12 Mouthwatering Eggplant Recipes

eggplant recipes

Did you know that eggplant is a very versatile vegetable?

Check here the 12 delicious recipes on how to prepare an eggplant for your next meal.


Eggplant Recipes


Easy Eggplant


1 medium eggplant, peeled and sliced into 1/2 inch rounds

4 tablespoons mayonnaise, or as needed

1/2 cup seasoned bread crumbs



1. Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil.

2. Place the breadcrumbs in a shallow dish.

3. Coat each slice of eggplant on both sides with mayonnaise.

4. Press into the bread crumbs to coat.

5. Place coated eggplant slices on the prepared baking sheet.

6. Bake for 20 minutes in the preheated oven, until golden brown.

7. Flip slices over, and cook for an additional 20 to 25 minutes to brown the other side.



Eggplant Vinaigrette


2 pounds small eggplants

1 whole head garlic, peeled and chopped

1 cup olive oil

1/2 cup red wine vinegar

salt and pepper to taste

cayenne pepper to taste



1. Rinse eggplants, and remove the stems.

2. Place in a large pot of lightly salted water.

3. Bring to a boil, and cook for 10 minutes. Drain, and set aside to cool.

4. In a medium bowl, stir together the garlic, salt, pepper, and cayenne.

5. Cut a slit lengthwise down the center of each eggplant and pack full of the garlic mixture.

6. Place the eggplants in a glass jar or glass baking dish.

7. Whisk together the oil and vinegar, and pour over the eggplants to cover.

8. Refrigerate for 2 days before slicing and serving.

eggplant recipes


Pan Fried Eggplant with Saffron and Mayonnaise


1 pinch of saffron

1 tablespoon hot water

1/2 cup mayonnaise

1 teaspoon minced garlic

1/2 cup all-purpose flour

1 teaspoon cayenne pepper

2 teaspoons garlic powder

1 teaspoon kosher salt

4 small eggplant, cut lengthwise into

1/4 inch thick slices

2 eggs, beaten

1/2 cup olive oil, or as needed

8 sprigs parsley, for garnish



1. Stir saffron into hot water, and set aside for 5 to 10 minutes.

2. Stir together saffron water, mayonnaise, and minced garlic until smooth. Set aside.

3. Whisk together flour, cayenne pepper, garlic powder, and kosher salt in a shallow bowl.

4. Dip the eggplant slices into beaten egg, then dust with flour.

5. Gently shake off excess flour, and place eggplant slices onto a baking sheet.

6. Heat 2 tablespoons of the olive oil in a large skillet over medium-high heat.

7. Fry the eggplant slices until golden brown on each side, about 2 minutes per side.

8. Add 2 tablespoons of olive oil before frying each batch of eggplant.

9. Once all of the eggplants has been fried, roll up into cylinders and secure with toothpicks.

10. Garnish with parsley and serve with saffron mayonnaise.



Stuffed Eggplant Parmesan


2 medium eggplants, cut in half lengthwise and hollowed out to 1/4 inch flesh rim

1/2 cup chopped onion

2 cloves garlic, crushed

1 teaspoon dried oregano

freshly ground black pepper to taste

1/4 cup grated Parmesan cheese

1/2 cup bread crumbs

1 teaspoon chopped fresh Italian parsley

2 cups tomato sauce

1 cup shredded mozzarella cheese

2 tablespoons olive oil



1. Preheat oven to 325 degrees F (165 degrees C).

2. Heat olive oil in a large skillet over medium-high heat.

3. Roughly chop eggplant centers, and add to pan with onion, garlic, oregano, and pepper.

4. Cook and stir until lightly browned.

5. Spoon mixture back into eggplant, and sprinkle each with Parmesan cheese, bread crumbs, and parsley.

6. Place in a shallow baking dish, and cover with tomato sauce and mozzarella cheese.

7. Bake in the preheated oven for 30 minutes, or until eggplant is fork-tender and cheese is bubbly. Serve immediately.

eggplant recipes


Roasted Eggplant and Mushrooms


1 medium eggplant, peeled and cubed

2 small zucchini, cubed

1/2 small yellow onion, chopped

1 (8 oz) package mushrooms, sliced

1 1/2 tablespoons tomato paste

1 clove garlic, minced

1/2 teaspoon dried basil

salt and pepper to taste

1/2 cup water


1. Preheat oven to 450 degrees F (230 degrees C).

2. Place eggplant, zucchini, onion, and mushrooms in a 2-quart casserole dish.

3. In a small bowl combine the tomato paste with the water, and stir in garlic, basil, salt, and pepper.

4. Pour over the vegetables and mix well.

5. Bake in preheated oven for 45 minutes, or until eggplant is tender, stirring occasionally.

6. Add water as necessary if vegetables begin to stick. However, vegetables should be fairly dry, with slightly browned edges.



Eggplant Mexicano


1/2 cup vegetable oil

1 teaspoon garlic powder

1 teaspoon dried oregano

2/3 cup salsa, warmed

1 medium eggplant, peeled and cut into 1/2 inch slices

1/2 cup shredded Monterey Jack cheese



1. In a bowl, combine the oil, garlic powder, and oregano

2. Brush over both sides of eggplant.

3. Grill, uncovered, over medium heat for 4 minutes on each side or until tender.

4. To serve, spoon a small amount of salsa into the center of each.

5. Sprinkle with cheese.

eggplant recipes

Eggplant and Zucchini Casserole


2 cups water

4 tablespoons butter

8 ounces dry bread stuffing mix

1 large eggplant, diced

2 large zucchini, diced

1 onion, chopped

1 tomato, chopped

1 teaspoon dried thyme

2 cups shredded Colby cheese salt to taste

ground black pepper to taste



1. In a microwavable bowl, mix water and margarine (cut into pieces).

2. Stir in stuffing mix and cover with a microwavable lid.

3. Cook on HIGH for 8 to 10 minutes. Fluff with fork.

4. Place eggplant, zucchini, tomato, onion into a large skillet.

5. Season with thyme, salt, and pepper.

6. Cook and stir over medium-low heat for 15 to 20 minutes. Remove from heat.

7. Preheat oven to 350 degrees F ( 175 degrees C).  Grease a 2-quart casserole dish.

8. Layer vegetables, cheese, and stuffing in the dish until all ingredients have been used, ending with cheese.

9. Bake for 30 to 40 minutes.



Rich and Creamy Roasted Eggplant Soup


3 tomatoes, halved

1 eggplant, halved lengthwise

1 small onion, halved

6 cloves garlic, peeled

2 tablespoons vegetable oil

1 tablespoon chopped fresh thyme

4 cups chicken broth

1 cup heavy cream

3 1/2 ounces crumbled goat cheese

salt and pepper to taste



1. Preheat oven to 400 degrees F (200 degrees C).

2. Place tomatoes, eggplant, onion and garlic on a baking sheet and brush with oil.

3. Roast in preheated oven until very tender and brown in spots, 45 minutes.

4. Scoop out eggplant pulp and discard skin.

5. Place eggplant pulp, tomatoes, onion and garlic in a large heavy saucepan with thyme and chicken broth.

6. Bring to a boil over medium heat, then reduce heat and simmer until onion is very tender, 45 minutes.

7. Puree in batches in a food processor or blender, or using an immersion blender.

8. Return to low heat and stir in cream.

9. Bring to a simmer, thinning with more broth, if necessary.

10. Season with salt and pepper.

11. Ladle into bowls and sprinkle with goat cheese.

eggplant recipes



Eggplant and Pepper Parmesan Sandwiches


1 eggplant, seeded and cut lengthwise into 1/4 inch slices

1 red bell pepper, sliced into thin strips

salt and pepper to taste

1 French baguette

2 ounces soft goat cheese

1/4 cup tapenade (olive spread)

