Resources / Recipes


01 |  Spicy Slow Cooker Tortilla Soup

Spicy Slow Cooker Tortilla Soup


4 cloves Garlic, minced
1 medium Onion, chopped
1 tsp Hot Sauce (such as Tobasco)
2 Jalepeno Peppers, seeded & minced (or the equivilent in pickled Jalepenos)
2 8oz cans Tomato Sauce
4 cups Chicken or Vegetable Broth
2 Limes, cut into wedges
1 ripe Avocado, cut into bite-size pieces
6 oz Crumbly Cheese, such as Feta (or Shredded Cheddar)
Tortilla chips


Combine first six ingredients in a slow cooker. Cook on low 4-6 hours, or high 2-3 hours. Ladle soup into bowls and squeeze lime wedges into each bowl. Top with avocado, cheese, and crumbled tortilla chips.

Note: For additional protein, cooked cubes of chicken can also be added.

Makes six delicious servings.

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02 |  Barbara's Best Guacamole

Barbara's Best Guacamole

This recipe is full of good carbohydrates, and healthy fat.


2 Very ripe Avocados
4 Cloves finely-chopped Garlic
1 Cup of Mild, Medium, or Hot Salsa, your preference
2 Limes, juiced
Salt to taste


Mash Avocados with a fork or hand mixer.  Blend all ingredients together by hand, or with a mixer, depending on the consistency you like.  Refrigerate and ENJOY!

Great served with Tortilla chips, or as a topper to any Mexican dish.

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03 |  Black Bean & Corn Dip

Black Bean & Corn Dip

This is an easy, delicious low-fat snack or appetizer.


1 15 oz can Black beans, rinsed and drained
2 Cups cooked, fresh, frozen or canned corn.  (If using canned, rinse and drain.)
½ Cup Plain Non-fat Yogurt
½ tsp Chili Powder
Black Pepper to taste


Place all ingredients in a blender.  Blend for about 20 seconds, or until smooth.  Serve with tortilla chips, pita bread wedges, or crackers.

Makes 12 servings

Nutritional Information:

Fat: 0.4 g
Carbohydrates: 9.5 g
Calories: 47.4
Protein: 2.6 g

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04 |  Black Bean Hummos

Black Bean Hummos

Use as a dip for fresh vegetables, as well as baked Tortilla chips and Pita bread triangles.


1 Can Black Beans, rinsed and drained well 
1 Can Chickpeas, rinsed and drained well 
1 Garlic clove, minced 
1 teaspoon Ground Cumin 
2 Tbs Tahini (Sesame Seed Paste) or Sesame Seeds
1 Tbs fresh Lemon Juice 
1/4 Cup Olive Oil


Puree the ingredients in a food processor, or blender until smooth. Season with salt and pepper to taste.

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05 |  Wendy's Breathe-Easy Juice

Wendy's Breathe-Easy Juice

This recipe was submitted by David, and is said to have helped people with Asthma breathe a bit easier.  It's also a great way to get some of your daily Vegetable and Fruit requirements.


2 Stalks Celery
1 Red Apple
1 Medium Red Beet
2 Carrots
Hand-full of Parsley


Use a Juicer to combine fruits and veggies.  Enjoy!

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06 |  Bugs Bunny Soufflé

Bugs Bunny Soufflé

This easy, and yummy recipe is inexpensive.  People will think it took you hours!


1 Pound Carrots, Peeled and Chopped
3 Large Eggs (or Equivalent Egg Substitute)
3 Tbs Sugar
5 Tbs Butter or Margarine, Melted
3 Tbs Flour
1 tsp Baking Powder
1 tsp Vanilla


Place carrots in large pot, and fill with just enough water to cover.  Bring to a boil and cook on low temperature for about 30-45 minutes, or until fork-tender.  Drain and process carrots in food processor, or use hand mixer. 

Stir together carrot puree and remaining ingredients.  Spoon into a greased casserole dish.

Bake at 350 degrees for 35-45 minute, or until knife inserted in center comes out clean.  Serve and enjoy!

Serves 4-5, but can be easily doubled.

Note: Cooking the carrots can be done the day before and placed in the refrigerator.  Bring to room temperature before proceeding to next steps.

