Meet Your Delicious Halloween Candy Alternatives

 

Halloween can be a tricky time for a lot of us trying to maintain healthy diets. It can either end in raiding your kid’s trick-or-treat bag or falling prey to the endless stacks of candy in the grocery store – any way you slice it, it’s tough to be so good all the time in the face of that temptation! Like all red-blooded human beings, we at Beachbody corporate love sweet treats in the candy-filled month (Oh, who are we kidding, year round). So we put our nutritionist and Shakeology lover, Brett Hoebel, to the task of creating 4 delicious Shakeology dessert recipes. These recipes taste so good you’d never know they have 70 of the healthiest ingredients on the planet in them. So sinlessly delicious!

Chocolate Brownie Bites
(Makes about 12 servings, 1 square each)

½ cup natural smooth almond butter
1 scoop Chocolate Vegan Shakeology
1 medium ripe banana, mashed
¼ cup quick-cooking rolled oats
3 Tbsp. chopped almonds, walnuts or sunflower seeds (just choose 1)

1. Combine almond butter, Shakeology, banana, oats and nuts in a medium bowl.
2. Shape mixture into the bottom of a square pan ; Refrigerate for at least 1 hour.
3. Cut into 1 inch squares (makes about 12 squares); store in refrigerator in an airtight container if not serving immediately.

Nutritional Information (per serving):
Calories: 101
Carbs: 8g
Protein: 5g
Fat: 6g
Sodium: 45mg

Strawberry Banana Soft-Serve Ice Cream
(Makes 2 servings, 1/3 cup each)

1 large ripe banana, chopped
½ cup frozen strawberries
6 Tbsp. unsweetened almond milk
1 scoop Tropical Strawberry or Chocolate Vegan Shakeology

1. Place banana in a plastic bag and freeze for 4 hours or until completely frozen.
2. Place frozen banana, frozen strawberries, almond milk and Shakeology in food processor or blender; cover. Blend until smooth. Serve immediately.

Nutritional Information (per serving):
Calories: 156
Carbs: 28g
Protein: 10g
Fat: 1g
Sodium: 85mg

Peanut Butter Cups
(Makes 12 Peanut Butter Cups)

¼ cup dark chocolate chips
2 scoops Chocolate Vegan Shakeology
1 Tbsp. psyllium husk powder
½ cup pumpkin puree (canned)
8 mini cupcake liners
6 tsp. natural smooth peanut butter, divided use

1. Preheat oven to 350 degrees. Place chocolate chips in small oven-proof bowl and heat in oven for 15 minutes or until melted.
2. While the chocolate is melting, place Shakeology, psyllium husk, and pumpkin puree in food processor. Pulse until it forms a dough.
3. Divide dough into 12 small balls and portion into each cupcake liner. Press dough down into a flat disk with depression in the middle. Place ½ tsp. peanut butter into each depression.
4. Remove chocolate from oven and stir to melt completely. Drizzle evenly over each cup and spread to create a thin chocolate layer on top (about ½ tsp. chocolate per cup).
5. Freeze for 30 minutes or until chocolate hardens.

Nutritional Information (per serving):
Calories: 75
Carbohydrates: 9g
Protein: 4g
Fat: 3g
Sodium: 43mg

No-Bake Cranberry and Coconut Cookies
(Makes 15 cookies)

4 Tbsp. unsweetened shredded coconut
½ cup natural smooth almond butter
2 to 3 Tbsp. unsweetened coconut milk beverage or almond milk
½ cup quick cooking oats
1/3 cup dried cranberries
1 ½ scoops Chocolate Vegan Shakeology

1. Place shredded coconut in small bowl; set aside.
2. Combine almond butter, coconut milk beverage, oats, cranberries and Shakeology in food processor; mix well until it forms a dough.
3. Roll dough into a 1-inch ball and flatten slightly into the shape of a cookie. Press both sides of cookie in shredded coconut.
4. Repeat with remaining mixture and refrigerate for 1 hour before serving.

Nutritional Information (per serving):
Calories: 99
Carbohydrate: 9g
Protein: 4g
Fat: 6g
Sodium: 44mg

How Can Shakeology Improve Your Digestion?

How Can Shakeology Improve Your Digestion?

Many people suffer from digestive symptoms and problems. Some of the main complaints that people have when it comes to digestive problems are bloating, gas, stomach pains, constipation, etc. For each of these symptoms and conditions there is usually an underlying cause as to why they are happening.

Changing your diet to one that’s filled with healthy ingredients rich in prebiotics and probiotics, as well as staying active, can often times be the solution to digestive imbalance. Many of our customers have told us that once they started drinking Shakeology and started getting active, their digestion problems have gotten better or disappeared all together.

"Ever since I started drinking Shakeology, I no longer binge on the bad stuff. Now my skins glows and her digestion is where it should be."– Becky B.

Shakeology contains many ingredients that are beneficial to the digestive system such as prebiotics, probiotics and digestive enzymes. Prebiotics and Probiotics, are natural components of certain plants. They help support the "friendly" bacteria in your digestive tract and they may also help with the absorption of minerals such as calcium. Digestive enzymes, from plant sources such as pineapples and papayas, help your body break down food into its individual components, making the nutrients easier to absorb. Cooking can destroy food's natural digestive enzymes, so there's a good chance that you don't get enough of them in your diet.





Drinking a glass of Shakeology daily can help move things along, so to speak, because of the prebiotics, probiotics, whole food ingredients, fiber, and digestive enzymes. If you are seeking good health, the place to start is in your digestive tract. Healthy digestion is key to detoxify your body each day and helps prevent unhealthy diseases.

