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A Collection Of Recipes For The Health Conscious Consumer: A-B.

Get ready to try out some great healthy recipes. I will be sharing meals and deserts that will be sure to leave your bland dreary meals behind and drooling like crazy. Try them out and see!

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Almond Protein Cake Squares


quick oats 2 cups

baking Splenda 1 cups

Beverly Ultra Size Vanilla 6 scoops

baking soda 1 tbsp

almond-flavored sugar-free coffee syrup 1/4 Cup

egg whites 16

almond butter 1/2 Cup

unsweetened applesauce (or substitute 1 cups of ground apple instead) 1 cups

slivered almonds 1/2 Cup

  1. Preheat oven to 325°F degrees.
  2. Mix first four dry ingredients together in large mixing bowl.
  3. Mix the syrup, eggs, almond butter and unsweetened applesauce in separate bowl with blender. Blend until smooth.
  4. Gradually add dry ingredients into the bowl, blending constantly on low until completely blended.
  5. Spread ingredients evenly onto a cookie sheet sprayed with nonstick cooking spray.
  6. Bake at 325°F for 20-25 minutes.


Asian Tuna Patties


tuna (tongol or light tuna) 4 cans

chick pea beans 1 16 oz. can

egg whites 5

finely chopped onions 4

fresh ground ginger 1 1/2 tbsp

Dijon mustard 2 tbsp

orange peel 1 tsp

low-sodium soy sauce 2 tbsp

black pepper 1 tsp

  1. Grind up tuna and beans together with a food grinder; add the rest of the ingredients to tuna and beans in a large mixing bowl. Mix well.
  2. Make patties with hands, making sure that they are tight and firmly packed.
  3. Place in skillet that is sprayed with non stick cooking spray.
  4. Cook on medium to high heat until lightly browned on outside.


Asparagus With Bernaise Sauce


fresh asparagus 2 bunches

low-fat plain yogurt 1/2 cups

fat-free Miracle Whip 6 tbsp

chopped tarragon 4 tsp

lemon juice 1 tbsp

vegetable broth 1/4 cups

Dijon mustard 2 tbsp

Salt and pepper to taste

  1. Steam asparagus until tender crisp, approximately 6-10 minutes.
  2. While steaming asparagus, mix yogurt, Miracle Whip, tarragon, lemon juice, vegetable broth and Dijon mustard, salt and pepper in sauce pan.
  3. Heat mixture on medium heat for 5 minutes or until warm.
  4. Do not bring to a boil! Drizzle sauce over steamed asparagus.


Baked Apple Omelet


egg whites 6

medium apple 1

fat-free cheddar cheese 1/4 Cup


  1. Core and chop the apple into small bite size pieces and place in a small Zip-Loc bag.
  2. Sprinkle a dash of cinnamon in bag with apple and put in microwave on high for 4 minutes, leaving a corner of the Zip-Loc bag open.
  3. Spray a small omelet skillet with nonstick cooking spray and cook the 6 egg whites while the apple is cooking in the microwave.
  4. When omelet is close to being fully cooked, scoop out the baked apples from the Zip-Loc bag and place on one side of the omelet.
  5. Sprinkle most of the fat free cheddar cheese on top of the apple and flip the egg whites in half to complete the omelet.
  6. Sprinkle remaining cheese and a dash of cinnamon on top of omelet.


Balsamic Baked Asparagus Medley


fresh asparagus, ends trimmed 1 1/2 bundles

red pepper chopped 1

yellow pepper chopped 1

large stuffing mushrooms chopped 3

red onion chopped 1/2

grape tomatoes chopped 2 cups

cilantro cut up 1/2 oz

balsamic vinegar 1 cup

Black pepper

  1. Preheat oven at 400°F degrees.
  2. Place asparagus in glass baking dish.
  3. Spread peppers, mushrooms, onions, tomatoes, cilantro and vinegar over asparagus.
  4. Season with black pepper to taste.
  5. Bake at 400 for 50 minutes or until desired crispness of asparagus.


Balsamic Flax Dressing


flax seed oil 1/4 cup

balsamic vinegar 1/2 cup

fresh chopped basil 2 tbsp

finely chopped garlic 1 tsp

Ground pepper to taste

  1. Combine all ingredients and blend in a food processor thoroughly.


Banana Almond Smoothie


vanilla protein powder 2 scoops

water or skim milk 1 cup

medium banana 1

almond butter 1 tbsp

cinnamon A Dash

  1. Mix all the ingredients into a blender and add enough ice cubes for desired thickness. Blend until smooth.


Banana Cream Pie

Pie Crust Ingredients

Vanilla Ultra Size 2 scoops

Promise Fat Free Butter 1/4 cup

oat flour 1 cup

water 1/8-1/4 cup

Pie Filling Ingredients

cornstarch 3 tbsp

baking Splenda 1/2 cup

skim milk 1 cup

water 1 cup

eggs whites 3

vanilla 2 tsp

Promise fat free butter 1 tbsp

banana sliced 1 1/2

Meringue Ingredients

egg whites 5

cornstarch 1 tbsp

cream of tartar 1/4 tsp

baking Splenda 1/3 cup

vanilla 1 tsp

Pie Crust Directions
  1. Gradually add in water until the mixture becomes a dry dough - not sticky! Add more or less water to achieve desired consistency.
  2. Spread evenly in pie pan.
  3. Take a fork and poke holes in pie crust to eliminate heat bubbles while baking.
  4. Bake for 10 minutes.

Filling Directions
  1. Mix Splenda and cornstarch together thoroughly and set aside.
  2. In medium saucepan, combine milk, water, egg whites, vanilla, and butter, whisk thoroughly.
  3. Add in the splenda mixture and cook on med heat for 5 minutes, stirring constantly with wire whisk.
  4. Cook until mixture begins to thicken and bubble. Remove from heat and pour into pie crust that has been lined with the sliced bananas.

Meringue Directions
  1. Place egg whites in mixing bowl and beat on high speed with an electric mixer until frothy.
  2. Gradually add cornstarch, cream of tartar, and Splenda while beating on low speed.
  3. Beat on high speed until stiff peaks form. Top pie with meringue and bake for 10 - 12 minutes or until slightly brown.


Banana Nut Protein Bread


quick oats 2 cups

Beverly Ultra Size Vanilla 8 scoops

baking Splenda 1 cup

chopped walnuts 3/4 cup

sugar free vanilla coffee syrup 1/4 cup

egg whites 16

unsweetened applesauce (or substitute 1/2 cup of ground apple instead) 1/2 cup

ripened and smashed bananas 4

baking soda 1 tsp

baking powder 1 tsp

  1. Preheat oven to 325°F degrees.
  2. Mix first three dry ingredients together in large mixing bowl.
  3. Smash the four ripe bananas in another bowl and then add the eggs, unsweetened applesauce, sugar free coffee syrup, baking soda, baking powder and Splenda with a blender.
  4. Blend until smooth.
  5. Gradually add dry ingredients into the bowl, blending constantly on low until completely blended.
  6. Spread ingredients evenly into two medium sized bread pans that have been sprayed with nonstick cooking spray.
  7. Bake at 325°F for 50-55 minutes.

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