Healthy recipes to help you lose weight.

Now that the cold weather is approaching, it’s time to focus on making homemade soups. This recipe for tomato soup is easy to make and partners well with a low-fat-Swiss grilled cheese sandwich, one of my favorites. My family loves this soup. Your family will, too. 

Ingredients:

1 TB of butter (I use Land O’Lakes Light whipped butter)

1 TB of olive oil

1 medium onion, chopped

1 celery stalk, chopped

2 cloves of chopped garlic or 1 ¾ tsps. of minced garlic

1 tsp. of chopped fresh thyme or parsley (I use parsley)

1 28-oz. can of unsalted whole, peeled tomatoes with the juice

4 cups of reduced sodium vegetable broth (you could use chicken broth)

½ cup of half and half

½ tsp. of salt

ground pepper to taste

Directions:

Heat the butter and the oil in a large pot over medium high heat until the butter melts. Add the onions and celery, cook, stirring occasionally until softened, about 4-6 minutes. Add the garlic and the parsley, cook, stirring until fragrant about 10 seconds. Stir in the canned tomatoes with their juice. Add the vegetable broth and bring to a boil over high heat. Reduce the heat to maintain a lively simmer and cook for 10 minutes. Puree the soup in a blender in batches after it has cooled a little. Stir in half and half, salt, and pepper. This recipe makes 8, 1 cup servings. My husband and I eat 3 cups between the two of us and I freeze the rest for another dinner. When thawed, it is a little runny, so I suggest adding a ¼ cup of half and half to thicken it. Let me know how you like it. My vegetarian daughter loves it!

Enjoy!

Let me know how you like this recipe. As always, if you have any nutrition questions please send me an email. I will get back to you promptly. Yours in good health, Lisa

Roasted veggies are a staple at my house and are delicious the next day as well. They can be added to a cold salad at lunch or warmed up to have again with dinner. This recipe makes about 6 servings.

Ingredients:

3 baking potatoes with the skin on, cut into ½ inch cubes

2 medium size sweet potatoes with the skin on, cut into ½ inch cubes

2 yellow onions cut in eighths

½ lb. of baby carrots

2 TB of extra-virgin olive oil

1 TB of dried parsley

1 ½ tsps. of salt

½ tsp. of black pepper

Directions:

Preheat the oven to 450 degrees.

Wash, preferably with a veggie wash, the baking potatoes and sweet potatoes Cut the baking potatoes up and place in a large freezer bag.

Trim any tough pieces off of the sweet potatoes. (Purple sweet potatoes are more nutritious than orange.) Cut them up and add to the bag.

Place the baby carrots in the bag. (Baby carrots are fine and not soaked in bleach as the internet might have you believe.) I do recommend organic, prewashed baby carrots.

Cut off each end of the onion and peel it. Cut each onion in half and then half again so you have 8 pieces per onion. Add them to the bag.

Add the olive oil, parsley, salt, and pepper to the bag. Seal the bag and shake it until all the veggies are coated.

Spread the veggies over a cookie sheet sprayed with a vegetable spray like Pam.

Bake for about 45 mins. or until the veggies are golden brown and slightly crisp on the outside. I recommend turning them over halfway through.

Serve with whatever protein you like, fish, tofu, chicken and so forth.

Feel free to add whatever additional spices you like. I have tried paprika, garlic powder, and onion powder. I have also added pumpkin and winter squash but added them 10 minutes after the potatoes, so they don’t get overdone. Enjoy!

Let me know how you like this recipe. As always, if you have any nutrition questions please send me an email. I will get back to you promptly. Yours in good health, Lisa

It's not too late to sneak in one more summer salad and this one is perfect for a plant-based dinner! (Serves 4)

Ingredients:

½ cup of thinly sliced red onion

¼ cup + 2 TBs of red wine vinegar

¼ cup of extra-virgin olive oil

1 tsp. of whole ground mustard

¾ tsp. of salt

freshly ground black pepper to taste

2 15 oz cans of no-sodium added white beans drained and rinsed

¾ lb. of tomatoes cut into bite-sized pizza or use cherry tomatoes (wash well to remove pesticides)

2 oz. of fresh mozzarella pearls

4 cups of salad greens (spinach, romaine, spring mix, whatever is your favorite)

Directions:

In a small bowl, toss the red onion w/1/4 cup of red wine vinegar. 

