Hello and welcome to our website. In today’s article I’m going to give you 3 great recipes for ketosis friendly smoothies. If this is your first time visiting our website and you would like more information about our Philadelphia medical weight loss program, I invite you to call and schedule your free consultation with us. Just call us at 215-821-7336 and Lisa will gladly schedule you for your free weight loss consultation.
I would like to thank all of you for referring your family members, friends and coworkers to us. Over the years our practice has grown, and we have you are wonderful patients to thank for our success. We do our best to treat everyone like family. Ketosis and intermittent fasting are 2 of the most popular health trends today. So much so that there are now conferences specifically on fasting and ketosis.
And I have recently attended one of these conferences. And I must tell you that I was very impressed with all of the scientific information on fasting and ketosis and the benefits of each and of course the proper way to follow these practices. There are of course pros and cons to fasting and ketosis and there are many different types or protocols for fasting and ketosis type diets. If you are considering these types of nutritional protocols and need help, just call I will gladly help you put together a program.
Please note that losing weight does not require that you must fast or follow a ketogenic diet but if you are interested in these types of program, I can definitely help you with them.
Throughout the years our patients have had tremendous weight loss success just by following a regular diet plan and not going to extremes. We like to work with people and develop a plan that is simple and easy for them to follow. We want to make a plan that you can follow for the rest of your life and not only lose weight but also maintain that weight loss. So again, if you would like to schedule a free weight loss consultation just call us at 215-821-7336 and Lisa will schedule your free consultation.
Here are the smoothie recipes:
Chocolate Strawberry Ketosis Smoothie
- 1 cup coconut milk
- 1 tbsp unsweetened cocoa powder
- ¼ cup frozen strawberries
- 1 scoop of our Solutions 4 protein powder
- Blend and enjoy!
Frozen Peach Ketosis Smoothie
- 1 cup hemp milk
- ¼ cup of frozen peaches
- 1 tsp of mct oil
- 1 scoop of our Solutions 4 protein powder
- Blend and enjoy!
The RAN Frozen Banana Smoothie
- 1 cup of unsweetened almond milk
- 1 frozen banana
- 1 tsp coconut oil
- 1 scoop of our chocolate Solutions 4 protein powder
- Blend and enjoy!
I hope you enjoy the smoothie recipes.
If you’re looking for a quick and easy ketogenic recipe give this a try:
Chicken Cauliflower Rice Bowl
- 4 ounces of cooked chicken (cooked rotisserie chicken from your local supermarket is fine)
- 1/2 cup of cauliflower rice (you can also get this from your local supermarket)
- 1/2 sliced cucumber
- Olive oil and vinegar and season to your liking. You may also use any type of sugar-free salad dressing.
If you are in a rush for time you can use a rotisserie chicken from your local supermarket and you can even purchase the cauliflower rice from your local supermarket. I would start by heating the cauliflower rice in a pan stove and then add 4 ounces of your rotisserie chicken. Just warm everything nicely and then plate it, and your cucumbers and your dressing and you’re all set for a great dinner.
I hope that you enjoy all of these recipes and if you, a friend, loved one, coworker or family member need help losing weight or help with improving overall health and wellness please call us and schedule your free weight loss consultation. Just call 215-821-7336 for your free consultation.
Welcome to our Philadelphia weight loss practice. If you are new to our Medical Weight Loss Management Program call us for a free weight loss consultation. Call us at 215-821-7336 and we will be glad to schedule you for a free consultation and give you all the information on our program. Jamie has dropped over 40 lbs with our medical weight loss program using the best FDA approved medical weight loss pills, appetite suppressant medications and diet pills, vitamin injection therapies and of course a simple nutritional plans that consist of a sensible eating program that we designed for her.
We also made an exercise plan for her. And by following all of our recommendations she has lost over 40 lbs and kept it off.
We also offer nutritional cleansing and nutritional detox programs as well. If you are looking to lose weight or help with improving your overall health and wellness we have programs that can help most people.
So call us and schedule your free consultation call 215-821-7336.
If you are already one of our weight loss patients I know you were coming to our website today looking for our weekly updates of weight loss recipes.
Today, I have 4 totally fantastic recipes for you today and they are: Avocado Egg Cups, Cheesey Zucchini Hashbrowns, Antipasto and Cheese Wrapped in Prosciutto and Fried.
Of course these are not your typical diet foods and that’s part of what makes our program so unique from other Philadelphia DIet Programs.
Here are the recipes:
Avocado Egg Cups*
- a large avocado sliced in half and remove the pit
- eggs – 2 large eggs
- fresh ground black pepper and sea salt
- Additional Ingredients
- tomato – 1/4 cup of diced tomato
- red onion – 1 tablespoon of diced onion
- any herb that you like – parsley or cilantro or any other herb of your choice
Start by preheating your oven to 350°F. Place your avocado hands with the cut side up in a baking dish or any other type of oven safe skillet. Crack open your egg and place it into the center and each of the avocado halves and then sprinkle your pepper and salt over top. Next let’s place this any of and for approximately 13 – 21 minutes – until the eggs cooked. When it is finished cooking just take it out of the oven and top it with any of the other additional toppings or even some of your own toppings that you really like.