Why Is Drinking Shakeology® Daily Important?

Why Is Drinking Shakeology^® Daily Important?

Drinking Shakeology is a lot like brushing your teeth and exercising—you've got to participate in these healthy habits every day to see their benefits. The more you do it, the more you can experience these advantages.

Here are 5 reasons you should drink Shakeology daily:

1. Your cravings for unhealthy foods can eventually disappear—and be replaced by cravings for healthy choices. It's true!
2. You can save time! Replace one meal a day with Shakeology and that's one less meal to plan. Whip up your shake and go. It's fast food that's great for you.
3. You can save money! If you drink Shakeology instead of eating lunch or dinner, you'll spend just $4 on your meal.
4. You can save money, the sequel! As Shakeology improves your digestion, boosts your energy, and keeps you lean, you're bound to have fewer medical bills.
5. You can keep the weight off! Studies show that people who eat breakfast every day are less likely to regain the weight. Furthermore, a protein-rich breakfast helps you feel full and reduces the tendency to snack throughout the day.

So start every day the right way by whipping up Shakeology! Here are 3 unique and delicious recipes to keep things exciting.

Chocolate "Mocha-CrËme Madness" Recipe:
	1 scoop Chocolate Shakeology ½ cup almond milk ½ cup coffee ¼ tsp. cinnamon 2 drops vanilla extract

Greenberry "Piña Banana" Recipe:
	1 scoop Greenberry Shakeology ½ banana ½ cup pineapple juice ½ cup coconut water

Tropical Strawberry "Berry Blast" Recipe:
Grab more information at: www.rockhardbodys.com	1 scoop Tropical Strawberry Shakeology ½ banana 1 cup berry medley 1 cup rice milk

10 Tips for Controlling Your Inner Cookie Monster

10 Tips for Controlling Your Inner Cookie Monster

By Mark Nelson

 

Face it. The deck is stacked against your waistline at the holidays. And there are scientific reasons for that. But the good news is, knowing why you crave those delicious holiday cookies can help you resist them. So what's behind the cravings?

It starts with serotonin.

Produced by your brain, serotonin is the "feel-good" hormone. When your brain produces enough of it, serotonin can help you feel calm, confident, and relaxed. Several factors encourage its production. A primary driver is sunlight. In the bright days of spring and summer, sunshine stimulates our brains to produce plenty of serotonin. But during the short days of fall and winter, our brains need extra stimulation to produce enough serotonin. Now here's the bad news, and you can probably guess what it is.

We crave sugar and carbs because they stimulate serotonin production.

It's not enough that grandma's decadent holiday calorie-bombs are insanely delicious. No. At this time of year, our impulses drive us to attack holiday desserts like brain-dead cookie monsters, just to get our serotonin fixes.

Does this mean we're hardwired to add holiday heft?

Not necessarily. That's because we can spur serotonin production in other ways. For example, did you know that exercise supports serotonin production? It's true.

When you look at the big picture, most of the steps we take to avoid gaining weight happen in our head, not our stomach. That's why we can think our way out of weight gain, regardless of how our brains encourage us to be bad around fattening foods.

Here are 10 tips for managing your inner cookie monster.

1. Treat yourself. Ever notice how denying yourself something only makes you want it more? According to researchers, dieters who were told not to even think about chocolate ate twice as many candies as people who weren't. The solution? Have a taste instead of eating the whole treat—or make smart substitutions. Instead of Fritos^®, have some edamame. Or trade a bowl of ice cream for an ice-milk fudge bar.

Shakeology Chocolate Bananas Foster Recipe

Chocolate Bananas Foster

1 scoop Chocolate Shakeology
1 banana
3/4 cup nonfat milk; or water; or soy, rice, or almond milk
1/2 tsp. cinnamon
1/2 tsp. rum extract
Ice to taste

Shakeology® Is Low-Glycemic: What That Means and Why It Matters to You!

Shakeology^® Is Low-Glycemic: What That Means and Why It Matters to You!

What's the Glycemic Index? Simply put, the glycemic index is a way to measure how carbohydrates react in your blood. When you eat carbs, your blood sugar level rises anywhere from a little to a lot. The GI (Glycemic Index) uses a scale of 0 to 100, with higher numbers given to foods that cause the most rapid rise in blood sugar.

What do high-GI foods do to my body? They cause the body to produce higher levels of insulin, but sometimes too much. This gives you an energy burst known as a "sugar rush." It feels good at first, but then your blood sugar drops rapidly and you "crash." Eating low-GI foods is a smart way to avoid this, because they stabilize your blood sugar levels instead of spiking them.
What kind of high-GI foods to steer away from and why:
Foods with a high GI (above 70) include white bread, pretzels, potatoes, and most processed foods. Eating these foods triggers a rapid rise in blood sugar and insulin levels, which:

• Encourages the body to store fat
• Creates a cycle of hunger pangs and feeling unsatisfied
• Causes an energy crash that leaves you irritated or tired
• Can lead to high blood pressure, fluid retention and diabetes

In contrast, foods with a low GI (under 55)—like broccoli, oatmeal, peanuts, and Shakeology—help stabilize blood sugar and insulin levels, which:

• Increases levels of glycogen, a hormone that causes body fat to be burned
• Helps satisfy feelings of hunger
• Helps balance moods
• Reduces the risk of heart disease, helps control diabetes, and positively affects the aging process

So you see, eating low-GI foods like Shakeology is good for you! Shakeology's GI rating of 24 is much lower than most fruits and some vegetables. Low-GI foods help keep your sugar levels in check while supplying nutrition that satisfies, energizes, and helps promote good health!

