Creamy Avocado & White Bean Wrap

  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped canned chipotle chile in adobo sauce
  • ¼ teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • ¼ cup chopped fresh cilantro
  • 1 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • ½ cup shredded sharp Cheddar cheese
  • 2 tablespoons minced red onion
  • 4 8- to 10-inch whole-wheat wraps, or tortillas
  1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
  2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
  3. To assemble the wraps, spread about ½ cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about ⅔ cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Recipe Source: Eating Well


Greek Power Bowls

  • 1 tbsp. extra-virgin olive oil
  • 2 boneless skinless chicken breasts
  • 1 tsp. oregano
  • kosher salt
  • Freshly ground black pepper
  • 2 c. cooked quinoa or brown rice
  • 1 c. halved cherry or grape tomatoes
  • 1/2 cucumber, chopped
  • 1 avocado, thinly sliced
  • 1/2 c. halved kalamata olives
  • 3/4 c. crumbled feta
  • Fresh dill, for garnish
  • 2 tbsp. red wine vinegar
  • Juice of 1/2 lemon
  • 1 tsp. dried oregano
  • kosher salt
  • Freshly ground black pepper
  • 1/4 c. extra-virgin olive oil
  1. In a large skillet over medium-high heat, heat oil. Add chicken and season with dried oregano, salt, and pepper. Cook until golden and no longer pink, 8 minutes per side. Set aside to let rest 5 minutes, then thinly slice.
  2. Assemble bowls: Place cooked quinoa or brown rice into bowl and top with tomatoes, cucumber, sliced chicken, avocado, kalamata olives, feta, and dill.
  3. Make dressing: In a small bowl, combine red wine vinegar, lemon juice, and dried oregano and season generously with salt and pepper. Slowly add olive oil, whisking to combine.
  4. Drizzle with dressing and serve.

Recipe Source: Delish

Balsamic Tuna Salad Sandwich

  • ounces tuna packed in water, drained
  • tablespoons balsamic vinaigrette
  • 1/4 cup chopped celery
  • slices whole-grain bread
  • pieces romaine lettuce
  • small orange

Make it: Mix tuna, vinaigrette and celery. Place on bread with lettuce. Serve with orange.

Recipe Source: Fitness Magazine

Peanut-Apple Crunch Balls

  • ⅓ cup chunky peanut butter
  • ¼ cup butter
  • ¼ cup honey
  • 1 cup rice and wheat cereal flakes, coarsely crushed
  • 1 cup bran flakes, coarsely crushed
  • ⅓ cup finely snipped dried apples
  • 2 tablespoons finely chopped peanuts
  • ⅛ teaspoon apple pie spice
  • 2 ounces white baking chocolate (with cocoa butter), chopped
  • ¼ teaspoon shortening

In a medium saucepan, combine peanut butter, butter, and honey. Cook and stir over medium heat just until mixture comes to a boil. Remove from heat. Stir in cereals, apples, peanuts, and apple pie spice until well mixed. Transfer to a small bowl; cover and chill 30 minutes (mixture will be a bit loose and crumbly).

Using slightly wet hands, form mixture into 1-inch balls by gently pressing mixture together (does not work to roll the mixture into balls). It is important to keep your hands slightly wet for each ball formed. Let balls stand on a parchment or waxed paper-lined baking sheet about 15 minutes or until firm.

In a small saucepan, combine white chocolate and shortening; cook and stir over low heat until melted. Drizzle balls with melted white chocolate. Cover and chill at least 15 minutes. Store, covered, in refrigerator.

Recipe adapted from: Eating Well


Skinny Peppermint Mocha Protein Frappucino

  • 3 cups Ice cubes
  • 1 cup Almond milk (or milk of choice)
  • 1/2 cup Brewed cold coffee 
  • 2-4 tbs Sweetener of choice (to taste)
  • 1 1/2 tbs Unsweetened cocoa powder
  • 1/2 cup Protein powder
  • 1/2 tsp Peppermint extract

In a blender add all of the ingredients together until well combined and frothy.

Pour into two glasses and garnish with chocolate syrup, whipped topping and/or crushed candy canes if desired.

Recipe Source: Dashing Dish

Chunky Artichoke, Spinach, and Jalapeño Dip

  1. Nonstick cooking spray
  2. 1 (8-ounce) package reduced fat cream cheese, at room temperature
  3. 1/4 cup Greek yogurt
  4. 1/4 cup low fat sour cream
  5. 1/4 teaspoon garlic powder
  6. 1/4 teaspoon onion powder
  7. 1 (14-ounce) can artichoke hearts, drained and chopped
  8. 1 (4-ounce) can diced jalapeño chiles
  9. 3 cups loosely packed baby spinach, chopped
  10. 1 cup shredded mozzarella cheese, divided
  11. 1/4 cup crumbled feta or goat cheese
  12. 1/4 cup freshly grated parmesan cheese
  13. Kosher salt and freshly ground black pepper, to taste
  14. 2 tablespoons chopped fresh chives, for garnish, optional

Preheat the oven to 375°F. Lightly oil a 9-inch baking dish, or coat it with nonstick spray.