This recipe makes two servings each of them has approximately 470 cal, 9 grams of protein and approximately 10 grams of carbohydrates. Go to sleep
Cheesey Zucchini Hashbrowns*
- zucchini – 4 cups of shredded zucchini
- Sea salt – 2 teaspoons
- egg – 1 large egg beaten
- Parmesan cheese – 1/4 cup of grated Parmesan cheese
- green onion – 2 tablespoons of chopped green onion
- black pepper – 1/2 teaspoon
- butter – 1/4 cup
This is a really great recipe let’s begin by taking the zucchini and mixing them in a bowl with the salt. After everything is mixed together nicely just let this sit for about 14 minutes. And then drain any extra liquid out of it. Next we and add the pepper, egg, green onion and Parmesan cheese and mix everything together well. After that place a skillet over medium – high heat, allow the butter to melt and make do zucchini mixture into 4 portions. They should be about 2.5 inches in diameter and a half inch thick. Put them in your pan and let them fry for about 5 minutes per side or for as long as it takes until they are nice and golden brown. Then remove them from the pan and place them on a cooling rack. After the cool down a little bit you can serve them with the holiday sauce.
This recipe makes four cakes and that equals four servings each serving has about 440 cal, 3 grams of protein and about 2 grams of carbohydrates.
- mozzarella cheese – 12 ounces of fresh mozzarella cheese sliced
- extra-virgin olive oil – 2 tablespoons
- chopped fresh basil – 2 tablespoons
- oregano – 2 tablespoons
- ground black pepper and sea salt to taste
- olive – 27 pitted
- salami – 4 ounces thinly sliced
This of course is one of my all-time favorites! First I like to take the cheese slices and place them nicely on a platter and then drizzle the olive oil over top and of course sprinkle over top the oregano, black pepper, basil and salt. Now I just add the salami and the olives and it’s ready to serve. This recipe makes about 6 servings each of them has approximately 280 cal, 4 grams of carbohydrates and 18 grams of protein.
Cheese Wrapped in Prosciutto and Fried*
- coconut oil or olive oil – 2 tablespoons
- unsalted butter – 2 tablespoons
- frozen string cheese – 8 pieces
- prosciutto – 8 slices that are very thin
- any type of herbs that you like – oregano, tarragon, thyme or even sage.
- Marinara sauce
Of course this is another one of my all-time favorites! First I take up and and I heat the oil over medium heat. Then I unwrapped the cheese. Now comes the fun part, wrapped each piece of cheese with one slice of prosciutto making sure that you wrap up the entire piece of cheese including the ends. If you like you can actually now sprinkle your chopped herbs for more of the crust. Then just take each piece of the frozen cheese wrapped in the prosciutto and place it in the pan and just fry it. Make sure that you are turning it often until it becomes a bit crisp and the cheese starts to soften. This happened very quickly you should only take a few minutes. Now all you have to do is set them all the platter let them cool down a bit and you could dip them in the marinara sauce. I do have to say once again this is one of my all-time favorite recipes. This recipe makes eight pieces and two of the make up a serving. Each serving has about 18 grams of protein, 330 cal and 2 grams of carbohydrates.
So there you have four great recipes that are lower in carbohydrates and recipes that are not usually considered diet food.
If you need help losing weight or your friends and family and co-workers need help losing weight I invite you to have them call us and schedule a free weight loss consultation. Call us now at 215-821-7336 and schedule your free consultation.
In our Philadelphia medical weight loss program in addition to providing our patients with the highest quality FDA approved appetite suppressant medications, weight loss pills and diet pills we also provide vitamin B-12 injections therapy, Botox and fillers like Juvedrm, as well as nutrition counseling and help with developing exercise programs and overall health and wellness programs.
And let’s not forget to mention that we also provide nutritional cleansing programs and nutritional detoxification programs. So if you are someone looking for help controlling your appetite and cravings with medications we can accommodate you and if you or someone that is looking to lose weight or improve your overall health and wellness with nutritional cleansing and possibly not taking any type of medication we can help you as well. And of course the Doctors and the Physician Assistants will do a thorough medical evaluation to determine the best plan for you. If you would like more information on our medical weight loss program call us and schedule your free weight loss consultation at 215-821-7336.
This has been a fabulous week with our patients breaking all types of weight loss records. I just want to commend all of you on your phenomenal results from your efforts and dedication. I also want to applaud our Doctors, Physician Assistants and staff for their commitment and dedication to our patients. I do have to say that it’s a pleasure working in an environment where everyone loves what they do and the people that we help every day. And I think that is truly one of the reasons why our patients do so well.
Now let’s get to those recipes. And this post I’m going to give you the recipes for low carbohydrate versions of an avocado salad, guacamole dip, cheese and pepperoni chips, jalapeno Poppers and blue cheese celery slammers.
Here are the recipes:
- avocado – 1/2 of an avocado
- Olive oil – 2 teaspoons
- line – 1/4 line
- salt and pepper to taste
To make your delicious salad just slice the avocado and half and set the slices nicely on a plate and then sprinkle with the olive oil and squeeze the lime over top. Add the salt and pepper to taste. A nice little gadget that I suggest that you purchase is an avocado slicer. Since avocados are a big part of my daily diet I always make sure that we have plenty in the house. This recipe makes one serving and it only has 9 grams of carbohydrates and 246 cal.
- minced red onion – 1 tablespoon
- crushed garlic clove – 1/2 garlic clove crushed
- a ripe avocado
- 1/4 lime
- Olive oil – 1 tablespoon
- hot sauce – to taste
- salt to taste
- 1/2 tablespoon of minced cilantro
Let’s start by mincing our onion and crushing are garlic and combining them both in a bowl. Cut your avocado in half and scoop out the meat into that ball that has are garlic and minced onion. Mash the avocado with a fork. But do not make it to smooth, you should leave it a little bit chunky. Add your lime juice by squeezing the lime and then add the cilantro, hot sauce, Olive Oyl and salt. I usually like to serve mind as soon as we make it because it really doesn’t last that long. This recipe makes about two servings each of them having approximately 220 cal, 20 grams of fat, 2 grams of protein and 9 grams of carbohydrates.