Order today at www.christinekozachuk.com

Banana Nut Shakeology

 

 Bring back those memories of warm from the oven banana nut bread. Just like the times when mom would sneak in chocolate morsels! So good!

What a great way to lose weight, gain energy and feel amazing!

I think you can use either the Chocolate or Chocolate Vegan Shakeology and have the taste buds feeling pretty happy!

Banana Nut Shakeology

• 1 Scoop Chocolate or Chocolate Vegan Shakeology
• 1 medium banana
• 1/2 tsp. ground cinnamon
• 1 cup vanilla almond milk
• 2 Tbsp. chopped walnuts
• Ice to desired thickness

* If you don’t have Shakeology, you can get it here.



No other shake contains the world’s most powerful superfoods. Now in 2 Vegan Formulas!
Shakeology is an ultra-premium nutritional shake. To create it, Beachbody searched the world for the most potent ingredients your body can easily absorb and utilize. This perfect combination of enzymes, prebiotics, antioxidants, and many rare ingredients—like adaptogens, Camu-Camu, and sacha inchi— give you the essential nutrients you can’t get from an average diet. Even eating the recommended serving of fruits and vegetables every day won’t give you this much nutrition.
It has never been easier to enjoy a 100% vegan, soy-free, and dairy-free shake.

Because now, Shakeology comes in two amazingly delicious and incredibly healthy flavors:
Chocolate Vegan Shakeology reawakens the rich, centuries-old flavor of true chocolate. Our cacao is harvested by hand from the pod, and dried by the sun. So you’re tasting chocolate the way nature intended—with all its rare antioxidants and incredible health benefits intact. You’ll also get the benefit of all the “bliss factor” endorphins triggered when you consume pure cacao.

Tropical Strawberry Shakeology is a light and refreshing, mouthwatering mix of sweet strawberries, smooth bananas, luscious papayas, and tangy pineapples. It’s packed with whole foods and superfoods from around the world that not only taste good, but are good.
No other shake, meal, or vitamin can make a claim this substantial.

Shakeology may help you:

1. Lose Weight
2. Feel Energized
3. Improve Digestion and Regularity
4. Lower Cholesterol ^{(results may vary)}

Tastes delicious, too!

Shakeology Chocolate Peanut Butter

Shakeology Chocolate Peanut Butter

• Ice to your liking
• 1 tablespoon natural peanut butter or almond butter
• 3/4 cup of water
• 1/2 cup of unsweetened almond milk (or nonfat milk, soy milk, rice milk)
• 1 scoop Chocolate Shakeology

HOW DOES THIS SHAKEOLOGY RECIPE TASTES- Freakin incredible! It tastes like you’ve thrown in some Reese cups (which I don’t eat anymore) into a chocolate smoothie.

Banana Mousse

Banana Mousse

• 2 Tbsp. low-fat milk
• 4 tsp. brown sugar
• 1 tsp. vanilla extract
• 1 medium banana, quartered
• 1 cup plain, low-fat yogurt
• 4 slices banana (1/4 inch each)

In a blender, blend milk, sugar, vanilla, and the quartered banana together at high speed until mixture is smooth. Pour into a bowl and fold in yogurt. Chill mixture for at least 45 minutes in refrigerator; when chilled, spoon mousse into 4 dessert dishes. Cut 4 1/4-inch slices from banana, and stand 1 banana slice on its side in each bowl. Makes 4 servings.

Preparation Time: 1 hour

Nutritional Information: (per serving)

Calories: 89

Protein: 4 g

Fiber: 1 g

Carbs: 16 g

Fat Total: 1 g

Saturated Fat: 1 g

Chicken Pita

Chicken Pita

Recommended by Carrie Wiatt

• 6 oz. boneless, skinless chicken breast
• 1 whole wheat pita
• 1-1/2 oz. low-fat feta cheese, crumbled
• 1/4 cup tomato, chopped
• 1/4 cup cucumber, peeled and chopped
• Squeeze of lemon

Grill or bake chicken breast at 350 degrees for about 20 minutes. Cool chicken and cube into one-inch pieces. Place in pita and add all other ingredients. Squeeze lemon over top. Serves 1.

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Nutritional Information: (per serving)

Calories: 490

Protein: 52 g

Fiber: 4 g

Carbs: 41 g

Fat Total: 13 g

Saturated Fat: 6 g

Veggie Pasta Salad

Veggie Pasta Salad

• 8 oz. fusilli pasta (whole wheat if you can find it)
• 3/4 cup broccoli florets
• 3/4 cup cauliflower florets
• 1 red onion, sliced
• 2 carrots, thinly sliced
• 1/2 red bell pepper, chopped
• 1/2 chopped green bell pepper
• 1/2 cup chopped mushrooms
• 2 celery stalks, chopped
• 1/2 cup light mayonnaise
• 1/4 cup balsamic vinegar
• 1/4 cup white sugar
• salt and pepper to taste

Cook pasta according to package directions. Drain and rinse under cold water. Place pasta in a large serving bowl, add all the vegetables, and toss to combine. Whisk the mayonnaise, balsamic vinegar, and sugar together until smooth. Pour over pasta and mix well. Season to taste with salt and pepper and serve. Makes 6 servings.
Preparation Time: 10 minutes
Nutritional Information: (per serving)

Calories: 254

Protein: 6 g

Fiber: 3 g

Carbs: 48 g

Fat Total: 4 g

Saturated Fat: 1 g

Grilled Dijon Chicken

Grilled Dijon Chicken

• 2 skinless chicken breasts (thawed)
• 1 clove garlic, finely chopped
• 1/4 cup Dijon mustard
• 2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
• 1 tsp. salt
• 1/2 tsp. pepper
• 1 Tbsp. olive oil

Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2.