Make the dressing: in a large bowl, whisk the remaining 2 TBs of vinegar w/the oil, mustard, salt and pepper

Make the bean salad: drain the onions and then toss them with the beans, tomatoes, and mozzarella in the dressing

Spread the salad greens on a serving platter and top with the bean salad. Serve with warm crusty French bread.

Voila dinner is served! Let me know how you like this recipe. As always, if you have any nutrition questions please send me an email. I will get back to you promptly. Yours in good health, Lisa

This is a quick and easy plant-based dinner or side dish that my family enjoys! It serves 4 and is best with a large green salad.

Ingredients:

1 TB of avocado or canola oil

1 cup of brown rice

1 medium onion, chopped

2 large cloves of garlic, minced or 1 tsp. of jarred minced garlic

1 TB of chili powder

2 tsps. of ground cumin

½ tsp. of salt

½ tsp. of ground pepper

1 (14 oz.) can of petite no salt-added diced tomatoes

1 ½ cups of water

1 (15 oz.) can of no salt-added black beans, rinsed

1 can of no salt-added corn

½ cup of chopped cilantro (I leave this out because my husband dislikes cilantro but it adds good flavor)

3 TB of shredded Tillamook Mexican 4 cheese farm style shreds

Directions:

Heat oil in a large saucepan over medium heat. Add rice and cook, stirring until it starts to brown, about 3 minutes. Add onion, garlic, chili powder, cumin, salt and pepper. Cook stirring, until fragrant, about 1-2 minutes. Add tomatoes and water, bring to a boil, reduce heat and simmer. Cover and cook until the liquid is absorbed, about 18-20 minutes. Remove from heat and fluff with a fork. Gently stir in beans and corn. Cover and let stand for 10 mins. Stir in cilantro and spoon a little of the shredded cheese over each bowl. You can also add salsa or light sour cream as a topping. Delicious as a meal or with a Mexican dish! Enjoy!

Let me know how you like this recipe. As always, if you have any nutrition questions please send me an email. I will get back to you promptly. Yours in good health, Lisa

I recommend 12 oz of seafood every week unless you are a vegan or a vegetarian who does not eat fish. My family loves fish dinners and I'm always looking for new ways to prepare it. Here's a unique recipe to change the way you might normally cook and serve fish. It's an easy weeknight dinner for 2. (Double the recipe if you need more.)

Ingredients:

12 oz of cod or haddock (I use haddock)

¼ tsp. + 1/8 tsp. of garlic powder

¼ tsp. + 1/8 tsp. of salt

¼ tsp. of ground cumin

1/8 tsp. of chili powder (I make it heaping)

1 tsp. of honey

1 TB of fresh lime juice

1 cup of bagged coleslaw mix (see my recipe post below on bagged salads)

1 ½ tsp. of chopped fresh cilantro for the topping

2 TBs of mashed avocado

2 TBs of fat-free Greek yogurt

¼ cup of chopped tomato

4 6-inch corn tortillas

Directions:

Mix together: ¼ tsp. of garlic powder, salt, cumin, and chili powder. (If you like spice add a bit more chili powder.) 

Pre-heat a skillet sprayed with non-stick cooking spray to medium. Place the fish in the skillet and evenly distribute the seasoning mixture. Cook for 5 minutes and then flip and cook for another 4 minutes until the fish is cooked through.

In the meantime, in a medium bowl combine the lime juice and the honey. Add the coleslaw mix and the cilantro and toss to coat.

To make the sauce:

In a small bowl combine the avocado, yogurt and remaining 1/8 tsp. of garlic powder and salt. Mix well.

Place the tortillas between 2 damp paper towels and microwave for 15 seconds. Fill w/coleslaw mixture, fish, tomato and avocado sauce. Delish! If it is summertime, these tacos are great with an ear of fresh corn.

Let me know how you like this recipe. As always, if you have any nutrition questions please send me an email. I will get back to you promptly. Yours in good health, Lisa

This recipe post is a bit different than my usual recipe posts. But since salad is an important side to any recipe and can also stand alone as a meal, I thought this post belongs on the healthy recipe page.