Cheese and Pepperoni Chips*
- I know, I have you thinking here – what are pepperoni chips? So just continue reading and you will see what I mean.
- pepperoni slices – 1 ounce of pepperoni slices
- whipped cream cheese – 2 tablespoons of cream cheese
Place your pepperoni slices on a microwavable safe plate and microwave them for about 60 – 90 seconds or for as long as it takes for them to be crisp. Now all you have to do is spread the whipped cream cheese over top of them and enjoy. This recipe is for one serving and it contains approximately 200 cal, 7 grams of protein and 2 grams of carbohydrates.
- jalapeno peppers – 2 fresh jalapeno peppers
- cream cheese – 1.5 ounces of cream cheese
- bacon – 2 slices of bacon
First let’s start by slicing open are peppers and remove the stems and scrape out the seeds from the inside. Next put half of the cream cheese into each of the peppers. Then just take your bacon and wrap it around the pepper covering as much of it as you can. You should use a toothpick to keep this together. Next just grill or broil them until the bacon is totally cooked. And now all you have to do is eat them! This makes one serving and it has approximately 215 cal, 7 grams of protein and 3 grams of carbohydrates.
Blue Cheese Celery Slammers*
- cream cheese – 1.5 ounces of cream cheese
- heavy cream – 1 tablespoon
- crumbled blue cheese – 1 tablespoon
- garlic – 1/2 garlic clove crushed
- hot sauce to taste
- celery – 2 large celery reps
Place your cream cheese, heavy cream, blue cheese, garlic and hot sauce into a ball and mix everything together with a fork. Make sure that you stir and mashed together well to have it form a nice dip but be sure to leave a few chunks of blue cheese. When everything is mixed together well just stuff your stalks of celery with the blue cheese mixture and enjoy. This is enough for one serving and each serving has about 230 cal, 6 grams of protein and 5 grams of carbohydrates.
So there you have it, five low carb recipes that are totally delicious. I hope you enjoy these recipes is much as I do. And as always please come back to our website next week for more recipes, health and wellness tips.
If you or someone you know would like more information on our weight loss program please call us and schedule your free weight loss consultation. You can call us at 215-821-7336.
If you would like more information on our medically supervised prescription weight loss program call us at 215-821-7336 and schedule your free weight loss consultation. In our Philadelphia medical weight loss program we use appetite suppressant medications, weight loss pills and diet pills along with vitamin B-12 injections therapy and nutrition and physical activity plans to help you achieve your weight loss goals. Even though you might not really be hungry when you are taking our weight loss pills you still need to eat good healthy nutrition.
And that is why we are constantly updating this blog every week with healthy recipes and today I going to give you the recipes for nacho cheese crisps, a low-carb version of chocolate bacon toffee ice cream (according to my son Noah everything taste better with bacon – lol) and a low-carb version of chocolate soufflé.
So here are the three recipes:
Nacho Cheese Crisps
- frozen shredded sharp cheddar cheese – 2 ounces
- egg whites – three large egg weights
- cream of Tartar – 1/8 teaspoon
- taco seasoning – 2 teaspoons
Let’s start this fantastic recipe by preheating are oven to 300°F. Next we take a piece of parchment paper and place it over top of a baking sheet. Now the fun begins. Take your frozen cheese and put in a food processor and chop it into tiny pieces. In a mixing bowl mix together the cream of Tartar with the egg white’s and then add the cheese over top. After that mix the cheese into the cream of Tartar and egg white mixture. Try to keep the mixture nice fluffy but you definitely want to make sure that the cheese is all the way through out the mixture. And here is where it gets really fun, take this mixture and you could place it into a pipette bag and squeeze this mixture onto your baking sheet lined with parchment paper. You want to make strips at least 2 – 3 inches long and about 1/2 inch wide. (My son Noah made these at college and instead of using a pipette bag all he did was get a large Ziploc bag put the mixture into their could a whole and one quarter of the bag and squeezed out some pretty heavy duty strips of this delicious mixture.) After you have major strips on the baking sheet just sprinkle over top your taco seasoning. Then let this bake any of and for approximately 25 – 30 minutes. I like mine to be very crispy and the longer that you bake them the crispier they will become. But just make sure that you do not burn them. Sometimes after the first 25 minutes I will shut off my oven and just leave them there for about another 20 minutes or so so that they are nice and crispy but they are not overly burn. Of course, it’s always best when you eat this soon after it’s made at least within a couple days but if you use a really good container should be good for approximately 5 – 6 days. This recipe makes about 5 – 6 servings and each has around 55 calories, almost 2 grams of carbohydrates and about 4 grams of protein.
Chocolate Bacon Toffee Ice Cream – Low Carb
- Serves 8
- Swerve, erythritol or any other sugar substitute – 1 cup
- Eggs – 3 large
- cocoa powder – 1 cup
- unsweetened vanilla almond milk – 1 cup
- heavy whipping cream – 1½ cups
- pinch of salt
- xanthan gum – ½ tsp
- 90% chocolate – 4 squares
- heavy whipping cream – 2 Tbsp
- ¼ cup chopped crispy bacon – ¼ cup
- Chopped sugar free toffee – 3 squares
This is a really great recipe were going to start by mixing together your cocoa powder, xanthan gum, almond milk, eggs and sugar substitute. After everything is mixed nicely make sure that you are using a microwave safe bowl and put this into the microwave and microwave for about 1 minute or so. Take it out of the microwave, stir it and then put it back into the microwave for about another 30 seconds. Then stir up one more time and microwave for another 30 seconds. Hopefully, by this time the mixture should be a bit second. If it is not; continue to microwave for 30 seconds and then stir until it’s thickened a bit. When you finally have the proper consistency mix in your heavy cream and a little pinch of salt. Let this cool in the refrigerator overnight.