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07 |  Easy Cobbler

Easy Cobbler


1 stick (8 Tbs) Margarine or Butter
1 Cup Sugar
1 Cup Self-rising Flour
¾ Cup Milk
1 Can Pie Filling (your favorite)


Put 1 stick of Margarine or Butter in square Pyrex dish.  Place in 325 degree oven & let melt.  Do not stir.

Mix 1 Cup Sugar, 1 Cup Self-rising Flour, & ¾ Cup Milk with mixer (or by hand).  Pour into center of dish.  Let it spread itself.

Pour 1 can any flavor pie filling in center of dish & let it spread itself.

Bake at 325 for 35-45 minutes until golden brown.

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08 |  Kae Beth's Famous Jalapeño Roll-ups

Kae Beth's Famous Jalapeño Roll-ups

These little appetizers are a big hit at parties!


1 block softened Cream Cheese (Reduced-fat or fat-free works great)
1 can diced Green Chiles
Several Chopped Pickled Jalapeño Peppers (One or two chopped fresh Jalapeños may be substituted, depending on how spicy you like your food.)
1 Cup Finely Shredded Cheddar Cheese
1 Pkg Flour Tortillas (The flavored kind are delicious with this recipe)


Mix ingredients in a bowl.  Using a spatula, spread thinly on a tortilla.  Roll tightly into a log.  Wrap in plastic wrap.  Repeat until all of the cream cheese mixture is gone.  (It should make about six logs.) Refrigerate until firm.   Remove wrap and, using a serrated knife, cut into ½"-1" pieces.

Notes:  Adding a bit of Jalapeño juice from the jar adds a bit of kick to the mixture.  A sprinkling of Red Pepper flakes & Cilantro are a nice addition as well.
This makes a yummy sandwich spread too!

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09 |  Mike's Favorite Slow-Cooker Chili

Mike's Favorite Slow-Cooker Chili

This is a very meaty chili made with Ground Turkey.  Great on its own, or served over Tortilla Chips.  And, it's even better the next day!


1 15.25 oz can Pinto, Black, or Kidney Beans, rinsed and drained
2 14.5 oz Cans Diced Tomatoes
2 Pounds Ground Turkey, browned and drained
1 Green Pepper, Chopped
1 Medium Onion, Chopped
2 Cloves Garlic, Minced
2-3 Tbs Chili Powder
1 tsp Black Pepper
1 tsp Cumin
1 tsp Salt
Sour Cream or Non-fat Plain Yogurt (optional)
Shredded Cheddar Cheese (optional)


Put all ingredients in a slow cooker in the order listed, and stir to combine.  Cover and cook on Low for 10-12 hours, or on High for 5-6 hours.  Top with Sour Cream or Non-fat Plain Yogurt, and cheese, if desired.

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10 |  Stella's No-Bake Nutrition Bars

Stella's No-Bake Nutrition Bars

This recipe was adapted slightly from Stella's Kitchen.  These bars are an excellent source of protein, don't contain the extra additives that store-bought bars have, are easy to make, and are delicious!  They're a great meal replacement or on-the-go snack.


5 tbsp Natural Peanut Butter (Your preference of Chunky or Smooth) 
1/2 cup Dry Oats
1/2 cup Oat Flour *
6 scoops Chocolate Whey Protein powder (132 grams protein)
1 teaspoon Vanilla
2 tablespoons Flax seeds (optional)
1 cup Non-fat Dry Milk
1/2 cup Water (more may be needed)


Spray an 8x8 baking dish with non-stick cooking spray.  Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix.  At this point, the mixture will be crumbly and dry.  Add water & vanilla.  Using a wooden spoon or rubber spatula, mix ingredients until a dough forms. (The dough will be quite sticky.) Spread dough evenly in pan using a clean wooden spoon, cooking-spray-coated spatula, or greased hands.  Refrigerate the pan for a few hours, or freeze for an hour.  Cut into 9 squares.  Wrap bars individually, or store in a covered container between sheets of wax paper.  Keep refrigerated.

Modifications: Vanilla protein powder can be substituted for Chocolate. The oat flour can be substituted for different nuts, seeds, or dried berries.  Try chopped almonds, cashews, peanuts, sesame seeds, pumpkin seeds, dried cranberries, raisins, blueberries, etc.  (Note that adding nuts, seeds, or berries will change the nutritional information.)