Who doesn’t love a good summer salad? Today it’s so easy to serve salad with the convenience of a grocery store bagged salad. However, you must be careful when purchasing a bagged salad kit. Some contain lots of sodium and others are high in sugar content.

So, what should you look for when choosing a bagged salad? 

Choose one that contains no more than 260 mg. of sodium per serving. My favorite bagged salad has 3 svgs. but I can easily consume 2 servings so already I’m up to 520 mg. of sodium, without anything else.

Choose one that doesn’t contain much added sugar. This usually comes from the salad dressing, so aim for 7 grams of added sugar per serving or replace it with your own less sugary dressing.

Try to purchase one that has no more than 200 calories per serving. Again, ask yourself how many servings will you actually consume at one time. Consider “bulking up” your bagged salad with spinach or another dark, leafy green to stretch it out and make it even more healthy.

Always consider the manufacturer’s add-ins, avoiding salads that contain a lot of cheese, which is high in saturated fat.

Skip the salads with dried fruit with sugar or candied nuts. The same is true of salads with tortilla strips, which are high in calories.

Avoid bagged salads with preservatives, flavorings, or other chemicals. (Thoroughly read the ingredient list.)

My favorite bagged salad is the Sunflower Crisp Chopped Kit by Fresh Express. I love the edamame, roasted sunflower seeds, and toasted quinoa. Each serving has 200 calories, 260 mg. of sodium, and 7 grams of filling protein. I use about half of the Sweet Onion Vinaigrette for 2 servings. I find the 14 grams of meat-less protein keeps me full for 3 hours and I enjoy it with 13 Nut-Thin crackers. Yum!

Let me know if you enjoy a bagged salad on occasion, and if so, which one is your favorite. Yours in good health, Lisa

Here's a simple and easy recipe for Brussels sprouts that my family loves.

My latest blog post is on cooking with healthy oils, ( Lisa Prince Weight-Loss & Nutrition Specialist (lisaprincenutritionexpert.blogspot.com)) so let’s use avocado oil!

This delicious recipe for roasted Brussels sprouts uses 1 TB of avocado oil. For 2 people I usually buy 14-16 smallish Brussel sprouts.

Directions:

Pre-heat the oven to 425 degrees. 

Cover a baking sheet with tin foil and spray with a non-stick cooking spray. Place in the oven to pre-heat.

Wash and dry your Brussels sprouts. Cut the ends off and then cut them in half. 

Put them in a small bowl. Add 1 TB of avocado oil, salt and pepper to taste or whatever additional seasonings that you like such as garlic powder or onion powder. Toss well. Add 1-3 teaspoons of Filippo Berio Glaze with Balsamic Vinegar and toss again.

Remove with oven mitts the pre-heated pan. It will be hot! Lay the Brussels sprouts cut side down and bake for 25-30 minutes. Flip the Brussels and add another 1-2 tsps. of the glaze. (1 TB of glaze has 30 calories, 5 mg. of sodium, and 4 grams of added sugar.) Bake for an additional 5-10 minutes until crispy. Yum!

By the way, here’s an interesting fact: Brussel sprouts—without the s in Brussels—is a common misspelling

Let me know if you try this recipe. Also, reach out if you have any questions about nutrition. Bon Appetit! _Lisa

Who doesn’t like an easy-to-make, delicious, healthy soup? I created this recipe one evening from ingredients I had in my pantry. My family loves it! Serves 6.

Ingredients:

1 TB of avocado or canola oil

1 cup of brown rice

1 medium onion finely chopped, or you can puree it in the blender

3 tsps. of jarred minced garlic or 2 large garlic cloves minced

1 TB of chili powder

2 tsps. of ground cumin

½ tsp. of salt

½ tsp. of pepper

14 oz can of no salt added petite diced tomatoes with the liquid 

1 ½ cups of water

14 oz can of no salt added corn drained

15 oz can of no salt added black beans, rinsed and drained

8 TBs of any type of shredded Mexican cheese (I like Cabot 4 Cheese Mexican Shredded Rustic Cut)

Directions:

Heat oil in a large saucepan over medium heat. Add the rice (I used Uncle Ben’s brown rice in a pouch) and cook, stirring for about 3 minutes or until it starts to brown. Add pureed onion, garlic, chili powder, cumin, salt, and pepper. Cook, stirring for 1-2 minutes. Add the tomatoes and the water and bring to a boil. Add the corn and black beans and bring to a second boil. Cover and simmer for about 5 minutes. Serve in bowls with about 2 TB of Mexican cheese on top and a green salad. So good!