1/4 cup grated Parmesan cheese



1. Preheat the oven broiler.

2. Place the eggplant and red bell pepper on a medium baking sheet, and season with salt and pepper.

3. Broil 5 to 10 minutes, until tender and slightly browned.

4. Cut baguette in half lengthwise.

5. Spread bottom half with goat cheese, followed by tapenade.

6. Layer with eggplant and red pepper, then sprinkle with Parmesan cheese.

7. Cover with top half of baguette. Cut into 4 pieces. Serve hot or cold.



Eggplant Snack Sticks


1 medium eggplant

1/2 cup toasted wheat germ

1/2 cup grated Parmesan cheese

1 teaspoon Italian seasoning

3/4 teaspoon garlic salt

1/2 cup egg substitute

1 cup meatless spaghetti sauce, warmed



1. Cut eggplant lengthwise into 1/2-in.-thick slices then cut each slice lengthwise into 1/2-in. strips.

2. In a shallow dish, combine the wheat germ, Parmesan cheese, Italian seasoning, and garlic salt.

3. Dip eggplant sticks in egg substitute, then coat with wheat germ mixture.

4. Arrange in a single layer on a baking sheet coated with nonstick cooking spray.

5. Spritz eggplant with cooking spray. Broil 4 in. from the heat for 3 minutes.

6. Remove from the oven. Turn sticks and spritz with cooking spray.

7. Broil 2 minutes longer or until golden brown.

8. Serve immediately with spaghetti sauce.

eggplant recipes

Eggplant and Tomato Bake


3 large eggplants

1 1/2 teaspoons salt

2 onions, chopped

2 cloves garlic, crushed

1 tablespoon olive oil

1 teaspoon dried basil

1 teaspoon dried oregano

1 (10.75 oz) can  tomato puree

1 pinch of ground black pepper

2 (8 oz) containers plain low-fat yogurt

1/4 cup wheat germ or whole wheat breadcrumbs

2 tablespoons grated Parmesan cheese



1. Slice the eggplants into 1/4 inch slices and lightly salt them.

2. Leave them to sweat for 30 minutes.

3. While the eggplant is set aside, saute the onions, garlic, and olive oil in a large skillet over a low heat, covering the pan with a lid to keep them moist.

4. Saute the onions until they are soft and turning gold in color.

5. Mix the basil, oregano, tomato puree, water, salt and pepper into the pan of onions and simmer for ten minutes.

6. While the mixture is simmering, rinse off the eggplant slices and steam them either in a microwave steamer basket (in two batches at 10 minutes each) or in a steamer over the stove.

7. Preheat oven to 350 degrees F (175 degrees C).

8. Grease a 9×13 inch baking dish with non-aerosol cooking spray.

9. Spread 2 to 3 tablespoons of the  tomato sauce mixture over the bottom of the prepared baking dish.

10. Arrange one layer of the eggplants on the bottom of the dish.

11. Pour one-third of the tomato sauce over the eggplant.

12. Pour one container of yogurt over the tomato sauce.

13. Repeat the eggplant layer, tomato sauce, yogurt, eggplants, and top the dish with the remaining tomato sauce.

14. Cover dish with foil and bake for 30 minutes.

15. Uncover and sprinkle the wheat germ or bread crumbs over the top of the casserole, followed by the Parmesan cheese.

16. Bake for another 20 to 30 minutes; until topping is golden brown.


Eggplant with Garlic Sauce


4 Chinese eggplants, halved lengthwise and cut into 1 inch half moons

1 tablespoon crushed red pepper flakes

3 tablespoons garlic powder

5 teaspoons white sugar

1 teaspoon cornstarch

2 tablespoons light soy sauce

2 tablespoons oyster sauce

3 tablespoons canola oil

1 cup water



1. Heat the canola oil in a skillet over high heat.

2. Cook and stir the eggplant until soft, about 4 minutes.

3. Stir in the water, red pepper flakes, and garlic powder.

4. Cover and simmer until all the water is absorbed.

5. Meanwhile, mix sugar, cornstarch, soy sauce, and oyster sauce in a bowl until sugar and cornstarch have dissolved.

6. Stir sauce into the eggplant, making sure to evenly coat the eggplant.

7. Cook until the sauce has thickened.

Download free PDF copy of these 12 mouthwatering eggplant recipes.



10 Fish Recipes to Include on Your Next Meal

Are you looking for some recipes to include fish in your meals? Then, try these 10 sumptuous, easy to prepare fish recipes to have a protein and Omega 3 enrich lunch or dinner for you to enjoy with your friends and family.


Tomato-Rich Fish Stew


3 1/2 ounces sun-dried tomatoes

2 tablespoons olive oil

1 large yellow onion, chopped

1 green bell pepper, chopped

2 (8 ounce) bottles clam juice

2 (14 oz) cans diced tomatoes (no salt added)

1 cup dry red wine (or substitute broth or tomato juice)

4 garlic cloves, crushed

4 tablespoons fresh herbs (such as thyme, rosemary or basil)