Melt the chocolate together with the 2 tablespoons of whipping cream and then mix in the bacon. Spread this mixture out on either wax paper or on parchment paper and let it chill until it’s hardened. Once it’s nice and hard you can break into pieces and set it on the side. When your ice cream mixture has thoroughly chilled you can put it through an ice cream maker. Just follow the instructions that came with your ice cream maker and I’m sure everything will come out the way it should be.
Wait until there is about two minutes left for your ice cream and to be ready and then mix in the bacon and toffee. Let it process for the final 2 minutes and then you can either serve it as soon as it is ready or you can place it in the freezer and let it firm up a bit. If I am placing it in the freezer to be served later I just make sure that I take it out of the freezer for about 20 minutes before we are going to eat it. Just leaving it sit at room temperature for about 20 minutes or so will allow it to become nice and soft to see you can totally enjoy all the rich flavors of this ice cream. This recipe has about 300 calories per serving, 6 grams of carbohydrates and 5 grams of protein.
Low Carb Chocolate Souffle’
- butter – 1 tablespoon
- Monk fruit sugar – 1/3 cup
- unsweetened chocolate – 5 ounces
- egg yolks – three large egg yolks at room temperature
- egg whites – 6 large egg whites
- whipped cream – 1 cup
Let’s start by preheating the oven to 375°F. Then butter your soufflé dish with your 1 tablespoon of butter. After that let’s melt your unsweetened chocolate in a bowl, you should stir this while it is melting.
When the chocolate is melted remove the ball from the heat and whisk in the egg yolks until it hardens a bit. In another bowl whisk your egg whites with a pinch of salt, use an electric mixer while adding the 1/3 cup of monk fruit. Just make sure that you at the monk fruit a bit at a time. Now stir approximately 1 cup of your egg whites into the chocolate mixture and then add this mixture to their remaining egg whites. Just mix everything together nicely. After that pour into the soufflé dish and bake this in your oven for about 18 – 20 minutes or so just until it becomes puffy with a nice crust on top.
If you would like more information on our medically supervised prescription weight loss program call us at 215-821-7336 and schedule your free weight loss consultation.
I hope you enjoy these recipes is much as I do and is much as my family does. If you need help losing weight, or a friend, coworker a loved one needs help with losing weight or just improving your overall health and wellness I invite all of you to call and schedule your free weight loss consultation. Just call us at 215-821-7336 and we will be happy to schedule your free weight loss consultation.
Hello everyone and Happy New Year!
With the new year comes new beginnings. A time to start over and make anew. A moment to feel and imagine all of what you want to accomplish this upcoming year. It’s the time to truly appreciate where you are and how far you have come. This is your year! 2017 is the year that you achieve your goals and become the best you that you can possibly be.
And if your New Year’s resolution is to lose weight, improve your overall health and wellness and become more physically fit I invite you to call us for a free consultation and see if we can help you achieve all of your goals. Call us now at 215-821-7336 and schedule your free weight loss health and wellness consultation.
One of the most popular new year resolutions is to lose weight. But if you don’t have the proper plan, the correct information and realistic guidance most people do not achieve their goals. And this is why I believe that our weight loss programs are so successful. Because we try our best to work with our weight loss patients in developing a realistic weight loss plan that they are able to do in their hectic and crazy busy life.
We also try to have people eat foods that they really enjoy. So our medical weight loss program goes way beyond weight loss pills, appetite suppressant medications, diet pills and vitamin B-12 injections therapy. In addition we will instruct you in a plan that will include the proper types of food that you should be eating for your metabolism, body type, how many calories you should be eating in a day and recommending the proper type of physical activities/exercise that will help you lose weight, burn body fat and not be bulky and blocky.
It’s unbelievable how many people come into our office and are exercising almost every day and they are just getting heavier, bigger and developing a body that looks like a block or a square. And most of the time this is because they are doing the wrong types of exercises.
If your goal is to lose pounds and inches there were certain type of exercises that work best for this. And they are totally different from exercises that are designed to increase muscle mass. So if you are exercising to lose weight and body fat and are just getting heavier and more bulky you’re probably doing the wrong type of exercises. So call us for your free consultation and let us help you design a plan that will assist you in achieving your goals. Call us now at 215-821-7336 and set up your totally free weight loss consultation.
If you are already a patient in our Philadelphia medical weight loss program or our Bucks County medical weight loss program you have probably come here for more recipes. And today I have for you a very nice chicken casserole recipe that my wife Elyse is going to make for us today.
Chicken Casserole – Low Carb Recipe*
bacon – 8 slices
zucchini – one medium-sized zucchini cut into,1/2 inch cubes
eggs – two large eggs
mayonnaise – 1/2 cup
chicken broth – 1/4 cup
chives – 1 tablespoon of snipped chives
fresh dill – 1 1/2 teaspoons finely chopped
flat leaf parsley – 1 1/2 teaspoons finely chopped
onion powder – 1/2 teaspoon
garlic powder – 1/2 teaspoon
black pepper and sea salt to taste
cooked chicken thigh meat – 2 cups cooked and chopped up
avocado – one half of an avocado diced
tomato – one tomato seeded and diced
cheddar cheese – 2 ounces
Use an oven safe skillet and fry the bacon until it’s nice and crisp. When it’s finished cooking remove the bacon from the pan but leave the drippings from the bacon in the pan. Then crumble the bacon and set it on the side. Next take your cubed zucchini and add to the pan and let it fry for about five minutes or so until the zucchini is tender and has soaked up all of the bacon drippings. Then remove the zucchini from the pan and allow it to cool down. Preheat the oven to 350°F. Then place your eggs in a saucepan cover with water and then set it atop a flame and let it boil and when it starts to boil cover it with a lid and remove it from the heat. Just keep the eggs sitting in the hot water for about 11 or 12 minutes. Next remove the eggs from the hot water cool and them down in ice water or under cold running water. When they are cool peel them and slice them. In a very large bowl combine all of the ingredients for the dressing and stir them all together well. After that stir in the hard-boiled eggs, tomato, cheese, chicken, avocado, bacon crumbles and the zucchini cubes. Mix everything so that it’s combined together well. After that, move this mixture into and 8 in.² baking dish. Place it in the oven and let it cook for approximately 20 minutes. When it’s done you can garnish it with anything that you like before serving. This recipe makes eight servings each of them has approximately 270 cal, 10 g of protein, about 3 g of carbohydrates in 1 1/2 g of fiber.
