel. 




Zucchini Lasagna


  • 3 large zucchini, sliced lengthwise 1/4 inch thick
  • 1 lb lean ground beef
  • 1/2 cup onion, chopped
  • 2 small tomatoes, cut up
  • 1 1/2 (6 ounce) can tomato paste
  • 3 garlic clove, minced
  • 1/2 heaping teaspoon dried oregano
  • 1/2 heaping teaspoon dried basil
  • 1/4 heaping teaspoon dried thyme
  • 1/3 cup water
  • 1/8 teaspoon pepper
  • 1 egg
  • 1 cup low fat cottage cheese (or low fat or fat free ricotta)
  • 2 cups mozzarella cheese, shredded
  • 1 teaspoon flour


  1. Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil.
  2. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.
  3. In small bowl slightly beat egg.
  4. Add cottage cheese, half cup of shredded cheese and flour.
  5. In (1 1/2-qt.) baking-roasting pan arrange zucchini across body and cover with half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat sauce.
  6. Bake uncovered at 375 degrees F for 30 minutes.
  7. Sprinkle with remaining cheese. Bake 10 minutes longer.
  8. Let stand 10 minutes before serving.


Collards…a healthy option!

Prepare your collard greens by cleaning them well. Rinse them with water, then soak them for about 10 minutes, empty the dirty water, and rinse again.

Cut the stem out of each leaf.

And slice in 1 inch wide strips.

And slice in 1 inch wide strips.


  • 4 slices of Country Ham, sliced and diced into small dime size pieces
  • 1 small sweet yellow onion, chopped
  • 2 garlic cloves, minced or 2 T jarred
  • 2 Tbsp sugar
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 pounds collard greens, stems removed, sliced into 1-inch-wide strips
  • 2 cup chicken stock (or water for hypertensive patients)*
  • 8 cups of water


1 Heat a large skillet on medium heat. Cook the Country Ham in the skillet until it just begins to brown around the edges, stirring occasionally. Add the onions and cook until they have softened and are just starting to brown.

2 Add the garlic, salt, and pepper. Cook until the garlic becomes fragrant, about a minute.  Bring to a simmer, stirring and scraping up any browned bits from the bottom of the pot.

3 Add the collard greens and the chicken broth and  water and bring to a simmer. Reduce the temp to medium-low. Cook down, stirring occasionally, until the collard greens have wilted and have lost their brightness. Season to taste with vinegar and hot sauce. Serve with some of the pan juices from the pan.



Need a delicious breakfast option...check out these delicious quiches!! **Shared from a patient**



  • 1 package (10 ounces) frozen chopped spinach
  • 1/4 cup diced green bell peppers
  • 3/4 cup liquid egg substitute
  • 1/4 cup diced onions
  • 3/4 cup shredded reduced-fat cheese
  • 3 drops hot-pepper sauce (optional)


  1. Line a baking tray with 12 foil baking cups, spray with cooking spray.
  2. Fry the spinach until well cooked, or for 2 1/2 minutes on high, and drain it. (I put it in the microwave right in the box and then squeeze the water out).
  3. Mix the spinach, peppers, onions, egg substitute, and cheese in a bowl. Split between the 12 baking cups. Bake for 20 minutes at 350°F.
  4. Check if the cups are cooked by inserting a knife in the center. If it comes out clean, they should be cooked.  


Any combination of appropriate vegetables and reduced-fat cheeses may be used.


Makes 6 servings.


Nutrition Info per serving: Calories 77, Total Fat 3g, Saturated Fat 2g, Cholesterol 10mg, Carbohydrate 3g, Protein 9g, Fiber 2g, Sodium 160mg

Contact Us:


Contemporary Nutrition

147 NC Highway 24 

Suite 101

Morehead City, NC 28557


Phone: 252 648 8777

Fax: 252 648 8087




Contemporary Nutrition, Inc.

1425 S Glenburnie Rd

Suite 7

New Bern, NC 28562


Phone: 252 631 5222

Fax: 252 631 5223


Use our Contact Form.

Latest News:

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Feel free to submit to the "Reviews and Patient Testimonials" tab on our website. 



Thank you!


We would like to take this opportunity to thank our loyal patients for all of your years of support, referring friends and coworkers, and helping us grow!


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