In a large bowl, mix together the cream cheese, mayonnaise, sour cream, garlic powder, and onion powder. Stir in the artichoke hearts, jalapeños, spinach, 1/2 cup of the mozzarella, the feta, and parmesan; season with salt and pepper to taste.

Evenly spread the cream cheese mixture into the prepared baking dish; sprinkle with the remaining 1/2 cup mozzarella.

Bake until the dip is bubbly and golden, 15 to 20 minutes.

Serve immediately, garnished with the chives, if desired.

Recipe Adapted from Pop Sugar

Churro Cheesecake Dip

  • 1 (8 oz.) package light cream cheese, softened
  • 3 tbsp. butter, softened
  • 3 packets Splenda® Naturals Stevia Sweetener
  • ½ tsp. vanilla extract
  • 2 tsp. cinnamon
  • 1/8 tsp. salt
  • 1 apple, sliced for dipping
  1. In a large bowl, beat light cream cheese and butter until light and fluffy. Add SPLENDA® Naturals Stevia Sweetener, vanilla, cinnamon, and salt and beat until incorporated. Serve with sliced green apples.

Recipe Source: Delish

Simple Skinny Queso

  • ½ teaspoon extra virgin olive oil
  • 1 tablespoon minced garlic
  • 2 tablespoons cornstarch
  • 1½ cups unsweetened almond milk
  • 1 (10-ounce) can diced tomatoes with green chilies, drained
  • 1 tablespoon white whole wheat flour
  • ½ teaspoon cumin
  • 1 teaspoon chili powder
  • ½ teaspoon onion powder
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 1 cup shredded reduced-fat mild cheddar cheese


  1. Heat a medium saucepan over medium-low heat. Add the oil and garlic and cook until the garlic is beginning to brown but not burning, about 1 minute.
  2. Stir the cornstarch into ¼ cup of the almond milk to make a slurry and set aside.
  3. Add the drained can of tomatoes and cook an additional 2 minutes until they are heated. Sprinkle the flour over the tomatoes and stir for 1 minute.
  4. Turn the heat up to medium-high and stir in the remaining almond milk and the previously set-aside slurry. Stir consistently for 2-4 minutes, until thickened.
  5. Turn the heat down to low and stir in the cumin, chili powder, onion powder, salt, black pepper, and cheddar cheese. Stir queso until smooth.

Recipe Source: Pop Culture

Simple Steps: Tailgating Treats

September 28th, 2017 | Posted by Kimberly Vanderpoel in Recipes - (0 Comments)

The chill in the air and the leaves changing colors can only mean one thing…it’s tailgating season. Take these simple steps to healthy treats and enjoy the pre-game!

Cheesy Buffalo Chicken Dip


1/2 (8 oz) Package fat-free cream cheese, softened

1/2 cup plain Greek yogurt (or low-fat sour cream)

1 1/2 tbs Spicy ranch dry salad dressing & seasoning mix (or the regular ranch dry mix will work)

1/2 cup shredded mozzarella cheese (or blue cheese)

1/2 cup Red Hot™ Buffalo Wing Sauce (more or less depending on desired heat)

1 1/2 cup chicken, cooked and shredded (or pulled)

Preheat oven to 350 degrees. Spray a small baking dish with non-stick spray.

In a bowl, mix together the first 5 ingredients. Add the pulled chicken, and stir until well combined.

Spoon mixture into baking dish, and bake for 20-25 minutes, or until dip is warmed through and cheese is melted. Serve warm with baked chips, celery sticks, or other veggies!

Recipe source: Dashing Dish

Skinny Baked Sweet Potato Chips


1 large sweet potato, peeled

1 Tbsp extra virgin olive oil

¼ tsp salt


Preheat the oven to 225° F, and line 2 baking sheets with parchment paper or silicone baking mat.

Using a mandoline slicer, slice the sweet potato chips very thinly. On a slicer with three thickness settings, use the second.

Line the potatoes in a single layer on the baking sheets, and lightly brush the tops with oil.

Season evenly with the salt.

Bake for 1 to 1½ hours, until the chips are crispy, rotating halfway through. Allow the chips to rest for 5 minutes before eating.

Store leftovers in an airtight container.

Video Demonstration

Recipe and Video Source:

Petite Pecan Tarts


8 sheets phyllo dough, thawed

2 tablespoons non-hydrogenated
margarine, melted and slightly cooled

1/4 cup brown sugar, packed

1/2 cup light corn syrup

2/3 cups old fashioned oats

1 cup pecans, chopped

1 teaspoon vanilla

pinch salt

1 egg, beaten

1 egg white, beaten

Preheat the oven to 350 degrees Fahrenheit. Prepare two mini muffin pans with nonstick cooking spray.

