Recipes Archive

1 cup flaxseed meal 1/2 cup chocolate egg white protein or whey protein 4 tbsp coconut oil or butter 1/4 cup erythritol or 1 tsp stevia glycerite 2 large eggs, lightly beaten 2 tsp baking powder 2 tsp vanilla extract 1/2 tsp salt 2 oz chopped almonds 1 cup unsweetened chocolate almond milk or coconut milk [...]

½ cup old-fashioned oatmeal ¼ cup low-fat cottage cheese or tofu 4 egg whites ½ teaspoon vanilla extract ½ teaspoon almond extract ¼ teaspoon cinnamon ¼ teaspoon nutmeg ¼ teaspoon Splenda brown sugar Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth. Spray skillet with non-fat cooking [...]

2/3 cup white whole wheat flour 1/3 cup cocoa powder ½ tsp. salt 12 egg whites ½ cup sugar substitute for baking (Splenda recommended) 1 ½ tsp. vanilla extract 1 pint fresh strawberries, cleaned, hulled, and quartered 1 cup non-fat vanilla yogurt 1 Tbsp. honey 8 mint sprigs, for garnish Preheat oven to 350 degrees [...]

Nonstick cooking spray 2 tablespoons butter 1/3 cup granulated sugar/Splenda (decreases calorie count) ¼ cup cold water ½ teaspoon vanilla ½ cup white whole wheat flour 2 tablespoons unsweetened cocoa powder ½ teaspoon baking powder 2 tablespoons chopped walnuts or pecans 1 teaspoon powdered sugar Preheat oven to 350 degrees. Spray the bottom of an [...]

2 tsp. extra-virgin olive oil 1 large onion, chopped (2 cups) 5 cloves garlic, minced ½ cup pearl barley 6 cups Turkey Broth or reduced-sodium chicken broth 2 carrots, peeled and diced (1 cup) 2 med. parsnips, peeled and diced (1 cup) 1 small stalk of celery 2 cups diced skinless cooked turkey (8 oz.) [...]

This is a favorite of my kids. They eat them like french fries! Julienne slice one raw cucumber (into 2 inch “sticks”) Drizzle or spray (using Misto-available at Bed Bath and Beyond)  olive oil over zucchini sprinkle with a little Sea Salt and Grated Parmesan Cheese This takes almost no time and is a weekly [...]

1 (10-ounce) package fresh cranberries 1 cup water 3/4 cup sugar, or more to taste 1 3-inch orange rind strip 1/4 cup fresh orange juice (about 1/2 a large orange) 3 whole cloves 1 cinnamon stick Preparation 1. Combine all ingredients in a medium saucepan. Bring to a boil, turn heat to low and simmer [...]

Last night I just dumped all of this in a crock pot for 5 hours and it’s ready for dinner to night. This plus a side spinach salad with sliced mushrooms and carrots is our entire family meal!   3 Frozen chicken breasts or 3 packages of chicken thighs 1 can diced tomatoes 1 cup [...]

I was trolling our vendors websites for tasty new treats, when I came across some fun, made for summer recipes that I had to share! These are made using our Fruit Drink Concentrate mixes and are available for purchase in the clinic as well as our on-line store.  Recipes follow=) Popsicle Items needed: Popsicle molds, [...]

A quick and easy stir-fry that uses already pre-cooked chicken to cut down on the prep and cook time.  This recipe ensures that leftover chicken sitting in your fridge gets a nice remake as a tasty Asian inspired entree. Easy Chicken Stir-Fry 2       teaspoon reduced-sodium soy sauce 1       teaspoon honey 2       teaspoon sesame oil 1       large bunch [...]

Is that craving for Mexican food endangering your weight loss progress? Well worry no more!  Try this delicious recipe for a true classic Mexican dish that let’s you indulge your cravings while still keeping to your calorie count. Pair with a big green salad full of veggies and a lite low-fat dressing for the perfect dinner. Enchiladas Rojas 1          tablespoon [...]

Spinach-Turkey Rolls 2 tsp.          honey mustard 8                   thin slices oven-roasted turkey breast (3 oz.) 1 cup           fresh baby spinach leaves ½ med.      red sweet pepper, seeded, and cut into thin strips ½ med.      yellow onion, sliced into thin strips 1 small        cucumber, peeled, seeded, and sliced into thin strips 4                    sticks mozzarella (string) cheese, [...]