May this year bring you the best in health, wellness, prosperity and love. I wish you all much love and many blessings in life.
And if you would like us to help you with your weight loss for this new year call us and set up your free weight loss consultation call us at 215-821-7336.
This recipe is from the book the ketogenic cook book written by Jimmy Moore and Maria Emmerich. It is an awesome book especially for those of us that are looking to keep our blood sugar levels relatively low. It should definitely be part of your cookbook library.
Our weight loss pills and appetite suppressant medications (Phentermine, Adipex, Bontril, etc…) do an excellent job of helping to control your hunger but you still need to eat.
So here our 5 more great dessert recipes that are each under 200 calories per serving to help you enjoy the sweetness of life.
- All-purpose flour- 1 ½ cups
- Granulated Sugar- ⅓ cup
- Packed light-brown sugar- ⅓ cup
- Candied ginger (finely chopped)- 3 tbs
- Ground cinnamon- 1 ½ tsp
- Baking powder- 1 ¼ tsp
- Ground cloves- ½ tsp
- Salt- ½ tsp
- Light molasses- ¼ cup
- Bottled prune puree- ¼ cup
- Low-fat milk- ¼ cup
- Olive oil- 3 tbs
- Large egg whites- 2
- Large whole egg- 1
Start by heating the oven to 350 degrees. Place 12, 1 ½ in cupcake liners inside a muffin-pan. In a medium-sized bowl mix together flour, granulated sugar, brown sugar, ginger, cinnamon, baking powder, cloves and salt. In a large bowl mix together molasses, prune puree, milk, olive oil, egg whites, and whole egg. Fold in flour mixture until moistened and spoon evenly into muffin-pan cups. Now bake for 20-25 minutes, until toothpick comes out the center clean. Remove cupcakes from pan onto racks and let cool. Enjoy!
Nutrient value per cupcake: 178 calories, 4 g fat, 3 g protein, 33 g carbohydrate, 1 g fiber, 173 mg sodium, 18 mg cholesterol
- Fat-free cream cheese- 6 oz
- Confectioners’ sugar- ¼ cup
- Unsweetened cocoa powder- 2 tbs
- Low-fat milk- 2 tbs
- Ground cinnamon- ½ tsp
- Vanilla extract- 1 tsp
- Frozen non dairy nonfat whipped topping (thawed)- ½ cup
- Ladyfingers- 8 (split into 16 halves)
- Strong black coffee- ½ cup
- Semisweet chocolate (grated)- 1 square
To make this dessert you’ll want to use a medium-sized bowl. Beat together cream cheese, confectioners’ sugar, cocoa powder, milk, cinnamon, and vanilla until it becomes smooth. Then add ¼ cup of whipped topping. At bottom of dessert glass place 2 ladyfingers. Brush 1 tbs of strong black coffee along, spread 2 tbs cream cheese mixture, top with 2 more ladyfingers, coffee, and cheese mixture. Add 1 tbs of whipped topping. Now repeat steps with remaining ingredients to make 3 more desserts. Sprinkle chocolate over finish product then refrigerate for 1 hour. Enjoy!
Nutrient value per serving: 181 calories, 4 g fat, 9 g protein, 27 g carbohydrate, 2 g fiber, 263 mg sodium, 56 mg cholesterol
- Unsweetened chocolate (cut into 1 in pieces)- 3 oz
- Bottled prune puree- ½ cup
- Large egg whites- 3
- Sugar- 1 ¾ cups
- Salt- 1 tsp
- Low-fat milk- ¼ cup
- Vanilla extract- 1 tsp
- Cake flour (not self-rising, sifted)- 1 cup
- Unsweetened cocoa powder- 3 tbs
Begin by preheating the oven to 375 degrees. Spray cooking spray inside a 9 x 9 x 2 in baking pan. Melt chocolate then scrape it into a medium-sized bowl. Add prune puree, egg whites, sugar, salt, milk, and vanilla into chocolate. Beat until mixed. Stir in cocoa powder and flour. Spread in pan evenly and bake for 30-35 minutes, or until top is spongy feeling. Keep inside pan and let cool. Cut into 16 squares and enjoy!
Nutrient value per brownie: 150 calories, 3 g fat, 2 g protein, 31 g carbohydrate, 2 g fiber, 159 mg sodium
- Premium white baking chocolate (chopped)- 6 oz
- Unsalted butter (cut into pieces)- 5 tbs
- Large eggs- 2
- Sugar- ⅔ cup
- Vanilla extract- 1 tsp
- All-purpose flour- 1 ⅓ cup
- Baking powder- 1 tsp
- Salt- ½ tsp
- Fresh raspberries- 1 cup
- Fresh blueberries- 1 cup
Start by heating the oven to 325 degrees. Place foil inside a 9 x 9 x 2 in baking pan. Spray with cooking spray. Melt together white chocolate and butter together in a metal bowl over slightly simmering water. Stir until smooth then let cool. Beat together eggs, sugar, and vanilla in a large bowl for 3 minutes on medium speed. Change the speed to low and beat chocolate into mixture until it’s all combined. Sift baking powder, flour, and salt in a bowl. Then beat into chocolate mixture. Spread evenly throughout pan. Add berries on top and bake for 45-50 minutes, or until top is slightly browned. Keep in pan and let cool. Enjoy!