2 bay leaves

1/2 cup kalamata olives, sliced

1 (15 oz) can navy beans, drained and rinsed

1 pound firm fish (grouper, tilapia or tuna), cut in 2- to 3-inch chunks

2 teaspoons fennel seeds, lightly crushed

1 pinch of salt and pepper, to taste

1/2 cup grated Parmesan cheese



1. In a pan, simmer sun-dried tomatoes in 1 1/2 cups water until very soft. Discard water.

2. In a large pot, saute onion and green pepper in oil until softened.

3. In a food processor or blender, combine sun-dried tomatoes and 1 bottle clam juice until smooth. Add to pot.

4. Stir in remaining clam juice, diced tomatoes, wine, garlic, herbs, bay leaves and olives. Simmer 20 minutes.

5. Add beans, fish, fennel seeds, salt, and pepper.

6. Simmer until fish is done, about 10 minutes.

7. Remove bay leaves. Ladle into bowls;sprinkle with cheese.


fish recipe


Skillet Fish


1 celery rib, chopped

1/2 cup chopped green pepper

1/2 cup chopped onion

1 teaspoon olive or canola oil

2 plum tomatoes, chopped

1/4 teaspoon salt

1/2 pound cod, haddock or orange roughy fillets

1/4 teaspoon seafood seasoning

hot cooked rice

dash of pepper

hot pepper sauce



1. In a skillet, saute the celery, green pepper, and onion in oil until almost tender.

2. Add tomatoes; cook and stir for 1-2 minutes.

3. Sprinkle with salt and pepper.

4. Top with fish fillets and sprinkle with seafood seasoning.

5. Reduce heat; cover and simmer for 6 minutes.

6. Break fish into chunks.

7. Cook about 3 minutes longer or until fish flakes easily with a fork.

8. Serve over rice. Serve with hot pepper sauce if desired.



Grilled Fish Steaks


8 (3 ounce) fillets fresh tuna steaks, 1 inch thick

1/2 cup soy sauce 1/3 cup sherry

1/4 cup vegetable oil

1 tablespoon fresh lime juice

1 clove garlic, minced



1. Place tuna steaks in a shallow baking dish.

2. In a medium bowl, mix soy sauce, sherry, vegetable oil, fresh lime juice, and garlic.

3. Pour the soy sauce mixture over the tuna steaks, and turn to coat.

4. Cover, and refrigerate for at least one hour.

5. Preheat grill for high heat.

6. Lightly oil grill grate.

7. Place tuna steaks on the grill and discard remaining marinade.

8. Grill for 3 to 6 minutes per side, or to desired


fish recipe


Crispy Oven-Fried Fish Fillets


cooking spray

4 (4 ounce) fillets white fish

1/3 cup milk

1/4 cup all-purpose flour

2 cups croutons, crushed

tartar sauce



1. Preheat oven to 450 degrees F.

2. Spray the baking sheet with vegetable cooking spray.

3. Dip fish into milk. Coat with flour and then dip in milk.

4. Coat with crushed croutons.

5. Place fish on baking sheet.

6. Spray fish with vegetable cooking spray.

7. Bake for 10 minutes or until fish is done. Serve with tartar sauce.



Mediterranean Fish Stew


4 cloves garlic, minced

2 onions, chopped

1 tablespoon olive oil

1 (28 oz) can crushed tomatoes

6 cups water

1/2 cup chopped fresh parsley

1/2 cup chopped fresh cilantro

2 tablespoons Worcestershire sauce

1 teaspoon ground cinnamon

1 teaspoon paprika

1 1/2 pounds cod fillets, cubed

3 ounces dry pasta

salt to taste

1 tablespoon ground black pepper



1. In a large pot over medium heat, saute the garlic and onions in the olive oil for 5 minutes, stirring constantly.

2. Add the tomatoes with liquid, water, parsley, and cilantro.

3. Bring to a boil, reduce heat to low and simmer for 15 minutes.

4. Stir in the Worcestershire sauce, cinnamon, paprika and fish.

5. Simmer over medium heat for 10 minutes.

6. Add the pasta and simmer for an additional 8 minutes, or until pasta is tender.

7. Season with salt to taste and ground black pepper.


fish recipe


Fish Roll-Ups


2/3 cup butter

2 tablespoons minced onion

1 cup minced crabmeat

2 tablespoons minced fresh parsley

1/4 teaspoon garlic powder, or to taste

salt and pepper to taste

24 buttery round crackers, crushed

12 (6 ounce) fillets sole

2 tablespoons lemon juice

1/4 cup grated Parmesan cheese

3 tablespoons butter



1. Preheat oven to 375 degrees F (190 degrees C).

2. Lightly coat a 9×13 inch baking pan with cooking spray.

3. Melt butter in frying pan over medium heat.

4. Add onion and saute for 1 minute.

5. Stir in crabmeat, parsley, garlic powder salt and pepper and cook 1 minute more.

6. Remove from heat and stir in crushed crackers.

7. Spread mixture over filets. Sprinkle with lemon juice and Parmesan cheese.

8. Roll up fillets, seal with toothpicks and place in prepared baking dish.

9. Dot each roll with butter and cover pan tightly with foil.

10. Bake in preheated oven for 15 to 17 minutes until fish flakes.



Fish Chowder


4 tablespoons margarine

1 onion, chopped

3 potatoes, peeled and cubed

4 cups water

2 (15 oz) cans creamed corn

5 cups milk

2 pounds cod fillets, cubed

salt and pepper to taste



1. Melt the butter or margarine in a large pot over medium heat.

2. Add the onion and saute for 5 to 10 minutes, or until tender.

3. Add the potatoes and water and simmer for 20 more minutes, or until potatoes are tender.

4. Add the creamed corn and milk, stirring until smooth.

5. Finally, add the fish, stir well and allow to heat through, about 10 to 15 minutes.

6. Season with salt and pepper to taste.


salmon soup


Spicy Fish Soup


1/2 onion, chopped

1 clove garlic, minced

1 tablespoon chili powder

1 1/2 cups chicken broth

1 (4 oz) can green chile peppers, chopped

1 teaspoon ground cumin

1 1/2 cups canned peeled and diced tomatoes

1/2 cup chopped green bell pepper

1/2 cup shrimp

1/2 pound cod fillets

3/4 cup plain nonfat yogurt



1. Spray a large saucepan with the vegetable cooking spray over medium-high heat.

2. Add the onions and saute, stirring often, for about 5 minutes.

3. Add the garlic and chili powder and saute for 2 more minutes.

4. Then add the chicken broth, chile peppers, and cumin, stirring well.

5. Bring to a boil, reduce heat to low, cover and simmer for 20 minutes.

6. Next, add the tomatoes, green bell pepper, shrimp, and cod.

7. Return to a boil then reduces the heat to low, cover and simmer for another 5 minutes.

8. Gradually stir in the yogurt until heated through.



Sweet and Sour Fish


1 pound halibut

1 tablespoon soy sauce

1 tablespoon all-purpose flour

2 cups oil for deep frying

1 green bell pepper, diced

1 onion, diced

1 (8 oz) can pineapple chunks, juice reserved

1 1/2 tablespoons white sugar salt to taste

3 tablespoons ketchup

1 tablespoon water

1 teaspoon sesame oil

2 teaspoons all-purpose flour



1. Cut halibut into bite-size pieces.

2. Place in a mixing bowl and combine with soy sauce and 1 tablespoon of flour. Let it stand for 30 minutes.

2. Meanwhile, heat oil in a deep-fryer or heavy saucepan to 375 degrees F (190 degrees C).

3. Deep fry halibut pieces until golden brown. Drain on paper towels; set aside.

4. For the Sauce, saute green pepper, onion and pineapple in a medium skillet for 1 minute.

5. Stir in reserved pineapple juice, sugar, ketchup, water, remaining 2 teaspoons of flour, sesame oil, and salt to taste.

6. Cook until thickened, stirring occasionally.

7. Serve, by dipping fried halibut pieces into sauce or pour the sauce over the fish.




Curry Fish Stew


2 tablespoons soybean oil

1 medium onion, finely chopped

2 green onions, finely chopped

1 fresh red chile pepper, finely chopped

1 1/2 tablespoons chopped pimento peppers

2 tablespoons curry powder

1 pint light whipping cream3/4 pound cod fillets, cut into 1-inch cubes

3/4 pound cod fillets, cut into 1-inch cubes

garlic powder to taste

salt and pepper to taste



1. Heat oil in a medium saucepan over medium heat.

2. Stir in onion, green onions, red chili pepper, and pimentos.

3. Cook and stir until onions are tender, about 5 minutes.

4. Mix in curry powder, and continue to cook and stir 2 to 5 minutes.

5. Blend cream into the onion mixture, and simmer until thickened.

6. Mix in cod, cooking 3 to 5 minutes until easily flaked with a fork.

7. Season with garlic powder, salt, and pepper.


Download here a free PDF copy of these 10 fish recipes.




12 Recipes for BodyBuilding

You don’t have to be a gourmet chef to cook nutritional meals that can complement your body-building program.

Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat.  Meals can be as simple or as complicated as you like.

Here are a few recipes to get you started.


Cereal Casserole


your favorite cereal
skim milk
1 cup yogurt



1. Fill half the bowl with cereal.

2. Add milk until it reaches the top of the cereal.

3. Add yogurt.  Top with more cereal.

4. Add more milk.  Drizzle with honey.



Protein Pancakes


1 cup of oatmeal
11 egg whites
1 whole egg
1 packet of sugar-free Jello any flavor



1. Stir all ingredients together in a mixing bowl.

2. Drizzle onto hot non-stick fry pan.


tuna or salmon


Tuna or Salmon Patties


1 can tuna or salmon
1 onion
1 tablespoon of salt
1 teaspoon of pepper
1 teaspoon of parsley
1 whole egg
3 medium potatoes, boiled and mashed



1. Mix potatoes, tuna, onions, salt, pepper and parsley.

2. Shape into patties.

3. Fry in olive oil until brown and heated on both sides.



Spicy Chicken Ole


8 ounces chicken breast cut into chunks
1 can dice tomatoes or 2 medium fresh tomatoes diced
1 can spicy chili hot beans
1 medium onion chopped



1. Sauté chicken breast and onions in some olive oil in a frying pan.

2. Stir in tomatoes and chili beans.

3. Cook uncovered for ten minutes.

4. Sprinkle with low-fat shredded Cheddar cheese.




Lightning Fast Fajitas


1 lb. flank steak cut into strips or small pieces
1 large green pepper, cut into strips
1 red pepper, cut into strips
1 medium yellow onion, cut into strips
3 cloves pressed garlic
1 tsp chili powder
lemon juice
fresh ground pepper to taste



1. Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet.

2. Add beef and chili powder and cook until beef is cooked near to the temperature you desire.

3. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred.

4. Spoon into whole wheat tortillas.

5. Top with salsa or fat-free sour cream if desired.



Chicken Cacciatore


2 lbs boneless skinless chicken breast
1 28 oz can crush tomato
1 chopped onion
1 chopped green pepper
3 pressed garlic cloves
1 tsp. thyme
1 tsp. salt
1 tsp. oregano
1 tbsp. parsley
dash of pepper
cooking spray



1. Spray pan with cooking spray and heat. Brown chicken and set aside.

2. Add chopped onion, green pepper and garlic.

3. Cook until the onion is tender; about 5 minutes.

4. Add crushed tomatoes, parsley, oregano, thyme, salt, and pepper.

5. Cook over low for 15 minutes; stirring occasionally.

6. Add browned chicken, cover and cook on low for 45 minutes.

7. Uncover and cook an additional 15 minutes.

8. Serve. Top of whole wheat pasta or brown rice if desired.


fish fillet


Pan Broiled Fish


1 lb. fish filets

1 14 oz. can dice tomatoes

basil, garlic & oregano



1. Arrange fish filets in a single layer in skillet.

2. Cover with tomatoes and liquid.

3. Cover and cook over medium heat for 10-20 minutes or until the fish easily flakes with a fork.

4. Serve plain or over brown rice.



Broiled Fish Dijon


6 fish filets
1 lbs small zucchini, cut lengthwise into halves
1 cup lemon juice
2 tbsp. low-calorie Dijon mustard
1 clove garlic, minced or pressed
2 tbsp. drained capers
paprika to taste



1. Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic.

2. Arrange fish and zucchini in a single layer in a large pan.

3. Drizzle with lemon juice. Broil on top racks for 5 minutes.

4. Turn fish over, spread with mustard/garlic mixture.

5. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked.