 Bon Appetit! _Lisa

Now that spring is springing into view (I hope), grilling season is upon us once again. Yeah!

These delicious black bean burgers can be grilled or baked in an oven if it’s still a bit chilly for you to cook outdoors. Everyone will love them, vegetarians and omnivores alike!

Ingredients:

1 medium yellow onion, roughly chopped

2, 15 oz cans of reduced sodium black beans rinsed and drained

2 TBs of chopped garlic (more if you like)

4 TBs of fresh cilantro leaves (dried are fine too)

4 tsps. of fresh parsley (dried is fine too)

1 egg

½ tsp. of red pepper flakes (optional)

1 cup of breadcrumbs (I use Progresso plain to reduce the sodium)

Morton’s Lite salt, and pepper

Directions:

In a food processor or Vitamix, pulse onion and garlic until finely chopped. Add rinsed and drained black beans, cilantro, parsley, egg, and salt and pepper to taste. Mix well until combined. If the mixture is too soft, add more breadcrumbs until it is firm enough to make patties.

You can grill these outside or bake them at 350 degrees on a baking sheet for about 30-40 minutes. Mist the tops of the burgers with olive oil. They can also be cooked and then frozen for a quick dinner later on.

I enjoy this burger on a 100% whole wheat bun topped with guacamole and a side salad.

Let me know if you try it. Bon Appetit! _Lisa

This soup is terrific and so easy to make. My family loves it. It's full of delicious cannellini beans which are a great source of prebiotics. (Stay tuned for my next blog, coming at the end of March, which is about prebiotics and probiotics.)

Ingredients:

1 lb. of carrots, thinly sliced

2 sweet potatoes, peeled and cut in ½ inch cubes

6 cups of low sodium vegetable broth

1 tsp. of ground ginger

2 TBs of finely minced green onion

1 - 19 oz can of low-sodium cannellini beans, rinsed and drained

Directions:

Combine carrots, vegetable broth, sweet potatoes, cannellini beans, and ginger. Bring to a boil, reduce heat, simmer covered 10-12 minutes or longer until veggies are tender.

In a blender, puree this mixture, ¼ cup at a time. Season with salt and pepper to taste.

Top with green onions if you like.

I like to serve this soup with a green salad and crusty French bread. Let me know if you try it. Bon Appetit! _Lisa

It is winter in New England and who does not love a good soup? Last month, I gave you a delicious recipe for chicken soup and veggies without noodles. (See below) This month, the soup contains noodles, but it's only 151 calories per cup with just 276 mg. of sodium! 

Ingredients:

2, 8-ounce boneless, skinless chicken breasts with any visible fat trimmed away

6 cups of water

14.5 ounces of low-sodium chicken broth

½ to 1 cup of finely diced carrots (I used a full cup because I love carrots)

½ cup of finely diced celery (I skip this because my husband does not like it)

1 cup of diced onion (about ½ of a large onion)

1 tsp. of dried parsley

1 tsp. of garlic powder

½ tsp. of poultry seasoning

½ tsp. of salt

1/8 tsp. of black pepper

4 oz of angel hair pasta broken in half

Directions:

Place the chicken in a 1-gallon pot and sprinkle the parsley, garlic powder, poultry seasoning, salt and pepper over the chicken. Add the carrots, onions and optional celery. Cover with the chicken broth and the water. Bring to a boil and then cook until the chicken is no longer pink, about 15 minutes. Remove the chicken and cut it into bite-size pieces. Return the chicken to the pot and add the noodles. Place over high heat and return to a boil. Reduce the heat to medium-high and boil gently until the pasta is cooked, about 3-5 minutes. Serve immediately because the pasta will continue to absorb liquid if the soup is left simmering.

I love to sprinkle a little Parmesan cheese over my bowl of soup and serve it with a crusty roll and a green salad. Let me know if you try it.