Nutrient value per blondie: 181 calories, 8 g fat, 3 g protein, 25 g carbohydrate, 1 g fiber, 124 mg sodium, 39 mg cholesterol
*Irish Pots de Creme
- Large egg yolks- 6
- Sugar- ¼ cup
- Milk- 1 ¾ cups
- Irish cream liqueur- ¼ cup
- Vanilla extract- ½ tsp
- Ground nutmeg- ⅛ tsp
Begin by heating the oven to 325 degrees. In a medium-sized bowl whisk egg yolks and sugar until well blended. In a small sauce pan heat milk until simmers, then remove from heat. Mix a small amount of hot milk into the yolk mixture. Continue to whisk yolk mixture into hot milk sauce pan. Now stir in vanilla and liqueur. Use a fine-mesh sieve while pouring milk mixture into a 4-cup glass measure to keep out any cooked egg. Divide milk mixture evenly into 4 oz custard cups. Sprinkle nutmeg on top then place on 9 x 9 x 2 in baking dish inside oven on middle rack. Make sure to put hot water into baking dish, fill until it’s halfway up the sides of cups. Bake for 35 minutes. Remove from baking dish. Place in refrigerator for 3 hours or overnight. Enjoy!
Nutrient value per serving: 170 calories, 9 g fat, 5 g protein, 14 g carbohydrate, 52 mg sodium, 224 mg cholesterol
If you need help losing weight call us now to schedule your free medical weight loss consultation. Call 215-821-7336
- Medical Weight Loss Philadelphia
- 7439 Frankford Ave
- Philadelphia, PA 19136
- (215) 821-7336
*These recipes were taken from Eat what you love and lose by Peggy Katalinich. It is a really great cook book and I really enjoy the recipes. It’s a great addition to your cook book library.
Yes, Gino has lost 11 pounds in 9 days with our medical weight loss program. And in this article I am going to tell you how he did it. If you would like to come in for your FREE weight loss consultation call us now at 215-821-7336.
If you’re one of our weight loss patients you already know that this past year I’ve lost over 80 pounds. I dropped from 247 pounds all the way down to 165 and have kept it off. You also know that when I was 247 pounds I was diagnosed with diabetes and this pretty much forced me to lose weight and get my health under control. Sadly, my family genetics predisposes me to things like diabetes, high blood pressure and even high cholesterol.
And Gino is my first cousin and suffice to say he has the same wonderful genetics that I do and was recently diagnosed with diabetes and high blood pressure; in addition to his being significantly overweight. So being the wonderful husband that his is; Gino listened to his wife Maria and came to see me in the office a couple weeks ago for a weight loss consultation. During the consultation we reviewed his medical history, his eating habits, etc… We decided that he was a good candidate for our weight loss program and gave him a detailed program on exactly what he should be eating and what foods that he should stay away from. Because of a bad back and other health conditions Gino cannot exercise so we agreed that he would really focus on what he ate and not do any intense type of exercise at this time.
So just by following the diet plan that I gave him Gino has lost 11 pounds in 9 days. Suffice to say both he and his wife are extremely happy and Maria is bringing in her Father to so we can help him lose weight and hopefully improve his high blood pressure and diabetes.
The great thing about our weight loss programs is that the weight loss pills and appetite suppressant medications really help control your appetite and cravings so you will be able to follow the food plan without being hungry all of the time.
And we give you lots of great recipes for real food that tastes good and will help you achieve your weight loss goals.
So here are 8 great low calorie recipes to help you lose weight fast:
Crab Salad Stir Fry
This lovely recipe makes 4 servings each with 160 calories, 5 g fat, 18 g protein and 14 grams of carbohydrates.
- ¼ cup low sodium soy sauce
- 2 tablespoons of rice wine vinegar
- Sugar – one tablespoon
- 8 cups of lettuce – torn into bite size pieces
- Olive oil – 0ne tablespoon
- 4 scallions – finely chopped
- Fresh ginger finely chopped – one tablespoon
- 3 cloves of garlic finely chopped
- 2 large red peppers, cored – seeded and finely chopped
- ½ pound of crab meat – no shells and no cartilage
The first step is to mix together the soy sauce, sugar and vinegar. Set up your lettuce leaves on 4 plates. Heat oil in a skillet over medium – high heat and add the scallops, garlic and ginger and stir-fry for about 30 seconds. Then add the red peppers and stir-fry for1 minute. Stir the soy sauce mixture and add to the skillet. Add the crab and gently stir-fry until it’s heated all the way through. This takes about thirty seconds or so. Then spoon over the lettuce. This is a delicious recipe and you can serve it warm or at room temperature.
Pasta Salad Party Style
This recipe is a very delicious and fantastic recipe that makes 6 servings each of them having approximately 280 calories 10 g of fat 13 g of protein, 36 g of carbohydrates, 3 g of fiber and 290 mg of sodium.