* Making Oat Flour: To make your own oat flour, simply put a cup or two of oatmeal in a regular household blender and blend it on high. It will turn into flour. Store in an airtight container in the pantry.  It takes only a minute and is an easy and cheap alternative to buying oat flour in the store.

Nutritional Information Per Serving:
197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber

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11 |  The Queen's Favorite Pumpkin Bread or Muffins

The Queen's Favorite Pumpkin Bread or Muffins


¼ Cup Oil
¾ Cup Unsweetened Apple Sauce
2 Cups Sugar
1 Cup Unbleached White Flour
2 Cups Whole Wheat Flour
2 tsp Pumpkin Pie Spice
2 tsp ground Cinnamon
1 tsp Allspice
1 ½ Tbs Baking Soda
1 ½ Tbs Baking Powder
2 Cups Canned Pumpkin
3 Eggs (or equivalent of Egg Substitute)
1 Cup Raisins (Optional)


Preheat oven to 350 degrees

Blend together Oil, Applesauce, and Eggs.  Add Pumpkin.  Slowly add in dry ingredients. 

For Bread:
Pour into two greased loaf pans and bake for one hour, or until toothpick inserted in center comes out clean.

For Muffins:
Line Muffin tins with paper liners.  Scoop ¾ full, and bake 20-25 minutes, or until toothpick inserted in center comes out clean.

This recipe freezes well. 

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12 |  Ravioli Casserole

Ravioli Casserole

A fun, delicious alternative to lasagna.


1 28-oz. Jar Spaghetti Sauce, divided
1 25-oz. Pkg. frozen Cheese or Meat Ravioli, cooked and divided
1 16-oz. container Low or No-fat Cottage Cheese, divided
1 16-oz. Pkg. Shredded Mozzarella Cheese, divided
1/4 Cup Parmesan Cheese, grated


Spread 1/2 cup Spaghetti Sauce in a lightly greased 13"x9" baking pan. 
Layer with half of the Ravioli.
Pour 1-1/4 cups Sauce over Ravioli.
Spread one cup Cottage Cheese over top.
Sprinkle with 1 Cup mozzarella cheese.
Layer with remaining ingredients, ending with Mozzarella Cheese.
Sprinkle with Parmesan cheese.

Bake, uncovered, at 350 degrees for 30 to 40 minutes. Let stand for 5 to 10 minutes before serving. Makes 8 servings.

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13 |  Spinach Feta Strata

Spinach Feta Strata

You can't go wrong with this delicious Strata.  It's great for a pot-luck dinner, breakfast for company, or brunch. Add in your favorite veggies to create a personalized version all your own.


One loaf Baguette bread
10 Eggs (or equivalent of Egg Substitute)
2 Cups Milk
2 Pkgs frozen, thawed Spinach, squeezed dry (or freshly chopped Spinach)
Salt and Pepper to taste
Any other vegetables you'd like to add: Onion, Mushrooms, Peppers etc.
8 oz Pkg Shredded Monterey Jack Cheese
1 Cup of crumbled Feta Cheese


Grease a 13"x9"x2" pan using Olive Oil or Cooking spray.
Slice bread into one-inch-thick pieces.
Arrange bread slices in the bottom of the pan.
In a large bowl, whisk eggs and milk.  Add in all other ingredients (except cheeses) and pour over the bread.
Sprinkle cheese over the top.
Cover and refrigerate 8 hours or overnight.

Remove from the refrigerator 30 minutes before baking

Bake uncovered at 350 degrees for 45 minutes, or until knife inserted in center comes out clean.

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14 |  Tamale Round-About

Tamale Round-About

A real crowd-pleaser!

Cornbread Ingredients:

1 ½ Cups All-purpose, unbleached flour
1 Cup Cornmeal
1/4-1/3 Cup Surgar
1 Tbs Baking Powder
½ tsp Salt
1 ¼ Cup Milk
2 Eggs (or equivalent Egg Substitute)
¼ Cup Vegetable Oil
½ Cup Shredded Cheddar Cheese

Filling Ingredients:

2 ½ Cups Ground Beef or Turkey (or 1 Pkg Veggie Crumbles)
2 Cups (16 oz jar) Salsa
½ tsp Chili Powder
¼ tsp Salt
½ tsp Cumin
¼ Cup Diced Red or Green Bell Pepper (optional)


Cook meat, or veggie substitute.  Add in all other filling ingredients—except for Bell Pepper.