Bon Appetit! _Lisa

As the temperature drops, roasted vegetables make an excellent accompaniment to any meal. This delicious recipe, which combines carrots and feta cheese, is one of my family’s favorites. Let me know how you like it.

Ingredients:

1 ½ lbs. of carrots

3 TBs of balsamic vinegar

3 TBs of extra virgin olive oil

2 TBs of brown sugar

4 oz of crumbled reduced fat Feta cheese

Salt and pepper 

Lemon juice

Directions:

Preheat oven to 400 degrees. Cut carrots lengthwise into thin strips. 

Whisk together balsamic vinegar and olive oil. Add brown sugar. Toss the carrots in the dressing and place on a cookie sheet sprayed with Pam. (Or you can cover your cookie sheet w/tin foil and spray the tin foil.) Sprinkle lightly with salt and pepper. Bake 40-50 minutes, stirring approximately every 15 minutes until the carrots are browned and tender. Transfer to a serving platter and gently toss with lemon juice and feta cheese. Serves 6-8.

Enjoy! _Lisa

Your family will bark for these delicious, simple, low-calorie treats. My mouth waters just looking at them. A perfect choice for holiday treats, especially when many desserts around this time of year are loaded with sugar and high in calories. These are only 34 calories per piece, with only .8 grams of saturated fat and 2 grams of added sugar. They also contains 2 grams of protein. Here’s how to make them:

Ingredients:

3 cups of full-fat plain Greek yogurt

¼ cup of pure maple syrup or honey

1 tsp. of vanilla extract

1 ½ cups of washed and sliced organic strawberries

¼ cup of mini chocolate chips

Directions: 

Start with a 10 x 15 backing sheet. Line it with parchment paper. Stir the yogurt, maple syrup or honey, and vanilla extract in a medium bowl. Spread the mixture evenly onto the prepared baking sheet. Scatter the sliced strawberries on top and sprinkle with the chocolate chips. Freeze the mixture until it’s firm. Or, to make ahead, freeze airtight between sheets of parchment for up to 1 month. Let stand at room temperature for 15 minutes before serving. Break or cut into 32 pieces.

There you have it! I told you, simple and easy. Enjoy your bark! Shouting “Woof, Woof” while eating this wonderful dessert is optional. __Lisa

What a great time of the year to make Pumpkin Bread. My family loves this loaf so much that I have to make more than one loaf if I want to get any - lol. This recipe makes 2 loaves. I hope you enjoy them as much as we do.

Ingredients:

2 cups all-purpose flour

½ tsp. of Morton’s Light salt

1 tsp. of baking soda

½ tsp. of baking powder

1 tsp. of ground cloves

1 tsp. of cinnamon

1 tsp. of ground nutmeg

1 ½ sticks of unsalted butter (3/4 cup) softened

1 cup of Stevia 

2 large eggs

1 15-oz can of 100% pure pumpkin (I use Libby’s)

Directions:

Preheat the oven to 325 degrees and set the rack in the middle position. Spray 2 bread pans with Pam spray. In a medium bowl combine the flour, salt, baking soda, baking powder, cloves, cinnamon and nutmeg. Whisk until well combined.

In a large bowl beat the softened butter and Stevia on medium speed until just blended. Add the eggs one at a time beating well after each egg. Continue beating until very light and fluffy, a few minutes and then beat in the pumpkin. It is fine if it looks grainy. Add the flour mixture and mix on low speed until combined.

Pour the batter into the prepared pans, dividing evenly and bake for 65-75 minutes until a toothpick comes out clean. Let cool in the pans for 10 minutes and then turn out onto a wire rack to cool completely. Fantastic!

The bread can be frozen for up to 3 months by wrapping it well in tin foil after it has fully cooled and placing it in a freezer bag. Thaw overnight in the fridge before serving.

Enjoy, Lisa!

If you are looking to eat less animal-sourced foods, tofu is a great option. It can be prepared simply and added to a stir-fry or salad. If you have not tried tofu because you’ve heard it was bland, here are two recipes that prove otherwise.