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Nutritional Information: (per serving)

Calories: 314

Protein: 38 g

Fiber: 4 g

Carbs: 6 g

Fat Total: 15 g

Saturated Fat: 2 g

Very Berry Squeeze Shakeology Shake

Very Berry Squeeze 1 serving of Greenberry Shakeology ½ cup strawberries ½ cup raspberries ½ cup orange juice ½ cup water

Calories: 296 Protein: 18 g Carbs: 56 g Fat: 1.5 g Saturated Fat: < 1 g Calories from Fat: 12

Papaya Splash Shakology Shake

Papaya Splash 1 serving of Greenberry Shakeology ½ cup papaya ½ cup orange juice ½ cup water

Calories: 222 Protein: 16 g Carbs: 39 g Fat: 0.5 g Saturated Fat: < 1 g Calories from Fat: 3

Strawberry Cheesecake Shakeolgy Shake

Strawberry Cheesecake by Sharon Tinsley 1 serving of Greenberry Shakeology 1 oz. light cream cheese 1 cup strawberries 1/2 cup almond milk 1/2 cup water

Calories: 349 Protein: 20 g Carbs: 43.5 g Fat: 5.5 g Saturated Fat: 3.5 g Calories from Fat: 51.5

Shrimp Stir-Fry

Shrimp Stir-Fry

Recommended by Carrie Wiatt

• 16 oz. shrimp, peeled
• 1 Tbsp. low-sodium soy sauce
• 2 tsp. rice vinegar
• 1/2 cup fat-free chicken broth
• 1/2 tsp. minced garlic
• 1/2 tsp. minced ginger
• 2 cup red onion, sliced in wedges
• 3/4 cup broccoli florets
• 2-1/2 cup cups snow peas, trimmed
• 3 cup mushrooms, halved
• 1/2 cup yellow bell pepper, cubed
• 1/2 cup water chestnuts, canned, drained

Rinse shrimp and drain well. Heat the soy sauce, rice vinegar, and two tablespoons of the chicken broth in a saute pan over medium heat. Add the garlic and ginger and saute until tender. Add all the vegetables to the pan and continue sauteing, stirring and adding broth as necessary. Add shrimp when the vegetables are half cooked and saute until the vegetables are tender and the shrimp is opaque. Serves 3.

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 271

Protein: 38 g

Cholesterol: 230 mg

Carbs: 24 g

Fat Total: 3 g

Sodium: 523 mg

Calabacita (spicy corn and squash medley)

Calabacita (spicy corn and squash medley)

1 Tbsp. olive oil

1 cup chopped onion (1/2 large)

2-3 cloves garlic, finely chopped

4 cups cubed fresh zucchini (about 3 or 4 medium)

1 10 oz. can diced tomatoes and green chilies (Rotel tomatoes)

1 11.oz. can whole kernel corn, drained

Heat oil in large skillet over medium heat. Add onion, garlic, and zucchini; stir and cook for 2 to 3 minutes. Add tomatoes and corn; stir. Cover and simmer 5 to 10 minutes or until zucchini is tender. Drain juices from pan. Add salt and pepper to taste. Serves 6.

Baba Ganoush

Baba Ganoush

Team Beachbody Kitchen

• 2 small eggplants (about 6 to 8 inches long)
• 3 Tbsp. tahini (sesame paste)
• 1 lemon
• 1 clove garlic
• 1/4 tsp. salt

Broil eggplant until top is blackened. Then rotate 1/4 turn and repeat until all four sides are blackened. Scoop out the insides and discard skin. Juice the lemon. Mince the garlic. Add garlic, lemon juice, tahini, and salt to the eggplant and mix. Water may be added to desired consistency.

Shrimp Pasta Pomodoro

Shrimp Pasta Pomodoro

Carrie Wiatt

• 1 Tbsp. olive oil
• 1 Tbsp. garlic, chopped
• 2 Tbsp. fat-free low-sodium chicken broth
• 1/2 cup tomato, peeled and diced
• 2 oz. whole wheat pasta, dry
• 6 oz. medium raw shrimp, deveined
• 2 Tbsp. basil leaves, chopped

Bring a large pot of water to boil for pasta. Meanwhile, sauté olive oil and garlic in a large pan for several minutes until garlic is lightly browned. Add chicken broth and tomatoes to garlic and oil and simmer for 5 to 10 minutes or until tender. Cook the pasta according to the directions on its package, then drain. Add shrimp and cook until shrimp are opaque. Add basil and toss shrimp mixture with drained pasta. Serves 1.

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Nutritional Information: (per serving)

Calories: 531

Protein: 45 g

Cholesterol: 259 mg

Carbs: 51 g

Fat Total: 17 g

Sodium: 328 mg

Tilapia with Mango Salsa

Tilapia with Mango Salsa 4 tilapia filets 2 cup brown rice, cooked Mango Salsa: 1/4 cup red bell pepper, diced 1/4 cup green or red onion, diced 1 tsp. fresh cilantro, minced 1 tsp. crushed chili flakes 2 tsp. rice wine vinegar Combine salsa ingredients together in a medium-sized bowl and mix well. Place in refrigerator for at least 30 minutes. (The salsa will last in the refrigerator for 2 days.) Lightly brush three to four tilapia filets with olive oil. Bake at 375 degrees for 15 minutes, or until flaky. Spoon one-half to one cup of cooked rice on a plate. Top with cooked filet and top filet with salsa. Recipe serves 3-4.