Separately, combine dry ingredients for Cornbread.  Slowly add milk, eggs, oil, and cheese.

Scatter diced peppers over bottom of a well-greased Angel Food Cake pan, or Fluted Baking pan.  Pour ½ Cornbread over top.  Spoon filling evenly over Cornbread.  Pour remaining Cornbread over top of filling.

Bake at 375 degrees for approximately 35-40 minutes, or until Cornbread is slightly golden.

*Note: Great with frozen corn added to beef mixture as well, or with black bean and corn salsa.  It serves four, with plenty for leftovers or second helpings. 

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15 |  Tofu Quiche

Tofu Quiche

This recipe uses Tofu as an alternative to eggs.  (To make it Vegan, use a Parmesan Cheese substitute, such as Nutritional Yeast.)


1 9” unbaked Pie Crust (made with 100% Vegetable oil)
1 lb Broccoli, chopped
1 Tbs Olive Oil
1 Onion, finely chopped
4 cloves Garlic, minced
1 lb firm Tofu, drained
½ C Soy Milk
¼ tsp Dijon Mustard
¾ tsp Salt
¼ tsp ground Nutmeg
½ tsp crushed Red Pepper flakes
Black Pepper to taste
1 Tbs dried Parsley
2 Tbs grated Parmesan Cheese (or Nutritional Yeast)


Preheat oven to 400 degrees. 
Bake pie crust in preheated oven for 10-12 minutes. 
Steam Broccoli until tender, but still firm (2-6 minutes).  Drain. 
Saute Onion & Garlic until golden.
Stir in Broccoli & heat through.
In a blender, combine Tofu, Soy Milk, Mustard, spices, & Parmesan Cheese.  Process until smooth.
In large bowl, combine Tofu mixture with Broccoli mixture. 
Pour into pie crust.
Bake in preheated oven for 40-45 minutes, or until quiche is set. 

Allow to stand for 5 minutes before cutting.


Nutritional Information:
Fat: 17 grams
Carbs: 27.7 grams
Calories: 300
Protein: 16.7 grams

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16 |  Meat & Veggie Strata

Meat & Veggie Strata

Strata is a wonderful breakfast or brunch. It's easy to make, and a real crowd-pleaser!  On this dish, use your favorite meats and veggies to create a delicious masterpiece!


One loaf Baguette bread
10 Eggs (or equivalent of Egg Substitute)
2 Cups Milk
Precooked Turkey Ham, Sausage, Bacon, or other meat you enjoy (Leftovers work great!)
Salt and Pepper to taste
Peppers, Asparagus, Mushrooms, Onions--or any other vegetables you'd like to add--Chopped
16 oz Pkg Shredded Cheddar Cheese


Grease a 13"x9"x2" pan using Olive Oil or Cooking spray.
Slice bread into one-inch-thick pieces.
Arrange bread slices in the bottom of the pan.
In a large bowl, whisk eggs and milk.  Add in other ingredients (except cheese).  Pour over the bread.
Sprinkle cheese evenly over the top.
Cover and refrigerate 8 hours or overnight.

Remove from the refrigerator 30 minutes before baking
Bake uncovered at 350 degrees for 45 minutes, or until knife inserted in center comes out clean.

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17 |  Jeana's Wild Mushroom & Tomato Rice

Jeana's Wild Mushroom & Tomato Rice

This is a delicious, and nutritious side dish, or Vegetarian meal.

1 Medium Onion, chopped
1 Green Pepper, seeded and chopped
2 oz *Crimini Mushrooms, chopped
2 oz Portabella Mushrooms, chopped
3 Medium Tomatoes, finely chopped
1/2 Cup Red Wine
1 C Uncooked Brown Rice
1/2 tsp Oregano
Black Pepper to taste

*Note: Button Mushrooms, or all Portabellas can be substituted if you can't find Criminis in your store. 


Place Mushrooms, Onion & Pepper in Large non-stick skillet. Saute' over medium high heat with 1-2 tsp water until Onion is soft. Add Spices and Rice. Stir well for one minute. Add Tomatoes & Wine. Bring to a boil. Reduce heat, cover & cook for 35-40 minutes or until rice is tender and liquid is absorbed.

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