Crispy Tofu

Drain a 16 oz package of SUPER FIRM tofu and cut into 8 thick slabs and blot dry. Pour ¼ cup of cornstarch on a plate and press the large sides into the corn starch so that they are lightly covered. Spray a frying pan with vegetable spray and add 2 TBs of avocado oil. Brown each side for about 8-10 minutes. The tofu will be crunchy and delicious. Wonderful to add to a salad. 4 oz contains 15 grams of filling protein for only 173 calories.

Baked Tofu

Pre-heat your oven to 400 degrees. Spray a baking sheet with vegetable spray. Open a container of SUPER FIRM or EXTRA FIRM tofu and drain it. Cut it up into bite size pieces and line them up on the baking sheet. Bake for 20 minutes then flip them over and bake another 15 minutes until golden and crispy. Add to a sauce, a veggie stir-fry, or a salad. A serving of tofu has only 15 mg. of sodium and no sugar.

Try one of these quick and easy recipes today and see how delicious tofu can be. 

Enjoy, Lisa!

These peanut butter protein balls are so easy to make, and two of them makes the perfect pre- or post-workout snack. Two balls have 174 calories and 4 grams of protein. This recipe makes 35 balls. My family loves them!

Ingredients:

2 cups of old-fashioned oatmeal

1 cup of Teddie’s No Salt Added Creamy peanut butter or you could use almond or cashew butter

½ cup of honey

¼ cup of mini chocolate chips

¼ cup of unsweetened shredded coconut (I skip this because I don’t like coconut, but feel free to substitute raisins or a chopped nut like walnuts.)

Directions:

Combine the oatmeal, peanut butter, honey, chocolate chips, and optional coconut in a medium bowl. Stir well. Using a 1-tablespoon measure, like a very small ice-cream scoop, drop the balls onto a cookie sheet covered in parchment paper. Next, roll each scoop into a ball and place in a glass container. (If you are gluten-free use oats that are labeled “gluten-free).

Store in a covered glass container in the fridge for 5 days, or up to 3 months in the freezer. 

Delicious! Enjoy, Lisa!

It is sad but true, the summer is coming to end. Before you know it, it will be time to dust off the slow cooker and make hearty meals. Here’s a recipe that is super easy to make and delicious. My grandson loves it over brown rice. Make this as your first sliding-into-fall dinner – it will take the edge off post-summer blues.

Ingredients:

1 ½ lbs. of chicken breast

16 oz. of crushed pineapple in juice, not drained

1 TB of chopped garlic

½ tsp. of ground ginger

1/8 tsp. of salt

1/8 tsp. of pepper

½ cup of finely chopped onion

¾ cup of lower sodium teriyaki sauce

Directions:

In your slow cooker combine the pineapple, garlic, ginger and ¼ cup of water. Mix well. 

Season the chicken with salt and pepper and add to the cooker. Evenly top with onion.

Cover and cook on high for 3-4 hours, or low 7-8 hours. (I have found the chicken is more tender cooked longer on low.)

Using a slotted spoon, transfer the contents of the slow cooker to a large bowl and shred the chicken with 2 forks, add the teriyaki, and mix well. If it needs a little more liquid you can add some of the leftover from the cooker. Serve over brown rice with a green salad or veggie. Delicious! Enjoy, Lisa!

Here's an easy recipe that my family loves. I have made this recipe with haddock and cod, but I’m certain it would be good for salmon, too. 

Ingredients:

1 ½ lbs. of cod, haddock, or another fish that would bake well.

1 TB of fresh lime juice

1 TB of Kraft Avocado or Hellman’s Light mayo

1/8 tsp. of onion powder

1/8 tsp. of black pepper

½ cup of plain breadcrumbs

1 ½ TBs of Land ‘O Lakes light butter

2 TBs of chopped parsley (I leave off)

Directions

Preheat your oven to 425 degrees. Place the fish in an 11 X 7-inch glass baking dish that’s been coated with cooking spray. Combine the lime juice, mayo, onion powder, and pepper in a small bowl. Spread this mixture over the fish, sprinkle w/ breadcrumbs and drizzle with butter. Bake at 425 degrees for 20 minutes. Sprinkle w/parsley if you want. Makes 4, 5 oz. servings. Serve with a baked sweet potato and a green salad. Yum! Enjoy, Lisa!