Cranberry Zinger Shakeology Shake

Cranberry Zinger 1 serving of Tropical Strawberry Shakeology 1 pinch ground nutmeg 1 pinch ground cloves 1/4 tsp. ground cinnamon 1/2 cup unsweetened cranberry juice 1/2 cup water 1/4 cup 100% orange juice

Calories: 249.91 Protein: 15.98 g Carbs: 42.65 g Fat: 1.46 g Saturated Fat: 0.12 g Calories from Fat: 5.29

Coconut Twist Shakeology Shake

Coconut Twist 1 serving of Tropical Strawberry Shakeology 1 cup coconut water 2 Tbsp. 100% grapefruit juice 1/2 cup unsweetened pineapple chunks

Calories: 258.89 Protein: 17.33 g Carbs: 42.57 g Fat: 1.61 g Saturated Fat: 0.43 g Calories from Fat: 5.7

Watermelon Mojito Shakeology Shake

Watermelon Mojito 1 serving of Tropical Strawberry Shakeology 1 cup water 1 Tbsp. fresh lime juice 2 Tbsp. chopped fresh mint 1/2 cup chopped watermelon

Calories: 188.89 Protein: 15.65 g Carbs: 27.51 g Fat: 1.16 g Saturated Fat: 0.02 g Calories from Fat: 10.73

Tasty Turkey Wraps

Tasty Turkey Wraps

• 1/3 cup fat-free cream cheese
• 2 Tbsp. sun-dried tomatoes, chopped
• 10 basil leaves, chopped - FINE
• 4 medium whole wheat tortillas
• 3/4 lb. smoked turkey breast, sliced
• 4 lettuce leaves, shredded

Combine cream cheese, tomatoes, and basil in a small mixing bowl. Lay the tortillas out and spread one tablespoon of the cream cheese mixture on each of them. Divide turkey among the tortillas and spread remaining cream cheese mixture on top of the turkey. Divide shredded lettuce among the tortillas and roll each tortilla into a tight cylinder, making sure that the seam side is down. Cut wraps in half diagonally and serve. Makes 4 servings.

Preparation Time: 15 minutes
Nutritional Information: (per serving)

Calories: 263

Protein: 27 g

Fiber: 2 g

Carbs: 28 g

Fat Total: 5 g

Saturated Fat: 1 g

Portobello Burgers

Portobello Burgers

• 4 large portobello mushroom caps, 5 inches in diameter
• 1/3 cup balsamic vinegar
• 1/2 cup water
• 1 Tbsp. sugar
• 1 garlic clove, minced
• 2 Tbsp. olive oil
• 4 whole wheat buns, toasted
• 4 slices tomato
• 4 slices red onion
• 2 lettuce leaves, halved

Clean mushrooms with a damp cloth and remove their stems. Place in a dish, stem side up. In a small bowl, whisk together the vinegar, water, sugar, garlic, and olive oil. Drizzle the marinade over the mushrooms. Cover and marinate in the refrigerator for about 1 hour, turning mushrooms once.
Prepare a fire in a charcoal grill or heat a gas grill or broiler. Lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a plate.
Place each mushroom on a bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf. Serve immediately. Makes 4 servings.

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 283

Protein: 8 g

Fiber: 9 g

Carbs: 46 g

Fat Total: 9 g

Saturated Fat: 1 g

Baked Trout Olé!,

Baked Trout Olé!

2 lbs. trout fillet, cut into 6 pieces (or substitute any kind of fish)

3 Tbsp. lime juice (about 2 limes)

1 medium tomato, chopped

1/2 medium onion, chopped

3 Tbsp. cilantro, chopped

1/2 tsp. olive oil

1/4 tsp. black pepper

1/4 tsp. salt

1/4 tsp. red pepper (optional)

Preheat oven to 350 degrees. Rinse fish and pat dry. Place in baking dish. In a separate dish, mix remaining ingredients together and pour over fish. Bake for 15 to 20 minutes or until fork-tender.
Cooking Time: 15-20 minutes

Nutritional Information: (per serving)

Protein: 31 g

Fiber: 1 g

Carbs: 3 g

Fat Total: 7 g

Saturated Fat: 1 g

Breakfast Burrito

Breakfast Burrito

1 10-in. whole wheat flour tortilla

3 egg whites (or 1/4 cup egg substitute)

1/2 oz. (2 Tbsp.) shredded, part-skim mozzarella cheese*

1/2 slice lean ham, chopped

2 Tbsp. salsa

Nonstick spray

Salt and pepper

Spray pan with nonstick vegetable spray, and add eggs. Cook for two minutes, then remove eggs from pan and spoon onto the tortilla. Sprinkle with cheese and ham. Season with salt and pepper to taste. Roll tortilla and fillings up "burrito style," wrap in a paper towel, and microwave for 10 seconds. Serve with salsa. Serves 1.
*You can use other low-fat cheeses if you prefer. Look for cheese with 5 grams of fat or less per one-ounce serving.

Nutritional Information: (per serving)

Protein: 21.5 g

Fiber: 5 g

Carbs: 43 g

Fat Total: 10.4 g

Saturated Fat: 3 g

Tasty Orange Chicken

Tasty Orange Chicken

• 4 boneless, skinless chicken breasts
• 2 Tbsp. honey
• 1 Tbsp. orange juice
• 1 Tbsp. ground cumin
• 1 Tbsp. garlic, minced
• Salt and pepper

Preheat oven to broil. Mix honey, orange juice, cumin, garlic, and salt and pepper to taste. Dip chicken breasts in cumin mixture. Broil chicken for 4 minutes. Turn chicken over and brush on more of the cumin mixture. Broil until done, approximately 4 more minutes. Remove from heat and serve.
Makes 4 servings.

