Recipes

This is a fantastic, nutrient rich soup that can be enjoyed almost any time of year.  The batch described below is pretty large and can be stored for the week to enjoy as lunch or dinner.  It's difficult to find ways to consume the nutrient rich kale, and this soup makes it easy, and tasty! 

This recipe is a Core Diet favorite!  Plenty of spinach gives this meatloaf a solid serving of veggies, and nutrient density.  It's quick and easy to make, and stays in the fridge all week to enjoy for lunch or dinner after the initial preparation.  Love this recipe!

I love this recipe as a healthy side dish instead of rice or potato. This is also a great recipe to have at a cookout or bring to a party! The garlic and basil make this dish extra tasty! 

This quick-to-make recipe can dress up any lean protein, or can be a simple side-dish!  Although the recipe calls for white mushrooms, you can substitute for others such as portobello or shiitake.   Leftovers are perfect to spice up your salad the next day for lunch! 

This recipe is fast and easy to make for a quick and healthy dinner! The broccoli, tomatoes, and basil make this recipe nutrient rich, while the turkey provides quite a bit of protein.  You can also switch it up by using chicken sausage and pick from a variety of "spice" from mild to hot. 

Looking to enjoy that post workout window? Choose this!  This is a delicious alternative to your typical burger and packed with those important Omega 3 fatty acids!   Use with or without a bun, or with a Joseph's low carb wrap  depending on your weight loss goals. 

During the cold weather when your craving soup, make up a batch of this for lunch and dinner.  Great option for vegetarians that are looking for ways to get their protein intake up.  Double the recipe to have more for leftovers!

This is definitely a Core Diet favorite!  Packed with nutrients and high protein, it's the perfect meal on those cold winter days.  Make a batch or tow and freeze for a later date!

Makes about five 1 cup servings.  

This is a great option for a dinner or lunch salad.  Split the recipe in half and it's a whole meal, looking for a smaller salad split the recipe by 4. 

This salad can be a meal on it's own!  Perfect substitute for the traditional high calorie, low nutrient dense potato salad.  Sweet potatoes are low glycemic so don't worry if you are not in post workout window!  

Not sure what to do with those cans of black beans sitting in your cupboard?  This is a great option for lunch or even as a side dish for dinner (smaller portion).  This is a fast recipe to prepare and cook! 

You don't need to have pasta to enjoy meatballs!  Sub out the meat for chicken or turkey and skip the pasta. Perfect for a snack, but they are not quite a meal on it's own though... 

Here's a salad that I have several times a week - I make them assembly line style on the weekend so I can just grab & go on weekdays!

Don't overlook canned salmon!  This is quick and easy as it is shelf stable and fully cooked. There is no thawing or special preparation. And with little to no mercury content, it’s a great way to get those omega-3s in!  

The pear in this recipe allows the very lean turkey meat to be juicy, which can otherwise be dry.  I typically wrap one burger in a low carb wrap.

Kale with spicy peanut butter sauce.  

Who says lettuce wraps have to contain chicken?  Wait, maybe the better thing to say here is:  Who says tofu can't taste as great as chicken in these lettuce wraps?  Especially doused with a creamy, thick spiced peanut sauce?

This is a fun hands-on meal that everyone will love, even if they don't think they like tofu!

Carrots get a bad rap. These slender orange-hued veggies are avoided because they are too high in sugar. The fact is, you'd have to eat around 3 cups of these antioxidant power houses to make your blood sugar rise significantly. I don't know about you, but I'm not in the habit of eating that many carrots at one time. One serving of carrots (about half a cup) has: 30 calories, 2 grams fiber, 7 grams carbohydrates (4 grams sugar), 234% of your recommended Daily Value of vitamin A, and a load of antioxidants (carotinoids, hydroxycinnamic acids, anthocyanindins). Studies show that orange/yellow vegetables are strongly linked to reduced risk of cardiovascular disease. And other components in carrots have been linked with the reduction of colon cancer risk . So go ahead and eat your carrots!