6. Sprinkle with paprika and capers. Makes 6 servings




Stuffed Chicken Breasts


1 chopped onion
1 pkg. frozen spinach, thawed and dried
1 egg lightly beaten
8 oz. low-fat ricotta cheese
salt & pepper to taste
4 boneless, skinless chicken breasts, slice in half and flattened



1. Combine the onion, spinach, egg, and cheese mixture in a bowl.

2. Put a dollop of the mixture into each chicken breast.

3. Tie the chicken breasts together with butchers twine or put toothpicks through them.

4. Bake at 350 degrees for 30-35 minutes.

5. Optional: Garnish with lemon slices.



Ground Turkey Breast Sauce


1 lb. ground turkey or beef
1 chopped onion
1 cup chopped portabella mushrooms
1 tsp allspice
1 tsp red pepper flakes
salt & pepper to taste
1 jar spaghetti sauce



1. Brown the meat with the red pepper flakes. Add the chopped onion and mushrooms.

2. Put all the spice, salt and pepper in. Pour the spaghetti sauce in.

3. Serve over your favorite type of noodle.




Lemon Pepper Tuna


1 can tuna
lemon pepper seasoning



1. Spray a frying pan with no calorie non-stick cooking spray.

2. Add tuna and sprinkle with seasoning.

3. Cook tuna to desired doneness.

4. Eat plain or on a bed of pasta.  This is also good if served cold.


Worcestershire Tuna


1 can tuna

Worcestershire Sauce

no-fat or low-fat cheese (optional)



1. Spray a frying pan with no calorie non-stick cooking spray.  Add tuna with an amount of Worcestershire Sauce that you like.  Cook to desired texture.

2. Add tuna with an amount of Worcestershire Sauce that you like.

3. Cook to desired texture.

4. Add cheese if you like and let it melt after turning the burner off.

5. You can eat this on some whole-wheat bread, plain, or over some brown rice.


Download a free PDF copy of bodybuilding recipes.



8 Asparagus Recipes

How do you prepare asparagus for your meal? As we know, asparagus uses the shoots of the plant eaten before the blossoms develop. They are a good source of Vitamins A, K, C and E, Folate and Chromium.

There are still many nutrients that Asparagus can bring to your table. For now here are 8recipes for you to try to prepare for your meals.



Asparagus Linguine


6 ounces uncooked linguine

1 small onion, chopped

2 garlic cloves, minced

1 tablespoon olive oil

2 teaspoons butter

1/2 pound fresh asparagus, trimmed and cut into 1/2 inch pieces

2 tablespoons white wine or chicken broth

2 tablespoons grated Parmesan cheese

1 tablespoon lemon juice

1/4 teaspoon salt

1/8 teaspoon pepper



1. Cook linguine according to package directions.

2. Meanwhile, in a nonstick skillet, saute the onion and garlic in oil and butter until tender.

3. Add asparagus; cook and stir for 2 minutes or until crisp-tender.

4. Add wine or broth; cook and stir for 1-2 minutes or until liquid are reduced. Remove from the heat.

5. Drain linguine; add to asparagus mixture.

6. Add remaining ingredients; toss to coat. Serve immediately.



Asparagus Cheese Soup


2 cups water, divided

1 teaspoon chicken bouillon granules

1/4 teaspoon seasoned salt

1/4 teaspoon lemon-pepper seasoning

1/4 teaspoon white pepper

3/4 pound fresh asparagus spears, trimmed

4 slices process American cheese, diced

1 bacon strip, cooked and crumbled



1. In a small skillet, combine 1 cup water, bouillon, seasoned salt, lemon-pepper and white pepper.

2. Add asparagus. Bring to a boil.

3. Reduce heat; cover and simmer for 8-10 minutes or until asparagus are tender.

4. Remove asparagus; cool slightly.

5. Cut off several asparagus tips and set aside.

6. Cut remaining asparagus into larger pieces.

7. Place asparagus pieces and cooking liquid in a blender or food processor; cover and process until smooth.

8. In a saucepan, combine asparagus mixture and remaining water; heat through.

9. Reduce heat; stir in cheese just until melted.

10. Garnish with bacon bits and reserved asparagus tips.

Asparagus recipes

Grilled Asparagus with Roasted Garlic Toast


1 medium head garlic, unpeeled

5 tablespoons extra-virgin olive oil, divided

salt and pepper to taste

2 tablespoons minced shallot

1 1/2 teaspoons balsamic vinegar

1/2 teaspoon red wine vinegar

1 1/2 pounds thick-stemmed asparagus

4 slices sourdough bread



1. Preheat oven to 350 degrees F (175 degrees C).

2. Coat the head of garlic with 1 tablespoon olive oil, salt, and pepper.

3. Place on a baking sheet, and roast 45 minutes in the preheated oven, until golden brown.

4. Once the garlic is roasted, cut the head in half horizontally, exposing all the cloves.

5. Squeeze both halves into a bowl, discarding any skin.

6. Whisk in 2 tablespoons of olive oil, salt, and pepper. Set aside.

7. While the garlic is roasting, place the minced shallot in a bowl with the balsamic and red wine vinegar for about 30 minutes to let the flavors blend.

8. Whisk in remaining olive oil, and season with salt and pepper.

9. Place asparagus spears in the mixture until ready to grill.

10. Preheat grill for medium-high heat.

11. Place asparagus in a large skillet or directly on the grill.

12. Grill the asparagus, turning over once, until tender, about 10 minutes.

13. While asparagus is grilling, spread the roasted garlic mixture on the bread.

14. Grill bread until toasted. Arrange the bread and asparagus on a plate, and drizzle with the remaining shallot and vinegar mixture.


Asparagus Recipe

Steamed Asparagus


1 bunch asparagus spears

1 teaspoon butter

1/4 teaspoon salt

3 cups water



1. Place water in the bottom half of a steamer pan set.

2. Add salt and butter, and bring to a boil.

3. Trim the dry ends off of the asparagus.

4. If the spears are thick, peel them lightly with a vegetable peeler.

5. Place them in the top half of the steamer pan set.

6. Steam for 5 to 10 minutes depending on the thickness of the asparagus or until asparagus is tender.

asparagus wrap

Salmon-Wrapped Asparagus


2 pounds fresh asparagus, trimmed

1 1/2 pounds salmon fillets

1 1/2 cups water

1/2 cup dry white wine or chicken broth

1 tablespoon minced green onion

1 tablespoon minced chives

1 teaspoon salt

1/2 teaspoon whole black peppercorns



1/2 pound fresh mushrooms,

1/2 pound fresh mushrooms, sliced

1/2 cup sliced green onions

2 tablespoons butter or stick margarine

1 teaspoon olive or canola oil

2 tablespoons all-purpose flour

1/2 teaspoon salt

1/8 teaspoon pepper

1 cup 2% milk

1 tablespoon minced chives



1. In a large skillet, bring 1/2 inch of water to a boil; add asparagus.

2. Reduce heat; cover and simmer for 2 minutes.

3. Drain and immediately place asparagus in ice water; drain and pat dry.

4. Cut salmon widthwise into 1/4-inch-thick slices.

5. To form one bundle, place three to four slices cut side down, overlapping edges slightly.

6. Wrap around five to six asparagus spears. Secure with toothpicks.Repeat for remaining bundles.

7. In a large skillet, bring 1-1/2 cups water, wine or broth, onion, chives, salt and peppercorns to a boil. Using a spatula, carefully add bundles.

8. Reduce heat; cover and simmer for 7-8 minutes or until fish flakes easily with a fork.

9. Meanwhile, for sauce, in a skillet, saute mushrooms and green onions in butter and oil until tender.

10. Stir in flour, salt and pepper until blended. Gradually add milk.

11. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chives. Serve over bundles.

asparagus with shrimp


Shrimp and Asparagus Fettuccine


1 bunch fresh asparagus, trimmed and cut into 1-inch pieces

3/4 cup olive oil, or more if needed

6 cloves garlic, pressed salt and pepper to taste

1 pound dry fettuccine pasta

2 teaspoons olive oil

1 pound uncooked shrimp peeled, deveined, and tails removed

2 tablespoons seafood seasoning or to taste

1 cup shredded Parmesan cheese or more if desired



1. Separate the asparagus tips from the rest of the cut pieces, and set the tips aside.

2. Heat 3/4 cup of olive oil over medium heat.

3. Cook and stir the garlic in the hot oil until it begins to turn brown, about 5

4. Stir in the cut pieces of asparagus (not the tips) and season with salt and pepper.

5. Cook and stir the asparagus until tender but still bright green, about 10 minutes, then add the asparagus tips. Cook and stir for 5 more minutes.

6. While the asparagus is cooking, fill a large pot with lightly salted water and bring to a rolling boil over high heat.

7. Once the water is boiling, stir in the fettuccine, and return to a boil.

8. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 8 minutes.