Preparation Time: 10 minutes

Cooking Time: 8–10 minutes

Nutritional Information: (per serving)

Calories: 120

Protein: 17 g

Fiber: 0 g

Carbs: 10 g

Fat Total: 1 g

Saturated Fat: 0 g

Vegetable Minestrone with White Beans

Vegetable Minestrone with White Beans

By Kathy Smith, creator of Kathy Smith's Project:YOU! Type 2®

With nine grams of protein and 10 grams of fiber per serving, this soup is rich, hearty, healthy... and vegan! Just the thing to help you make it through the last few remaining weeks of winter (if you can trust that Pennsylvanian rodent's prognosticative powers).

• 2 cups precooked white beans
• 1 medium yellow onion, peeled and diced into medium pieces
• 1 medium carrot, peeled and cut into 1/2-inch pieces
• 4 medium stalks celery, cleaned and cut into 1/2-inch pieces
• 6 to 12 cloves garlic, peeled and trimmed of root ends
• 1 cup cubed squash
• 4 cups spinach (or any preferred greens)
• 2 medium potatoes, peeled and diced into 1-inch cubes
• 8 cups (64 oz.) vegetable stock or broth*
• 1/4 cup olive oil
• 1/4 cup chopped fresh parsley
• Salt, pepper, and Italian herbs (to taste)

Heat stock. In a separate large soup pot, heat olive oil. Add carrots, onions, celery, garlic, and potatoes. Sauté for 10 minutes, stirring frequently. Add greens and sauté for 5 minutes, then add white beans, parsley, and squash and season lightly. Add hot stock, bring to a boil, then reduce heat and simmer for 30 to 45 minutes until vegetables are fork-tender but still retain their shape. Adjust seasonings. Serves 6.
* For thinner consistency, add more water and simmer an additional 10 minutes.
Preparation Time: 30 minutes
Cooking Time: 45 minutes
Nutritional Information: (per serving)

Calories: 265

Protein: 9 g

Fiber: 10 g

Carbs: 37 g

Fat Total: 11 g

Saturated Fat: 2 g

Banana Split Shakeology Shake

Banana Split 1 serving of Chocolate Shakeology ½ medium banana 2 fresh pineapple rings 2 large strawberries 1 cup water

Calories: 257 Protein: 18 g Carbs: 46 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10

Strawberry Thunder Shakeology Shake

Strawberry Thunder 1 serving of Chocolate Shakeology 1 cup strawberries ½ cup blueberries 1 cup water

Calories: 236 Protein: 19 g Carbs: 39 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10

Chocolate-Covered Strawberries Shakeology Shake

Chocolate-Covered Strawberries 1 serving of Chocolate Shakeology 1 cup strawberries 1 cup water

Calories: 188 Protein: 18 g Carbs: 28 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10

Spicy Chinese Noodles

Spicy Chinese Noodles

Recommended by Carrie Wiatt

• 2 oz. whole wheat pasta
• 2 Tbsp. chunky peanut butter
• 1-1/2 Tbsp. low-sodium soy sauce
• 1-1/2 Tbsp. rice vinegar
• 1 tsp. honey
• Dash cayenne pepper
• 1 Tbsp. scallions, finely chopped
• Optional: chicken broth

Cook pasta according to the directions on the package. Drain. While the pasta is cooking, combine the peanut butter, soy sauce, vinegar, honey, and cayenne in a small saucepan.
Mix the pasta and peanut butter sauce together. If the pasta is too dry, add a little fat-free chicken broth to thin the sauce. Garnish with scallions. Serves 1.

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 429

Protein: 16 g

Fiber: 7 g

Carbs: 56 g

Fat Total: 17 g

Saturated Fat: 3 g

Grilled Chicken Breast Sandwich

Grilled Chicken Breast Sandwich

• 4 oz. cooked chicken breast
• salad greens (arugula, red lettuce, fresh spinach, etc.)
• 1 Tbsp. low-fat mayonnaise (less than 35 calories / Tbsp.)
• Chopped onion
• Pickle relish, mustard (as desired)
• 2 slices crusty whole wheat bread, toasted if desired

Cut chicken breast into chunks. Mix with mayonnaise and condiments. Top with greens and spread on bread.

Nutritional Information: (per serving)

Calories: 412

Protein: 34 g

Carbs: 54 g

Fat Total: 7 g

Turkey Scallopini

Turkey Scallopini

Recommended by Kathy Smith

• 3/4 lb. turkey breast cutlets
• 1/4 lb. mushrooms (any variety)
• 2 large, precooked artichoke hearts, cut into 1/2-inch slices*
• 3/4 cup hot chicken stock
• 1/4 cup whole wheat flour seasoned with pinch of salt and pepper
• 1 small shallot, finely chopped
• 1/4 cup olive oil
• 1 Tbsp. chopped parsley
• Lemon juice (to taste)
• Salt and pepper (to taste)

Preheat a large pan and dredge turkey in seasoned flour, then knock off excess (flour can be omitted if desired). Add olive oil to the pan and brown turkey on each side for one minute. Do not crowd the pan. Remove and keep warm in a low oven. In the same pan, add shallots and sauté briefly. Add mushrooms and sauté for two to three minutes more, then add artichokes, parsley, and hot chicken stock. Reduce until almost dry, add lemon juice, and season with salt and pepper to taste. Serves 3.
Note: Different cuts of turkey are available, so look for thin slices of breast "scallopini." Cutlets will also work well, and you can pound them a bit to make them thinner.
*Do not use marinated artichoke hearts or that vinegary flavor will permeate the dish.