Place one sheet of the phyllo dough on a cutting board. Spritz with nonstick cooking spray. Repeat with 3 more layers, spraying between each layer. Cut the dough into circles using a 2 1/2-inch round cookie cutter or cut into 2 inch squares using a knife or pizza cutter.
Place one piece of dough into each well of the muffin pans. Repeat with the remaining 4 sheets of dough.

Combine all the remaining ingredients in a mixing bowl. Spoon one tablespoon of the batter into each prepared dough shell. Bake for 23-25 minutes. Remove from the oven and cool at room temperature. If serving the following day, refrigerate after cooled.

Makes 24 tarts, one serving each

Recipe Source: SparkPeople

When it comes to healthy meals~simple wins every time! When you’re short on time, instead of stopping for fast food, swing through your grocery store and pick up a rotisserie chicken, add some fresh cut fruit and veggies, or if some frozen vegetables and you have a meal.

If you are lucky and have left overs, here are a few ideas for other meals:

Shred the leftover chicken and make quesadillas.
Add some barbeque sauce for BBQ chicken sandwiches.
Add the shredded chicken to a lettuce salad.
Mix a can of low sodium, low-fat cream of chicken soup with a half cup of skim milk, add chicken~great for sandwiches or on top of mashed potatoes.

And a few additional recipes:


  • 2 cups shredded rotisserie chicken meat
  • 3 big pieces jarred roasted red peppers, rinsed, drained and cut lengthwise into thin strips
  • ½ medium red onion, sliced thinly
  • ¼ cup chopped fresh parsley
  • ¼ cup sliced blanched almonds, roasted
  • 2 tbsp capers, with brine
  • Salt and pepper to taste
  • 2 tbsp red wine vinegar
  • 1tbsp lemon juice
  • 1 tbsp honey
  • 1 tbsp Dijon mustard
  1. In a large bowl, combine the chicken, roasted peppers, red onions, almonds, capers and parsley. Salt and pepper to taste
  2. Combine the vinegar, lemon juice, honey and mustard in a blender and blend until emulsified. Pour in with the chicken mixture; stir to coat.
  3. Serve cold and enjoy!

Recipe Source:

Rotisserie Chicken Skillet

  • 1 whole rotisserie chicken, or 3 ½ cups cooked chicken meat
  • ½ cup orzo pasta
  • 2 tablespoons olive or vegetable oil
  • 2 cups carrots cut on the bias
  • 1 cup onion cut into thick strips
  • 2 cups chicken stock
  • ½ teaspoon garlic powder
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • ½ cup chopped fresh parsley
  • 1 cup frozen peas
  • ½ cup heavy cream
  • ½ cup freshly grated Parmesan cheese
  1. Pick the meat from the cooked chicken and roughly cut up and set aside.
  2. In a large dry skillet pan over medium high cook orzo until lightly browned; about 3 minutes stirring frequently.
  3. Remove browned orzo to a bowl and add oil to hot pan.
  4. Add carrots and onion and sauté for 4 minutes.
  5. Add orzo back in along with stock, garlic powder, salt and pepper. Cover and reduce heat to a medium simmer and simmer to cook the orzo, about 8-10 minutes.
  6. Uncover and add parsley, peas, and cream along with cooked chicken.
  7. Increase heat and cook just to bring the dish to temperature and incorporate the ingredients.
  8. Serve with grated Parmesan sprinkled over the top.

Recipe Source:

Buffalo Chicken Flatbreads

  • 4 flatbreads
  • 1 cup shredded rotisserie chicken
  • 1/4 cup green onions, diced
  • 1/4 cup buffalo sauce + 1 tablespoon
  • 1 celery stalk, minced
  • 1/2 cup whipped cream cheese
  • 1 cup shredded cheddar cheese
  • 1/4 cup bleu cheese
  • 1/3 cup Stonyfield Plain Greek Yogurt
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Pre-bake flatbreads for 2 minutes. While the flatbreads are baking combine the shredded chicken, 1 tablespoon diced green onions, 1/4 cup buffalo sauce and minced celery stalk. Mix until well combined.
  3. Remove the flatbreads from the oven, divide the whipped cream cheese among the four flatbreads and smear on each flatbread. Divide the buffalo chicken mixture, shredded cheddar cheese, and bleu cheese among the four flatbreads evenly. Bake the flatbreads for 5 minutes or until golden brown in color.
  4. While the flatbreads are baking combine the Stonyfield Plain Greek Yogurt with 1 tablespoon of buffalo sauce. Set to the side once combined.
  5. Remove the flatbreads from the oven, cut the flatbreads, sprinkle the remaining green onions on top of the flatbread. Place the greek yogurt buffalo sauce in a baggy, cut the tip off one of the corners of the baggy and pipe the sauce on top of the flatbread. Serve immediately.