9. Drain well in a colander set in the sink, return to the pot, and drizzle 2 teaspoons of olive oil over the pasta.

10. Remove the asparagus from the skillet with a slotted spoon, leaving oil in a skillet, and set the asparagus aside.

11. Pat the shrimp dry with paper towels and place in the hot skillet over medium-high heat.

12. Sprinkle the shrimp with the seafood seasoning, and cook and stir the shrimp until they are pink and no longer translucent.

13. Return the asparagus to the skillet, and cook the shrimp and asparagus until thoroughly heated, 2 to 3 more minutes.

14. Stir the shrimp and asparagus into the cooked fettuccine, and toss with shredded Parmesan cheese.

15. The olive oil serves as the sauce, so add more as needed to generously coat the pasta and shrimp.


Asparagus Roll-Ups


16 fresh asparagus spears

16 slices sandwich bread, crusts removed

1 (8 ounces) package cream cheese, softened

8 bacon strips, cooked and crumbled

2 tablespoons minced fresh chives

1/4 cup butter or margarine, melted

3 tablespoons grated Parmesan cheese



1. Place asparagus in a skillet with a small amount of water

2. Cook until crisp and tender, about 6-8 minutes. Drain and set aside.

3. Flatten bread with a rolling pin.

4. Combine the cream cheese, bacon and chives.

5. Spread 1 tablespoonful on each slice of bread.

6. Top with an asparagus spear. Roll up tightly.

7. Place seam-side down on a greased baking sheet.

8. Brush with butter and sprinkle with Parmesan

9. Cut roll-ups in half. Bake at 400 degrees F for 10-12 minutes or until lightly browned.


Download your free PDF copy of these asparagus recipes.





Check Out These 11 Healthy Dip Recipes

Are you looking for dip recipes? Not all dips are created equal or can be prepared in the same way. Not all dips have nutritious ingredients.

Check these 11 healthy dip recipes for your snacks, appetizers or any meal for any occasion.


Healthy Dip #1 – Hot Crab Dip

Hot Crab Dip


8 ounces cream cheese, softened

1/2 cup toasted almonds

1 tsp. horseradish

1/8 tsp. black pepper

1 tbsp. cream

1 pound lump crab meat – use the canned or fresh mixed with the canned

2 tbsp. finely chopped onions



1. Preheat oven to 375.

2. Combine the cream cheese and milk.

3. Add the crabmeat, onion, horseradish and pepper.

4. Blend well and spoon into an ovenproof dish.

5. Sprinkle with toasted almonds.

6. Bake at 375: for 15 minutes.

7. Serve hot with vegetable sticks or pork rinds. Makes 8-12 servings.

cheese for the dip

Healthy Dip #2 – Crab-Cheese Dip

Crab-Cheese Dip


2 cans (6 1/2 oz. each) crabmeat

1 container (8 oz.) creamed cottage cheese

2 tbsp. mayonnaise

1 tbsp. prepared mustard

1 tbsp. lemon juice

1/2 tsp. salt


twisted lemon slices



1. Drain crabmeat thoroughly. Reserve the reddest pieces for garnish.

2. Put remaining half in a container of an electric blender with cheese, mayonnaise, mustard, lemon juice, and salt.

3. Whirl until blended.

4. Place in a bowl and garnish with remaining crabmeat, parsley, lemon slices.

 chicken cuts

Healthy Dip #3 – Chicken Cheese Dip

Chicken Cheese Dip


2 cups chopped, cooked chicken

3/4 cup mayonnaise

2 green onions, minced

1/2 tsp. dried basil

1/4 tsp. dried thyme

1/2 tsp. salt

1/4 tsp. pepper

1/2 cup grated Swiss cheese

1/2 cup grated Parmesan cheese



1. Preheat oven to 350º.

2. Mix together chicken, mayonnaise, green onions, spices, Swiss cheese and 2 tablespoons Parmesan cheese.

3. Put mixture in a buttered casserole dish.

4. Sprinkle the rest of the Parmesan cheese on top.

5. Bake about 10 minutes, until the top, is browned.

spinach-artichoke dip

Healthy Dip #4 – Artichoke-Spinach Dip

Artichoke-Spinach Dip


1 cup chopped artichoke hearts (canned or frozen and thawed) drain the canned ones

1/2 cup frozen, chopped spinach, thawed

8 ounces cream cheese

1/2 cup grated Parmesan cheese

1/2 tsp. crushed red pepper flakes

1/4 tsp. salt

1/8 tsp. garlic powder

dash of black pepper



1. Boil the spinach and artichoke hearts in a cup of water in a small saucepan over medium heat until tender, about 10 minutes.

2. Drain well in a colander.

3. Heat the cream cheese in a small bowl in the microwave set on high for 1 minute. Or use a saucepan to heat the cheese over medium heat just until hot.

4. Add the spinach and artichoke hearts to the cream cheese and stir well.

5. Add remaining ingredients to the cream cheese mixture and combine.

6. Serve hot with crackers, chips etc. Serves 4 as an appetizer.


Healthy Dip #5 – Bacon Cheddar Dip

Bacon Cheddar Dip


16 oz sour cream

2 cups shredded cheddar cheese

2 oz real bacon bits

1 envelope ranch dressing mix or ranch party dip mix



Combine all ingredients in a bowl, cover, and chill for one hour.


shrimp meat

Healthy Dip #6 – Shrimp Dip

Shrimp Dip


1 6 oz. can baby shrimp, drained

1 8 oz. package of cream cheese

1/2 cup mayonnaise

garlic and salt to taste



1. Mix it all together, and enjoy.

2. Add milk and/or more mayonnaise to thin it out. Sticks to the cheese and veggies better.

spinach dip

Healthy Dip #7 – Spinach Dip

Spinach Dip


16 oz sour cream &/or mayonnaise or combination of both

1 -2 pack frozen spinach thawed, drained and squeezed

1 tbsp. garlic powder or 1 clove of minced fresh garlic

1 tbsp. oregano

salt & pepper

2 tbsp. dried parsley or 1/4 cup fresh chopped

1 bunch chopped green onion

1/2 tsp. chili powder



Mix and refrigerate overnight. Add more seasonings to taste.


Healthy Dip #8 – Guacamole



1 med. tomato, peeled

2 ripe avocados, black or green

3 tbsp. finely chopped, canned green chilies

1/2 cup finely chopped onion

1-1/2 tbsp. white vinegar

1/8 tsp. pepper



1. In a medium bowl, crush tomato with potato masher

2. Peel avocados, halve crosswise and remove pits.

3. Slice avocados and tomato. Crush both until well blended.

4. Add chili peppers, onion, vinegar, and pepper. Mix well

5. Cover and refrigerate for at least an hour until well chilled.

crab meat

Healthy Dip #9 – Crabmeat Dip

Crabmeat Dip


4 cans crabmeat (drained)

2 small chopped onions

1 cup mayonnaise

garlic powder to taste

Parmesan cheese




1. Mix first four ingredients and place in casserole dish.

2. Sprinkle Parmesan cheese on top to cover and sprinkle a little paprika on that.

3. Bake at 350 degrees for 15 minutes or until bubbling at edges.

salmon fillet

Healthy Dip #10 – Salmon Dip

Salmon Dip


1 8oz cream cheese

1 tbsp. Horseradish or Worcestershire sauce

chives (lots or little your choice)

1 small can pink salmon, drained

a shot of lemon juice

a drop or two of red food coloring (to make it all pinkish)



Once cream cheese is softened mix all ingredients together, as desired.


Healthy Dip #11 – Thai Shrimp Dip

Thai Shrimp Dip


1 pound medium shrimp, cooked and peeled

1/4 cup (2 ounces) cream cheese

2 tablespoons mayonnaise

2 tablespoons fresh lime juice

2 teaspoons Thai fish sauce or low-sodium soy sauce

1 (12.3-ounce) package firm tofu, drained

1 teaspoon dark sesame oil

1 tablespoon minced peeled fresh ginger

1 garlic clove, minced

3 tablespoons minced green onions

3 tablespoons chopped fresh cilantro



1. Place the first 3 ingredients in a food processor, and process until minced.

2. Add lime juice, fish sauce, and tofu; pulse until blended.

3. Heat oil in a small skillet over medium heat. Saute ginger and garlic for 2 minutes.

4. Add onions and chopped cilantro to shrimp mixture, and mix until combined.

5. Cover and chill for 1 hour. Garnish the dip with additional shrimp and cilantro sprig, if desired. Make 3 cups (serving size: 1/4 cup).


Download a free PDF copy of these dip recipes.




5 Simple Healthy Snack Recipes

Try these 5 healthy and simple snack options that are healthy and low in calories. These healthy snack recipes are also easy to prepare.