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Nutritional Information: (per serving)

Calories: 342

Protein: 32 g

Fiber: 2 g

Carbs: 12 g

Fat Total: 18 g

Saturated Fat: 3 g

Tuscan Bean Salad

Tuscan Bean Salad

Carrie Wiatt

Vinaigrette:

• 1/2 cup water
• 1-1/2 tsp. cornstarch
• 1/4 cup white wine vinegar
• 1 Tbsp. olive oil
• 1 tsp. oregano
• 1 tsp. salt
• 1/8 tsp. pepper

Salad:

• 2 cups cannellini beans, home-cooked or canned, drained
• 2 cups red beans, home-cooked or canned, drained
• 1 cup new potatoes, boiled until tender and chopped
• 2-1/4 cups cups green beans, chopped
• 1 cup celery, diced
• 1 cup carrot, diced
• 1/2 cup roasted red bell peppers, julienned
• 1/2 cup roasted yellow bell peppers, julienned
• 1/4 cup red Bermuda onions, julienned
• 2 Tbsp. finely chopped parsley
• 2 Tbsp. lemon juice
• 1/2 cup Roma tomatoes, diced
• Salt and pepper, to taste

To make the vinaigrette, combine the water and cornstarch in a small saucepan, stirring with a whisk until the cornstarch dissolves. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat and cool. Stir in the remaining ingredients. Toss the salad ingredients in a large bowl until thoroughly mixed. Add dressing, stir to coat vegetables, and chill. Makes 8 servings.
Preparation Time: 30 to 40 minutes
Nutritional Information: (per serving)

Calories: 182

Protein: 9 g

Fiber: 10 g

Carbs: 32 g

Fat Total: 2 g

Saturated Fat: 0 g

Apple in the Tropics Shakeology Shake

Apple in the Tropics 1 serving of Tropical Strawberry Shakeology 1 cup unsweetened almond milk 1/4 cup unsweetened apple sauce

Calories: 225.62 Protein: 16.1 g Carbs: 28.87 g Fat: 4.06 g Saturated Fat: 0.01 g Calories from Fat: 16.88

Almond Nutter Shakeology Shake

Almond Nutter 1 serving of Tropical Strawberry Shakeology 1 cup unsweetened almond milk 1 Tbsp. natural peanut butter

Calories: 294.81 Protein: 19.54 g Carbs: 25.87 g Fat: 11.99 g Saturated Fat: 1.53 g Calories from Fat: 37.27

Almond Paradise Shakeology Shake

Almond Paradise 1 serving of Tropical Strawberry Shakeology 1 cup unsweetened almond milk 1 tsp. natural almond butter

Calories: 232.5 Protein: 17.33 g Carbs: 23 g Fat: 6.83 g Saturated Fat: 0.17 g

Whole Wheat Pizza Crust

Whole Wheat Pizza Crust

• 1 cup whole wheat flour
• 1 1/4 cup rolled oats
• 1/4 cup cornmeal
• 2/3 cup skim milk
• 1/4 cup olive oil
• 1 tsp. baking powder
• Pizza toppings (your choice)
• Optional: Basil, oregano, garlic, garlic salt

Preparation:
1. Spray a standard-sized cookie sheet with olive oil. Preheat the oven to 425.
2. Combine flour, oats, cornmeal, and baking powder in a medium-sized bowl. Mix well.
3. Add milk, olive oil, and spices to the mixture and stir until combined.
3. Place the dough on a lightly floured surface and and roll it until it is about the size of the cookie sheet. Transfer it to the cookie sheet.
4. Place the cookie sheet in the oven and bake for 12 to 15 minutes.
5. Remove the crust from the oven and add toppings.
6. Put back into oven for an additional 10 to 12 minutes or until the toppings are done.

Tropical Fruit Compote

Tropical Fruit Compote

Recommended by the National Heart, Lung, and Blood Institute

• 3/4 cup water
• 1/2 cup sugar
• 2 tsp. fresh lemon juice
• 1 piece lemon peel
• 1 tsp. rum or vanilla extract (optional)
• 1 pineapple, cored and peeled, cut into 8 slices
• 2 mangos, peeled and pitted, cut into 8 pieces
• 3 bananas, peeled and cut into 8 diagonal pieces

In a saucepan combine water with sugar, lemon juice, and lemon peel (and rum or vanilla extract, if desired). Bring to a boil, then reduce heat and add the fruit. Cook at a very low heat for 5 minutes. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves. Serve with Homemade Sour Cream. Makes 8 1-cup servings.
Preparation Time: 2 hours
Cooking Time: 100 minutes
Nutritional Information: (per serving)

Calories: 148

Protein: n/a

Sodium: 3 mg

Cholesterol: 0 g

Fat Total: < 1 g

Saturated Fat: < 1 g

Top Tier Rice Salad

Top Tier Rice Salad

Rice Salad:

• 1-1/2 cup cooked brown rice (warm or cold okay)
• 6 oz. diced, cooked, skinless chicken breast (warm or cold okay)
• 2 cups red cabbage, shredded
• 1 green onion, chopped
• 1 tsp. whole sesame seeds

Dressing:

• 1 Tbsp. extra-virgin olive oil
• 2 Tbsp. rice wine vinegar
• Juice of 1 slice fresh lemon
• Pepper and sea salt (to taste)

Combine brown rice, chicken, red cabbage, green onion, and sesame seeds in a large bowl. Thoroughly whisk together dressing ingredients. Add to salad and toss. Makes 2 servings.
Nutritional Information: (per serving)