- Green beans – ¼ pound make sure that you cut them into 1 inch pieces
- Medium-size pasta shells – ½ pound
- One half of a small cucumber, seeded and chopped
- One half of a small to medium-sized rent on in that you going to cut into thin slices
- Cherry tomatoes 1 cup sliced in half
- Solid white tuna packed in water – 6 ounces, make sure that you drain it very well and break it up into pieces
- kalamata olives – ¼ cups with the pits removed and slice them in half
- Dijon mustard – 1 teaspoon
- Fresh lemon juice – 2 tablespoons
- Red wine vinegar – 2 tablespoons
- Stevia – 1 teaspoon
- Salt – ¼ teaspoon
- Dried oregano – ⅛ teaspoon
- A pinch of black pepper
- Olive oil – 6 ounces
To make the salad: Let’s begin this phenomenal recipe by cooking your beans in a saucepan of just lightly salted boiling water until they are crisp and tender, this should normally take about 6 minutes. Then remove the beans and run them through a colander and rinse them under running water, cold water, to be sure that they stop cooking. Then add the pasta to the boiling water and cooked until they are firm, but not undercooked nor overcooked. After that drain the pasta in the colander and rinse them under the cold running water as well. Next In a large sized bowl combine your green beans, pasta, cucumber, red onion, tuna, olives and tomatoes.
To make the dressing: whisk together your lemon juice, vinegar, mustard, Stevia, salt, black pepper and oregano in a bowl and then slowly whisk in the oil.
Finally pour half of your dressing over the salad and gently mix this together. Then just spoon everything onto your serving plates and make sure that you place the remaining half of the salad dressing on the side.
Orange Chicken and Peanut Salad
This is an awesome recipe that makes 4 servings, it takes about 26 minutes to totally cook in about 15 minutes to prepare everything. Each serving has approximately 320 calories, 33 g of protein, 10 g of fat, 20 g of carbohydrate and 8 g of fiber.
- Low-sodium chicken broth – 1 cup
- Orange juice – three-quarter cup
- Grated peeled fresh ginger – 1 tablespoon
- Two close of garlic, mashed
- Skinless chicken breast, has, – 4 boneless, approximately 1 pound
- Snow peas – ¼ pound
- Honey – 1 tablespoon
- Creamy peanut butter – 1 tablespoon
- Rice vinegar – 1 tablespoon
- Soy sauce – 2 teaspoons
- Dark Asian sesame oil – 2 teaspoons
- Sliced Napa cabbage – 4 cups
- Sliced romaine lettuce – 4 cups
- Sliced water chestnuts, drained and rinsed – 8 ounces
- Seeded and record sweet red pepper – one
- Chopped dry roasted unsalted peanuts – 2 tablespoons
Let’s start by combining the broth, ginger, orange juice and garlic in a medium-sized pan then bring to a simmer and add the chicken and cook this covered until the chicken is no longer pink, this normally takes about 15 minutes. Make sure that you turn your chicken while it is cooking to make sure the cooks evenly. Add your snow peas, cover and cook until the a crisp and tender, this should take about 2 minutes. Then remove the chicken in the snow peas and keep this liquid in the saucepan. Allow the chicken to cool down and cut it into cubes. Then combine the chicken and snow peas in a ball. Boil the cooking liquid once again until it’s reduced to about ¾ cup, this should take about 10 minutes. To make your dressing whisk into this reduce liquid your honey, peanut butter, soy sauce, oil and vinegar. The great thing is that you could serve this dressing either warm or chilled. Finally when you are ready to serve just place the cabbage and your lettuce over top of your serving dishes and add the water chestnuts, red pepper and half of the dressing to your chicken. Then just spoon onto the cabbage and lettuce mixture and finally sprinkle with your peanuts. Make sure to keep some of Europe’s salad dressing on the side.
Asian Chicken Slaw
This recipe makes 6 servings each having about 220 calories, 7 g of fat, 20 g of protein and 20 g of carbohydrates.
- Rice vinegar – ½ cup
- Soy sauce ¼ cup
- Light brown sugar – 2 tablespoons
- Minced garlic – 2 close
- Mixed peeled fresh ginger – 1 tablespoon
- 4 boneless skinless chicken breast that you slice in half lengthwise, should be about 1 pound in all
- Dark Asian sesame oil – 1 tablespoon
- snow peas – ½ pound sliced in half
- One large sweet red pepper, cored, seeded and cut into wide strips.
- Chicken broth – ½ cup
- 2 packages of coleslaw mix, should total about 2 pounds
- 2 scallions sliced
- ¼ cup of sliced toasted almonds
First you should combine the vinegar, brown sugar, soy sauce, and ginger and garlic in a large plastic food storage bag and then add the chicken, seal this and refrigerate for approximately 30 minutes. After the chicken mixture is refrigerated for 30 minutes remove the chicken from the marinade and packed it dry and set the marinade on the side, should have about ¾ cups of marinade. Then heat oil in a large heavy pot over medium – high heat and add the chicken and cook this for about 5 minutes on each side, just be sure that your chicken is thoroughly cooked. Then after chicken is cooked remove your chicken and set it on a plate. Then you should put the snow peas and sweet peppers in the big heavy pot and cook them for about 2 minutes. Then add the marinade and broth and let this simmer for about 3 minutes after that add the coleslaw, cover and cook until the slaw mix is wilted this should take about 3 minutes. Now just slice your chicken and ¼ inch thick pieces and toss with coleslaw after that you can top of the scallions and the almonds.
Roasted Vegetable and Chicken Salad
This recipe makes about 6 servings each having 280 calories, 12 g of fat, 24 g of protein and 26 carbohydrates.