What’s good about preparing your own snacks? You can save some dollars, you have healthy snacks available, you know the raw ingredients of what you are eating.

Did you know that when you are on a diet, if you eat something and no one sees you – it doesn’t contain any calories! Of course, that’s not true…but it is how many of us think!

Do you eat when you are bored, upset or angry? Do you find that every day requires a chocolate bar to get you through the afternoon? If you are trying to lose weight, you may feel guilty about snacks.

The good news is that a healthy eating programme leading to weight does not have to be like this. You can lose weight without being hungry or guilty!

It’s possible to take control of the “Snack Monster” and healthy snacking can lead you to weight loss success, not a failure. So instead of being full of regret about snacking, choose your snacks wisely and have more energy and vitality, without the guilt.

The keys to healthy snacking are to select foods that:
can satisfy your hunger,
supply your body with energy, and
provide important nutrients


Look for foods that contain the following:

Nuts and Seeds

Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer. Nuts and seeds are high in calories, however, so don’t eat them in large quantities.


Fruits and Vegetables

Eating fruits and vegetables provides a feeling of fullness with no fat and only a small amount of calories. They also provide vitamins, minerals, fibre and other nutrients.


 Whole Grains

Whole-grain snacks are rich in complex carbohydrates and fibre, which give you immediate energy that has some staying power. Consider items such as low-fat whole-grain crackers and whole grain crispbreads.


Low-fat Dairy Products

Cheese, yogurt, and other dairy products are good sources of calcium, protein, and other nutrients. Be sure to choose low fat versions.

Prepare for your week and have a range of healthy snacks on hand at home or in the office and snack on healthy choices with peace of mind.




Sesame Carrots

Try this simple snack with the sesame seeds that add a nice touch.


2 cups baby carrots

1 tbsp toasted sesame seeds

pinch of dried thyme

pinch of kosher salt



Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

Make 3 servings.

Calories per Serving: 33



Roasted Pumpkin Seeds

The Halloween favorite is actually a nice healthy snack choice any time of the year.


1 1/2 cups raw whole pumpkin seeds

2 tsp butter, melted

1 pinch of salt



1. Preheat oven to 300 degrees F (150 degrees C).

2. Toss seeds in a bowl with the melted butter and salt.

3. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown.

4. Stir occasionally. Makes 6 servings.

Calories per Serving: 83



Cheesy Popcorn

This snack is so tasty you will think it can’t be healthy.


4 cups hot air-popped popcorn

1/2 cup freshly grated Parmesan cheese

cayenne pepper, to taste



Toss popcorn with Parmesan and cayenne to taste.

Makes 4 servings.

Calories per Serving: 75




Sun Dried Tomato Dip

This dip is perfect for veggies, tortillas or other healthy options like Melba toast.



1 cup sun-dried tomatoes, re-hydrated

1 tbsp balsamic vinegar

1 cup non-fat cream cheese

1/2 cup non-fat sour cream

basil leaves, for garnishing



1. Puree the sun-dried tomatoes and balsamic vinegar in the food processor. Add the cream cheese and process until the mixture is smooth.

2. Add the sour cream and pulse until combined. Be careful not to over process or the mixture will liquefy.

3. Transfer the spread to a serving bowl and garnish with fresh basil. Makes 10 servings.

Calories per Serving: 52





This fresh version of a store bought favorite will blow you away with its fresh taste.


2 cups canned garbanzo beans, drained

1/3 cup tahini

1/4 cup lemon juice

1 tsp salt

2 cloves garlic, halved

1 tbsp olive oil

1 pinch of paprika

1 tsp minced fresh parsley



1. Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor.

2. Blend until smooth. Transfer mixture to a serving bowl.

3. Drizzle olive oil over the garbanzo bean mixture.

4. Sprinkle with paprika and parsley. Makes 8 servings.

Calories per Serving: 77

Get your free PDF copy of these snack recipes.


5 Delicious Vegetable Recipes

Are you looking for some healthy and delicious vegetable recipes? How about some easy to prepare vegetable recipes? Then, here are five recipes to enjoy your vegetables.

Take a look how ordinary vegetables have some twists. And they are also easy to serve.


Sweet Maple Green Beans

If you’re being good and eating your green beans, you may as well make a treat of them. These beans sauteed in butter and maple syrup is tender, sweet and delicious.


2 cups green beans

2 tablespoons butter

3 tablespoons maple syrup

salt and pepper



1. Steam green beans until softened.

2. Melt the butter in a pan over medium heat.

3. Add the maple syrup and green beans saute for a few minutes.

4. Add salt and pepper to taste and serve.



Grilled Eggplant with Fresh Herbs

Fresh herbs are best with this recipe. Nevertheless, you can certainly use their dried counterparts as another option. Just use a pinch of each herb if you’re using dried.


1 eggplant

3 tablespoons olive oil

1 tablespoon balsamic vinegar

2 cloves minced garlic

¼ cup fresh basil, finely chopped

¼ cup fresh thyme, finely chopped

¼ cup fresh dill, finely chopped

¼ cup fresh oregano, finely chopped

salt and pepper



1. Cut the eggplant into slices and salt them lightly. Let them sit for about 15 minutes, so the salt can bring out the moisture of the pieces. Wipe them dry with a bit of paper towel.

2. Meanwhile, combine the oil, vinegar, garlic herbs, salt, and pepper. Let it sit to absorb the flavors for about 15 minutes.

3. Brush eggplant with oil and herb mixture all over, ensuring that the herbs get distributed well.

4. Place on a lightly greased grill and grill for about 15-20 minutes, flipping half way through.



Oven-Baked Summer Squash Fries

A summer squash has a strong resemblance to a zucchini in flavor and texture. In fact, you can substitute zucchini in this recipe. It will probably bake a bit more quickly.


1 medium summer squash

2 eggs

1 ½ cups breadcrumbs

(try panko breadcrumbs for a crunchier texture)

1 teaspoon paprika

1 teaspoon mustard powder

salt and pepper

olive oil



1. Preheat oven to 400 F. Grease a large baking sheet with olive oil and set aside.

2. Cut your summer squash into wedges. Remove the seeds if they are quite large and set wedges aside.

3. Whisk the eggs in a dish and set aside.

4. In another dish, combine the bread crumbs, paprika, mustard powder and salt and pepper.

5. Start by dipping the wedges, one by one, into the egg mixture and then the breadcrumb mixture. Place each wedge on the greased baking sheet. Continue until all the wedges are done.

6. You can bake the wedges as is for about 30-40 (until soft inside and golden brown on the outside). But if you want a more golden texture, drizzle or spray some olive oil on top of the wedges. Flip half way through baking.

7. Serve with ranch or another favorite dip.



Simple Grilled Fennel

Fennel has a very distinct licorice flavor and when it’s grilled becomes a tender, melt-in-your-mouth experience you don’t want to miss. It takes only 5 minutes to prepare and around 45 minutes to cook.



olive oil

salt and pepper


1. Trim the tops off the fennel. The stringy parts can be used as a herb in your cooking, but aren’t needed for this recipe.

2. Trim the bottom of the bulb and then cut the remaining bulb lengthwise into quarters. Rub with olive oil, salt, and pepper.

3. Place grill over medium heat to sear the fennel.

4. Move to indirect heat, with the cut side up, and cook covered for about 45 minutes or until fennel is very soft.

5. You can tell when it’s done by texture, rather than time. You definitely want to make sure it’s tender.




Simply Delish Vegetarian Dinner

If you’re looking for a meatless meal that satisfies, look no further. This isn’t exactly a recipe but is meant to inspire you for our next veggie-only dish.


1. All you do is preheat your oven to 350 F.

2. Then chop up some veggies, herbs and toss them in some olive oil. You can have pattypans, peppers, onions, and tomatoes.

3. Add some fresh herbs like basil, parsley, and oregano or whatever you like. Mushrooms, eggplant, garlic and plenty of other veggies also work well.

4. Mix all your ingredients and wrap everything in foil in a baking dish.

5. Bake at 350 F for about 40 minutes or so.

6. Drizzle with your favorite balsamic reduction and serve over rice, quinoa or just have it by itself.

Wow! Aren’t these veggie-terrific! Be creative in preparing your vegetable dishes for everyone to love and enjoy.


Get a free PDF copy of these vegetable recipes.



5 Healthy Dessert Recipes

Desserts? How about healthy desserts instead? Choose to prepare healthy desserts to satisfy your cravings and be healthy at the same time.

You know the dangers of sugar to your health and I’m sure you don’t want that.

To those who have a sweet tooth, enjoy some sweets in a healthy way.

