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Spring Menu & Recipe Ideas


It’s almost time to discard the winter blues and begin to enjoy the spring where the nature’s blooms and the sun urges us to get outside. During the winter months it’s very easy to let ourselves go and fall into poor eating habits, when fresh, local produce is a distant memory and stronger cravings for comfort food. To making matters worse, exercise regimes may have tapered off. It’s now is the time to spring life into your diet and fitness.

When exercising it is important to support the increased activity with a healthy well balanced diet. If losing weight is your goal than a healthy diet is vital because you cannot out train a bad diet! The nutrients you eat support the activities of day-to-day living, with some foods even preventing or slowing the onset of diseases such as heart disease and dementia. If you are interested in finding out about the foods that can improve your health, support weight loss and protect you against diseases then:

Checkout our Power of Plants Podcast.

Stuffed Tomatoes (Serves 6)


Stuffed Tomatoes

  • 9 oz crimini mushrooms, chopped
  • 1¼ cup dry quinoa
  • 6 tomatoes, cored and seeded
  • ¼ tsp, sea salt, to taste
  • 2 tbsp shallots, minced
  • 1½ tbsp chardonnay wine
  • 1 Tbsp Italian parsley, chopped
  • ¼ tsp black pepper, coarse ground
  • ¾ oz goat cheese, crumbled
  • ⅔ tbsp green onions, chopped

Place the shallots, mushrooms, parsley and wine in a sauce pan and reduce until almost dry. Level the bottom of the tomato and core the top. Mix cheese and green onion together. Stuff tomatoes with mushroom mixture and top with small dollop of cheese mixture. Bake 350°F for 15-20 minutes.

Nutrient info per serving: 348 calories, 14g fat, 20g carbohydrate, 37g protein, 4g fiber

Grass Fed Beef Kabobs with Roasted Vegetables (Serves 6)


Beef Kebab

  • 30 oz grass fed filet or sirloin steak – serving size 5 oz
  • 1½ tsp extra virgin olive oil
  • ¼ tsp black pepper, coarse ground
  • 6 Stuffed Tomatoes (See Below)
  • 1½ lb zucchini, sliced 1” thick
  • 1½ lb yellow squash, sliced 1“ thick
  • 6 fl oz Golden Tomato Vinaigrette (See Below)

Cube steak into 1×1” pieces. Skewer 5 oz of beef on a metal skewer. Rub the grill with small amount of oil. Grill skewers until medium rare. Toss vegetables in 1 Tbsp oil and spread out on sheet tray. Bake for 10 minutes at 350 degrees until softened. Bake stuffed tomatoes for 7 minutes. Place stuffed tomato on plate, fan the vegetables, 1 of each color. Lay skewered meat alongside vegetables and garnish with dressing.

Nutrient info per serving: 348 calories, 14g fat, 20g carbohydrate, 37g protein, 4g fiber

Jamaican Jerk Chicken Breast with Salad (Serves 6)


Jamaican Jerk Chicken Breast

  • 2¼ fl oz jerk mash
  • 36 oz chicken breast – serving size 4 oz.
  • 6 oz fresh spinach
  • ¼ cup red seedless grapes, sliced in half
  • 1 tbsp Concord Grape Vinaigrette (See Below)
  • 3 tbsp walnuts, chopped
  • 6 portions Grilled Pineapple and Mango

Marinate chicken in Jamaican jerk mash for 12 hours prior to need. Mix spinach, grapes, walnuts and dressing together. Grill chicken. Divide spinach salad evenly. Slice and fan chicken. Top with grilled pineapple and mango.

Nutrient info per serving: 368 calories, 16g fat, 17g carbohydrate, 41g protein, 4g fiber

Grilled Pineapple and Mango (Serves 6)


Grilled Pineapple & Mango

  • 1½ cups ripe pineapple, grilled
  • ¾ cup ripe mango
  • 1 Tbsp lime juice
  • 1½ Tbsp fresh cilantro, chopped
  • ½ cup red bell pepper, chopped
  • ¼ cup red onion, chopped
  • ¾ cup tomato, chopped
  • ½ cup avocado, chopped
  • 1½ Tbsp extra virgin olive oil
  • ¼ tsp sea salt, to taste

Dice the mango and pineapple. Small dice the peppers, onion, tomato, and avocado. Mix in a bowl and add oil, salt, lime and cilantro. Mix well and chill for 2 hours.

Chocolate Peanut Butter Fudge (Serves 16)


Chocolate Peanut Butter Fudge

  • 9 oz chocolate, Callebaut (or other dark chocolate at least 50% cacao or higher)
  • ½ cup dried peanut butter, Betty’s Lou’s Just Great Stuff
  • ½ cup fat free evaporated milk
  • ¼ tsp vanilla extract or other extract

Melt the chocolate, using a double boiler. A double boiler consists of a bowl (glass or metal) placed on top of a pan of simmering water. The bowl does not touch the water, but creates a seal with the bottom pan to trap the steam produced by the simmering water. Heat the evaporate milk separately in a small sauce pot. Remove from the heat. Next add the PB and vanilla to the warm evaporated milk, and then slowly add the melted chocolate until fully incorporated and smooth. If mixture doesn’t combine place back on the double boiler and heat slowly. Do not let mixture boil or cocoa butter will separate. Pour into an 8″x8″ baking pan lined with parchment paper. Spread the fudge fairly thin. Cool to room temperature or put it in the refrigerator. When cooled and set, cut into 2″x2″ pieces (1 oz each). Try rolling into truffles topped with cocoa powder.

Nutrient info per serving: 113 calories, 6g fat, 12g carbohydrate, 3g protein, 2g fiber

Golden Tomato Vinaigrette


Serving size 2 Tbsp/1 oz

  • 1 Tbsp extra virgin olive oil
  • 1½ cups golden tomatoes, roasted
  • 1 clove garlic
  • 1 Tbsp fresh basil
  • ¼ tsp oregano
  • 1½ Tbsp honey
  • 1½ fl oz red wine vinegar
  • Sea salt and coarse ground black pepper, to taste

Blend all ingredients together and let stand for 1 hour before serving.

Concord Grape Vinaigrette


Serving size 2 Tbsp/1 oz

  • 2 tsp Dijon mustard
  • 3 fl oz grape juice
  • 1 shallot
  • ½ tsp fresh thyme, chopped
  • 5 Tbsp grape seed oil
  • 2 Tbsp balsamic vinegar
  • 5 Tbsp water
  • sea salt and ground pepper, to taste

Blend all ingredients together in a blender or food processor.