- Olive oil – ¼ cup
- 1.5 pounds of small red potatoes with the skins, cut into quarters
- Green beans – ½ pound sliced in half crosswise
- 1 the sweet red pepper, chords, seeded and cut into 12 slices
- 1 teaspoon of salt
- 4 boneless skinless chicken breast sliced in half, about 1.25 pounds
- Black pepper – ¼ teaspoon
- 2 tablespoons of finely chopped fresh parsley
- Chopped romaine lettuce – 6 cups
In a large roasting pan take your 2 tablespoons of olive oil and placed this pan in the oven while preheating at 425°F. In the hot roasting pan combine your potatoes, sweet pepper and green beans and season with ¾ teaspoon of salt. Roasted vegetables for about 30 minutes, just about until the potatoes are tender and vegetables are browned. Meanwhile in a skillet bring enough lightly salted water to cover chicken to a simmer. Add the chicken and simmer just until cooked all the way through, this should take about 10 minutes. Please just make sure that your chicken is thoroughly cooked. After the chicken is cooked set it on the side let it cool down for about 5 minutes then cut it into small pieces. Then in a large bowl mix together the rest of your olive oil, lemon juice, salt and pepper then add vegetables, chicken and parsley and mix everything together nicely. Then place your letters on your 6 serving dishes and spoon out your chicken mixture. I like to serve this warm but you can serve it chilled a little bit if you like. But again I prefer it warm.
Chicken with Warm Vinaigrette
This is a really good recipe that makes 4 servings each having 260 calories, 14 g of fat, 25 g of poaching 11 g of carbohydrates.
- 4 boneless skinless chicken breasts sliced in half, about 1 pound
- 4 tablespoons of balsamic vinegar
- 2 teaspoons of dried Italian herb seasoning
- 1 teaspoon of salt
- ½ teaspoon black pepper
- 3 tablespoons of olive oil
- 1 pound of Italian style plum tomatoes, cored, seeded and chopped, approximately 2 cups
- 6 cups of mixed salad greens
Brush your chicken with 1 tablespoon of vinegar and sprinkle with Italian seasoning, ¾ teaspoon of salt and ¼ teaspoon of pepper. Heat 1 tablespoon of olive oil in a large skillet over medium – high heat. Mixing the chicken and sauté this for about 6 – 7 minutes per side or until it’s a golden brown. You just want to make sure that your chicken is totally cooked. I would recommend that you do not cook all of your chicken at the same time you will have to do this and if you separate batches. As your chicken is cooked just move it to the side and set it on a platter to keep it nice and warm. But all of your chicken is cooked add the remaining 3 tablespoons of vinegar to the skillet and heat over medium heat stirring with a wooden spoon to loosen any browned bits from the bottom of the skillet. Add the rest of the 2 tablespoons of oil, ¼ teaspoon of salt and ¼ teaspoon of pepper to the skillet. Stir in your tomatoes, heat all the way through. Then pour the warm vinaigrette over the chicken and served over mixed greens.
Terry’s Cobb Salad
This is a really great recipe makes 6 servings in each one has 260 calories, 19 g of fat, 19 g of protein and only 8 g of carbohydrates.
- 4 –Boneless skinless chicken breasts, sliced in half, about 1 pound
- White wine vinegar – 2 tablespoons
- Dijon mustard – 1 tablespoon
- Finally chopped shallots – 2 tablespoons
- ¼ teaspoon of salt
- ¼ teaspoon of black pepper
- Olive oil – ¼ cup
- Crumbled blue cheese – 2 tablespoons
- Mixed salad greens – 6 cups
- 2 large tomatoes, cored and cut into chunks
- One avocado, pitted, peeled and cut into chunks
- Turkey bacon – 3 slices cooked and crumbled
Start by taking a large skillet and you place your chicken in the skillet add just enough water to cover and simmer this cover until your chicken is cooked. After that let your chicken coal down and slice it into very thin strips. Then whisk together the vinegar, shallots, salt, pepper and mustard. Gradually blending the oil until everything is mixed together and stirring your cheese. Finally arrange greens on the platter with the chicken, tomatoes and avocado and top with the bacon and then drizzle with the dressing.
Mac’s Buffalo Chicken Salad
This sensational recipe makes 6 servings each having 150 calories, 6 g of fat, 18 g of protein and 7 g of carbohydrates.
- Dressing Ingredients:
- Reduced fat mayonnaise dressing – ½ cup
- Bottled barbecue sauce, sugar-free – ¼ cup
- Crumbled blue cheese – ¼ cup
- Liquid hot pepper sauce – 1 teaspoon
- Nonfat milk – 2 tablespoons
- 4 boneless skinless chicken breast sliced in half, approximately one pound
- Liquid hot pepper sauce – ½ teaspoon
- 1 large carrot peeled and shredded
- 3 cups of bite-size pieces of romaine lettuce, 1 head
- 4 cups of bite-size pieces of iceberg lettuce, 1 heading
- 4 ribs of celery, from the heart cut into 1 inch long matchstick pieces
- Crumbled blue cheese -1 tablespoon
For the dressing: Mix together the mayonnaise, barbecue sauce, hot pepper sauce, blue cheese and milk in a bowl.
Now for the salad: Set your chicken in a glass dish. Add ⅓ cup of the dressing and hot pepper sauce and turn to coat well. Cover and then refrigerate for 30 minutes. While this is in the refrigerator mix the carrots, romaine lettuce, iceberg lettuce and celery in a bowl. Heat the broiler and move the chicken to the broiler pan rack and discard the marinade. Broil this 4 inches from the heat for 8 minutes, turn over and broil for approximately 6 minutes, just be sure your chicken is totally cooked. Add the rest of the dressing to the greens in the bowl. Then cut the chicken into slices and set on the salad. Now sprinkle with cheese and enjoy.
I hope you enjoy these recipes. If you need help achieving your weight loss gaoas call us now and schedule your free weight loss consultation. Call us at 215-821-7336