Try these 5 low-calorie dessert recipes. They are easy to prepare for you to enjoy.



Grapefruit Mango Sorbet

This is a super light dessert, that won’t weigh you down on active nights.


1/2 cup water

1/4 cup brown sugar

1/2 tsp ground ginger

2 large grapefruit, cut into segments

4 small scoops mango sorbet

mint sprigs (optional)



1. Simmer water, sugar, and ginger in a small heavy saucepan until reduced to 1/4 cup, about 5 minutes.

2. Divide grapefruit sections among 4 dessert dishes.

3. Pour spiced syrup over grapefruit, dividing evenly.

4. Top each portion with a scoop of mango sorbet and garnish with a mint sprig, if desired. Makes 4 servings.

Calories per Serving: 226




Fruity Parfait

This treat uses non-fat yogurt for its creamy texture.


2 8-ounce containers  or 2 cups nonfat peach yogurt

1/2 pint fresh raspberries (about 1 1/4 cups)

1 1/2 cups fresh, frozen or canned pineapple chunks



Divide and layer yogurt, raspberries and pineapple into 4 glasses.

Makes 4 servings.

Calories per Serving: 109



Banana Quesadillas

This dessert takes on a Mexican meal is a treat for the whole family will enjoy.


2 whole wheat tortillas

1 ripe banana

1 tbsp peanut butter

a few chocolate chips (optional)



1. Mash banana in a bowl with potato masher.

2. Spread peanut butter and mashed banana on a tortilla. Add chocolate chips, and top with another tortilla.

3. Warm in microwave for 20 seconds. Take note, time may vary depending on your microwave.

4. Slice and serve. Makes 3 servings.

Calories per Serving: 240 (without chocolate chips)




Broiled Mango

This is a quick and simple treat that will still impress guests.


1 peeled and sliced mango

lime cut into wedges



1. Position rack in upper third of oven and preheat the broiler. Line a pan with foil.

2. Arrange mango slices in a single layer in the prepared pan.

3. Broil until browned in spots, 8 to 10 minutes.

4. Squeeze lime wedges over the broiled mango and serve. Makes 2 servings.

Calories per Serving: 69


Sesame Squares

Sesame seeds are tasty calcium packed powerhouses.


1/3 cup peanut butter

3/4 cup nonfat dry milk

3/4 cup sesame seeds

1/4 cup raisins

1/3 cup honey

1/4 cup shredded coconut


1. In a large bowl, combine the honey, peanut butter, dry milk, sesame seeds, raisins, and coconut.

2. Spread the mixture into an 8 x 8-inch baking pan and refrigerate for 4 hours. Cut into 1-inch squares. Makes 32 servings, 2 squares per serving.

Calories per serving: 58.4


Enjoy these dessert treats without feeling guilty or feeling bad about them.


Grab a free PDF copy of these dessert recipes.


You might be interested to have some healthy snacks as well.

5 Simple Healthy Snack Recipes


5 Healthy Recipes for Dinner

Do you always consider to have healthy recipes for dinner? How about preparing some low-calorie recipes for dinner?

We usually eat dinners with our family or friends to catch up or bond with them. Thus, it is important that they are appetizing and nutritious at the same time.

Here are five low-calorie recipes that you might consider cooking for them or just for you to enjoy.


1. Veggie Chili

This hearty chili will please even the carnivores in your house.


1 small onion, chopped

1 large green bell pepper, chopped

3/4 cup chopped celery

3/4 cup dry red wine or water

3 cloves garlic, finely chopped

2 cans (15 ounces each) kidney beans, rinsed

2 cans (14.5 ounces each) diced tomatoes

2 Vegetable Flavor Bouillon Cubes

1 tbsp chopped fresh cilantro

1 1/2 cups water

1/4 cup tomato paste

1 tbsp chili powder

1/2 tsp cumin



1. Cook the onion, pepper, celery, wine and garlic in large saucepan over medium-high heat.

2. Add tomatoes with its juice, water, tomato paste, bouillon, cilantro, chili powder, and cumin. Stir well.

3. Add the beans. Cover the pan and bring to a boil.

4. After 45 minutes, reduce heat to low while stirring occasionally. Makes 6 servings.

Calories per serving: 210



lime with chicken


2. Lime Chicken

This Asian inspired dish has added vitamins from the citrus.


3/4 cup Natural Apple Juice

Coconut oil or olive oil

Juice from 1 lime

1 tsp Chicken Flavor Instant Bouillon

4 boneless, skinless chicken breast halves

2 tsp cornstarch



1. In a nonstick pan put enough oil or depending on the pan you will use.

2. Cook the chicken for 8 to 10 minutes. Remove from the pan and keep it warm.

3. Combine apple juice, lime juice, cornstarch and bouillon in small bowl.

4. Pour the mixture into the skillet, stirring occasionally until it thickens.

5. Pour the sauce over chicken before serving. Makes 4 servings.



Embed from Getty Images

3. Broccoli And Shrimp

This is an Asian favorite but transformed into a quick and healthy dinner.


2/3 cup chicken broth

1 tsp cornstarch

1 tbsp minced garlic, divided

3 tsp extra-virgin olive oil, divided

1 pound raw shrimp (21-25 pieces per pound), peeled and deveined

1/4-1/2 tsp crushed red pepper

1/4 tsp salt, divided

4 cups broccoli florets

2/3 cup water

2 tbsp chopped fresh basil

1 tsp lemon juice

freshly ground pepper to taste

lemon wedges



1. Heat the 1-1/2 tsp oil in a large nonstick pan over medium-high heat.

2. Add half of the garlic and crushed red pepper. Stir occasionally.

3. Add the shrimp and sauté for about 3 minutes. Transfer to a bowl.

4. Add the remaining oil to the pan. Add broccoli and a pinch of salt then sauté for a minute.

5. Add water and cook for 3 minutes or until broccoli is crisp-tender. Transfer to the bowl with shrimp.

6. Combine chicken broth, cornstarch and the remaining garlic in a bowl. Whisk until smooth.

7. Pour the chicken stock mixture to the pan and cook over medium-high heat for 3 to 4 minutes. Keep on stirring until it thickens.

8. Then add basil and season with lemon juice and pepper. Add also the shrimp and broccoli.

9. Serve with lemon wedges. Makes 4 servings.

Calories per Serving: 178



4. Chicken with Mushroom and Scallion

Chicken is versatile for any recipe. Boneless and skinless chicken breast is a healthy protein.


1 tbsp sesame oil

1/4 cup low-sodium soy sauce

1 small garlic clove, finely chopped

1 2-inch piece ginger, peeled and sliced

4 cups water

4 ounces shiitake mushrooms, stems removed and caps thinly sliced

1 pound boneless, skinless chicken breasts, cut into 3/4 -inch cubes

1 small bunch scallions, sliced, whites and greens separated



1. Heat the sesame oil over medium heat in a large pot.

2. Add the whites of scallion and garlic. Keep on stirring for a minute.

3. Add the mushrooms and cook until softened, about 3 minutes.

4. Pour the water into the pot. Add soy sauce and ginger. Let it simmer for 2 minutes.

5. Put the chicken in the broth. Reduce heat to low.

6. Cover and poach until the chicken is just cooked through, about 7 minutes.

7. Transfer the chicken evenly to 4 bowls. Pour broth over the chicken.

8. Garnish with the greens of the scallions. Makes 4 serving.

Calories per Serving: 190



5. Grilled Eggplant & Portobello Sandwich

This vegetarian option is delicious and satisfying.  It will be a crowd pleaser.


1/4 cup low-fat mayonnaise

canola or olive oil cooking spray

1 tsp lemon juice

1/2 tsp salt

1/2 tsp freshly ground pepper

1 small clove garlic, chopped

2 cups arugula, or spinach, stemmed and chopped if large

8 slices whole-wheat sandwich bread, lightly grilled or toasted

1 medium eggplant (about 1 pound), sliced into half inch rounds

2 large Portobello mushroom caps, gills removed

1 large tomato, sliced



1. Preheat grill to medium-high.

2. Mash garlic into a paste on a cutting board with the back of a spoon.

3. Combine with mayonnaise and lemon juice in a small bowl. Set aside.

4. Spray both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper.

5. Grill the vegetables until tender and browned on both sides.

6. When cool enough to handle, slice the mushrooms.

7. Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread.

8. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread.

9. Top the remaining bread. Makes 4 servings.

Calories per Serving: 209


Try these all good recipes. They are your healthy options to stay fit and healthy.


Download your free PDF copy of dinner recipes.