Grilled Pork Chops with Rhubarb Chutney ½ cup             Rhubarb Chutney (recipe follows) 1 tsp.               ground coriander 1 tsp.               paprika ¼ tsp.              ground cinnamon 1/8 tsp.           nutmeg ½ tsp.              kosher salt, or to taste                         Freshly ground pepper to taste 4                      4-ounce boneless pork chops, ½ inch thick, trimmed           Prepare Rhubarb Chutney.  Preheat grill to [...]

Dilled Tuna-Cucumber Salad 1                 8 oz. can water-packed white tuna, drained ½                cucumber, peeled, seeded, diced 2                 small green onions, thinly sliced 2 Tbsp.      chopped fresh dill 2 Tbsp.      nonfat yogurt 2 Tbsp.      reduced-calorie mayonnaise ½ Tbsp.     Dijon mustard 4                 small cherry tomatoes, quartered Combine all ingredients in small bowl.  Mix well.  Season [...]

This colorful and scrumptious dish will be a show stopper at your next outdoor barbeque or evening dinner with the family and provides a healthy and nutritious meal for your friends and/or family! Turkey and Peppers Start to Finish: 25 minutes                      Makes: 4 servings  4 ¼- to 3/8-inch turkey breast slices (about 12 ounces total) Salt [...]

Think it’s too hot in the Texas heat for soup….well make this cool and refreshing  soup and you’ll change your mind. This scrumptious gazpacho is easy to make and full of vegetables to help work towards you’re getting in all your daily servings. Gazpacho 2 ½   cups tomato or vegetable juice 1       cup peeled, seeded, finely chopped [...]

Black Bean Dip 1                    19-ounce or 15 ½-ounce can black beans, rinsed ½ cup          prepared salsa, hot or mild 2 Tbsp.        fresh lime juice 2 Tbsp.        chopped fresh cilantro ¼ tsp.          ground cumin Salt & freshly ground pepper to taste [...]

Western Egg White Omelet  1       tablespoon chopped green bell pepper 1       tablespoon chopped scallion 1       tablespoon chopped red bell pepper 1       tablespoon chopped shallot ½      cup liquid egg substitute 2       tablespoons shredded reduced-fat mozzarella cheese 1       tablespoon grated parmesan cheese Lightly coat a medium skillet with cooking spray.  Sauté the peppers and the scallions until [...]

Grilled Vegetable Salad with Roasted Garlic Vinaigrette Vinaigrette: 2 large                          heads garlic 1/3 cup                         lemon juice 4 tsp.                            extra-virgin olive oil 3 Tbsp.                        water ¼ cup                           coarsely chopped cilantro Salt and pepper to taste                              Salad:  1                                med. sweet potato, cut into 1″ cubes                            2                                plum tomatoes, halved lengthwise 1                                red bell pepper, quartered lengthwise & [...]

Try this yummy recipe outside on the grill with friends for an excellent summer entree or in the quiet comfort of home with plenty of leftovers to make into new delectables for the week! Marinated Flank Steak  1          small red onion, quartered 1/3       cup balsamic vinegar ¼         cup capers, drained 2          tablespoons chopped fresh oregano [...]

The first in our new series of summer recipes, try these delicious peppers as a main dish by incorporating a lean meat, ex. chicken breast, or as a hearty side dish. Quinoa Stuffed Peppers 2 cups         water or vegetable stock 1 cup           quinoa, well rinsed and drained  2 lg              red peppers, halved and seeded 2 [...]

Simple Crock Pot Chicken Dinner This recipe takes minimal prep time and freezes well for use 1-2 weeks later. 1 lb organic chicken thighs or 3 organic chicken breasts 1 can black beans 1 can diced tomatoes 1 package dry soup mix (I use onion, spring vegetable, tomato basil, etc) 3/4 cup frozen corn kernels [...]

Marinated Wild Caught Sockeye Salmon with parboiled petite green bean and almond sautee (optional Farro grain). I just made this for some friends this weekend. It was so easy and such a hit! Even my kids were raving about it. I marinated the salmon in a zip lock bag for about 2 hours. Then place [...]

Asian Slaw Dressing This simple, quick and healthy alternative to mayonnaise-based coleslaw dressing is tangy and delicious. I pour it over one package of pre-shredded coleslaw (red and green cabbage and carrots or even broccoli slaw). I also add 1/2 cup shelled edamame to the mix for a little added protein and fiber. 2 tbsp extra [...]

Dr. Dupont’s Healthy and Tasty Food Preparation tips

Dr.Dupont’s Menu Suggestions

Healthy Breakfast and Snack Suggestions