Calories: 400

Protein: 30%

Fiber: n/a

Carbs: 40%

Fat Total: 30%

Saturated Fat: n/a

South of the Border Veggie Tofu Burgers

South of the Border Veggie Tofu Burgers

• 1 carrot, shredded
• 1 zucchini, shredded
• 1 10 oz. package silken tofu
• 1 small yellow onion, diced
• 1 celery stalk, finely chopped
• 1 egg, lightly beaten
• 1 slice whole wheat bread, toasted and diced
• 2 Tbsp. Mexican hot sauce
• 1/4 cup fresh cilantro leaves
• 1 Tbsp. olive oil

Press carrot and zucchini between paper towels to remove excess moisture. In a medium bowl mix carrots, zucchini, tofu, onion, celery, egg, bread, hot sauce, and cilantro. Form into 4 patties, about 1/2 an inch thick. Heat oil in a large skillet over medium heat. Cook patties for 5 minutes on each side, or until brown. Serves 4.
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Nutritional Information: (per serving)

Calories: 131

Protein: 8 g

Fiber: 2 g

Carbs: 11 g

Fat Total: 7 g

Saturated Fat: 1 g

Watermelon Wave

Watermelon Wave 1 serving of Tropical Strawberry Shakeology 1 cup water 1/2 cup chopped watermelon

Calories: 182.8 Protein: 15.46 g Carbs: 25.74 g Fat: 1.11 g Saturated Fat: 0.01 g Calories from Fat: 10.48

Sweet and Tangy Strawberry Salad

Sweet and Tangy Strawberry Salad

Salad:
2 cups fresh spinach
3/4 cup chopped strawberries
1 tsp. minced sweet onion
1 tsp. minced green onion
Dressing (Makes 1/2 cup; use extra for other salads—use within 1 week):
1/4 cup olive oil
1/4 cup apple cider vinegar
1 Tbsp. dry mustard
1 Tbsp. poppy seeds
1/2 green onion, chopped coarsely

Put all dressing ingredients in blender and blend until creamy. Place all salad ingredients in a medium-sized bowl. Add 2 Tbsp. dressing salad. Toss until thoroughly mixed. Makes 1 serving.
Preparation Time: 15 minutes.
Nutritional Information (per serving):
Calories: 186
Protein: 3
Carbohydrate: 46
Fiber: 5
Total Fat: 14
Saturated Fat: 2

Steak Salad with Lemon Caesar

Steak Salad with Lemon Caesar

• Nonstick cooking spray
• 2 lbs. Yukon gold or red bliss potatoes, cut into bite-size pieces
• 1-1/2 cup olive oil, divided
• 2 Tbsp. minced fresh rosemary, or 1 tablespoon dried
• Salt and freshly ground black pepper to taste
• 1 lb. flank steak
• 12 cups chopped romaine hearts
• 12 plum tomatoes, diced
• 3 tsp. finely grated Parmesan cheese

Preheat oven to 375 F. Coat a baking sheet with nonstick cooking spray.
Combine potatoes, 1 teaspoon olive oil, and rosemary in a medium bowl. Season with salt and pepper; toss to combine. Scatter on baking sheet. Roast for 50 minutes or until potatoes are golden.
Season steak on both sides with salt and pepper. Heat remaining 1/2 teaspoon olive oil in a medium nonstick skillet over medium-high heat. Cook steak in oil for 8 minutes on each side, or until cooked as desired. Then, transfer steak to a cutting board.
Add 1/4 cup water to skillet and stir over low heat for 1 1/2 minutes, scraping up any brown bits that have stuck to bottom of the pan. Set aside.
Cut steak on a diagonal into thin slices. Keep warm.
Combine dressing ingredients in a food processor and pulse until smooth. Add skillet juices and pulse to combine.
Place romaine in a large salad bowl. Add tomatoes, potatoes and dressing; toss to combine. Portion salad among 6 large plates. Top with an equal amount of steak and Parmesan cheese. Makes 6 servings.
We recommend this recipe with Creamy Lemon Caesar Dressing.
Nutritional Information: (per serving)

Calories: 411

Protein: 28 g

Fiber: n/a

Carbs: 56 g

Fat Total: 9 g

Saturated Fat: 3 g

Vegetarian Paella

Vegetarian Paella

• 1/2 cup brown rice
• 1/2 cup white rice
• 2 cups vegetable stock
• 1 Tbsp. olive oil
• 4 shallots, chopped
• 2 cloves garlic, minced
• 1 medium red pepper, chopped
• 1 medium green pepper, chopped
• 1 medium yellow pepper, chopped
• 1/2 cup mushrooms, sliced
• 1-1/2 cup eggplant, cubed
• 1/2 cup black olives, sliced
• 1/2 tsp. salt
• Black pepper to taste
• 1/2 tsp. ground cumin
• 1 lb. tomatoes, chopped

Combine brown rice and stock in large saucepan and bring to boil. Reduce to simmer, cover, and cook for about 10 minutes. Add white rice and cook for 30 more minutes. Preheat oven to 400 degrees. While rice is cooking, heat oil in a large, ovenproof skillet and add shallots, garlic, peppers, mushrooms, eggplant, olives, salt, pepper, and cumin. Saute for about 5 minutes until peppers are tender. Stir tomatoes and rice mixture into vegetables and bake for approximately 10 minutes. Serves 3.
Preparation Time: 25 minutes
Cooking Time: 1 hour
Nutritional Information: (per serving)

Calories: 437

Protein: 10 g

Cholesterol: 0 g

Carbs: 78 g

Fat Total: 11 g

Sodium: 2,730 mg