Images: pixabay.com and gettyimages.com

5 Healthy Lunch Recipes to Try

Thinking of what to prepare some low-calorie recipes for lunch? I’m sure you will go for healthy lunch recipes, right?

I believe cooking is like creating something sumptuous and beneficial at the same time to your health.

Check these simple recipes of vegetables, pasta, pita and roti for your next meal preparation. They are easy to prepare and low calorie as well.

grilled vegetables

1. Grilled Veggies

This meal is so good and quick enough to prepare for lunch.


1/3 cup balsamic vinegar

1 tbsp Dijon mustard

3 garlic cloves, minced

1 tsp fresh rosemary, chopped

1/4 cup extra-virgin olive oil

1 red onion

2 zucchini

2 yellow squash

12 oz asparagus, trimmed

1 roasted red bell pepper

1 1/2 cup lightly packed arugula, chopped

1 cup mixed baby greens

2 tbsp fresh parsley, chopped



1. Whisk the balsamic vinegar, mustard, garlic and rosemary in a medium sized bowl.

2. Gradually add oil while stirring in a faster motion.

3. Heat barbecue or pan to medium high.

4. Brush onion, zucchini, yellow squash, and asparagus using the half of the balsamic dressing.

5. Grill the vegetables until just cooked through, turning occasionally.

6. Allow veggies cool slightly, then cut into small pieces and place in large bowl.

7. Add roasted bell pepper, arugula, and greens.

8. Toss with enough dressing to coat. Makes 4 servings.

Calories per Serving: 194



veggie pizza

2. Healthy Lunch Pizza

This version of pizza packs all the flavor of taking out but a little amount of the calories.


1 toasted whole wheat pita

1/2 cup chopped tomatoes

1/4 cup shredded part-skim mozzarella

1/2 cup grilled chicken breast

1/4 cup chopped sun-dried tomatoes

garlic and oregano to taste



1. Top 1 toasted whole wheat pita with tomatoes, mozzarella, grilled chicken breast, and chopped sun-dried tomatoes.

2. Sprinkle with minced garlic and oregano

3. Put in the oven until cheese bubbles.

Calories per Serving: 367.8



penne pasta

3. Pasta with Beans

This hearty dish combines filling beans with delicious pasta.


1 1/2 tbsp extra virgin olive oil

1 onion, chopped

1 (15 ounces) can beans

2 tomatoes, chopped

2 cups penne pasta

salt to taste



1. Heat the oil in a frying pan. Add onion and then cook until translucent.

2. Add tomatoes and beans. Let it simmer for 10 minutes.

3. Bring a large pot of lightly salted water to a boil. Add pasta. Cook until al dente then drain.

4. Mix pasta with bean mixture, toss to coat. Makes 4 servings.

Calories per Serving: 286



4. Healthy Roti

Experience the Caribbean with this West Indies inspired dish.


1 tsp olive oil

1 small onion, peeled and sliced

1 cup chicken or vegetable broth

1 sweet potato, peeled and cubed

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp each of coriander, cinnamon, and turmeric

1/2 tsp hot sauce

1 cup canned chickpeas

1/4 cup coconut milk

2-3 large roti or wheat flour tortillas



1. Heat olive oil in a non-stick pan over medium heat. Add the onion and garlic.

2. Add the broth, sweet potato, cumin, coriander, cinnamon, and turmeric.

3. Cover the pan, stirring often for 15 minutes or until potato is tender. Season the dish with hot sauce.

4. Mix the chickpeas and coconut milk. Bring to a boil.

5. Divide the mixture between two roti shells. Roll to make a wrap.

(Makes 2 to 3 servings)

Calories per Serving: 353



5. Sesame Noodles With Chicken

Harness the flavor of sesame in this Asian inspired dish.


1 bag Japanese buckwheat soba noodles

5 tbsp low-sodium soy sauce

2 tbsp rice wine vinegar

1 tbsp sesame oil

2 tbsp honey

2 tsp honey mustard

1 tbsp creamy peanut butter

3/4 lb boneless, skinless chicken breast



1. Cook noodles according to the instruction in the package.

2. Whisk together the soy sauce, rice wine vinegar, sesame oil, honey, honey mustard and peanut butter in a large bowl to make a dressing.

3. Boil the chicken. Shred and add to peanut mixture.

4. Add the drained noodles and toss until all ingredients are mixed. Makes 4 servings.

Calories per Serving: 208


Download a free PDF copy of these healthy lunch recipes.


Check these other healthy recipes as well:

5 Delicious Vegetable Recipes


10 Healthy Vegetable Recipes


Images: pixabay.com

5 Healthy Breakfast Recipes

Healthy Breakfast Recipes

Eating breakfast is a must and you should not skip it. Try these five low-calorie recipes as part of your healthy morning routine.

english muffin

1. Wake Up Sandwich

You will want to wake up to this early morning breakfast sandwich.


1/4 cup liquid egg, egg whites or the whole eggs

2 tbsp light shredded cheese

2 tbsp chopped green pepper

1 tbsp sodium reduced ham

1 whole-grain English muffin, toasted

pepper to taste

1/8 tsp Italian seasoning (optional)



1. Find a bowl that is about the same size around as an English muffin and dishwasher safe

2. In the bowl, mix together egg, cheese, pepper, ham, ground pepper and Italian seasoning (optional).

3. Microwave on high temperature for a minute. Turn the egg over and microwave for another 30 seconds to 1 minute.

4. Place egg on the toasted English muffin. Makes 1 serving.

Calories per Serving: 247


oatmeal with apple


2. Apple Oatmeal

Try this delicious and welcoming breakfast treat.


3 cups apple juice

1/2 tsp ground cinnamon

1 1/2 cups quick oats

1/2 cup chopped apple

1/4 cup maple syrup

1/4 cup raisins

1/4 cup chopped walnuts

4 tbsp fat-free vanilla yogurt


1. Combine apple juice and cinnamon in a medium saucepan. Bring to a boil.

2. Mix the oats, chopped apple, maple syrup, and raisins.

3. Reduce the heat and cook until most of the juice is absorbed while stirring occasionally

4. Add the walnuts.

5. Top each bowl with a tablespoon of yogurt. Makes 4 servings.

Calories per Serving: 271



pancakes for breakfast

3. Whole Wheat Pancakes

A healthier choice than pre-mixed pancake batters. Top them wisely to not add calories.


1 cup whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1 egg, lightly beaten

1 cup low-fat buttermilk

1/8 tsp salt

2 tbsp honey



1. Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl.

2. In a small bowl, combine egg, buttermilk and honey.

3. Make a well in dry ingredients and stir in egg and buttermilk mixture. Allow batter to rest for a few minutes.

4. Set a nonstick frying pan over medium-high heat. Drop batter 1/4 cupful on griddle or pan.

5. Cook until the edges begin to dry and bubbles appear in the pancakes.

6. Flip and cook for 1-2 minutes more. Makes 8 pancakes.

Calories per 2 Pancake Serving: 188



4. Morning Power Bar

You can power up your morning workout with this healthy power bar. This can be prepared the night before to have it ready in the morning. It’s also good for snacks.


1 cup old-fashioned rolled oats

1/4 cup slivered almonds

1 tbsp flaxseeds, preferably golden

1 tbsp sesame seeds

1 cup unsweetened whole-grain puffed cereal

1/3 cup currants

1/3 cup chopped dried apricots

1/4 cup creamy almond butter

1/4 cup turbinado sugar (from pure cane sugar extract)

1/4 cup honey

1/2 teaspoon vanilla extract

1/8 teaspoon salt



1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.

2. Spread oats, almonds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted.

3. Transfer to a large bowl. Add cereal, currants, apricots and raisins. Toss to mix together

4. Mix almond butter, sugar, honey, vanilla and salt in a small saucepan.

5. Cook over medium-low while stirring frequently until the mixture bubbles.

6. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain.

7. Transfer to the prepared pan and press the mixture down firmly to make an even layer.

8. Refrigerate for 30 minutes or until firm. Makes 8 bars

Calories per 1 Bar Serving: 244



5. Watermelon Smoothie

This smoothie harnesses the natural sweetness of the watermelon.


1 1/2 cups 0% fat vanilla yogurt

3 cups watermelon chunks

1 small banana, chopped

1 cup ice



1. Put watermelon chunks, chopped banana, ice, and yogurt in a blender

2. Blend until desired smoothness.

3. Pour into glasses.

(Serving Size 12 oz)

Calories per Serving: 158


There you go. With several options of breakfasts for you to enjoy.

Download a free PDF copy of these breakfast recipes.


Images: pixabay.com