Check out our "Recipe Archives" page for more delicious recipes for the whole family... plus bonus nutrition tips!

Here is a quick and easy crunchy snack packed with protein and fiber to keep you feeling fuller and more satisfied. 

Oven-Roasted ChickPea Snack - adapted from 

Makes 3 servings

1/3 cup = 1 serving

1 servings = 144 calories; 1 g fat; 6 g fiber; 26 g carbohydrates;  8 g protein; 84 mg sodium 


  15 oz can chickpeas, drained and rinsed
  Olive oil spray
  1/8 tsp kosher salt
  1/4 tsp chili pepper powder 
  1/4 tsp ground cumin
  1/4 tsp paprika
  1/4 tsp ground coriander
  1/4 tsp curry powder
  1/4 tsp garlic powder
** Not sure about 1 or more of the flavors - customize it and make it your own! Add any of your favorite flavors like savory herbs or a dash of cayenne pepper. 


Preheat oven to 375°F.

Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed, I usually leave them on the counter an hour to make sure they are very dry. 

Arrange on a baking sheet in a single layer and roast for about 35 to 45 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don’t burn. They will be golden brown and crunchy on the inside when done, not moist.
Finally, in a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil. Immediately toss with spices while hot. Eat at room temperature.​

Need ideas for tonights meatless dinner? Waist, veggie, and diagnosis friendly - a delicious option for a meatless meal you won't even miss the meat! 

Stuffed Portobello Mushrooms

4 servings; Per serving - 1 mushroom

175 Calories, 8g Protein, and 3g Fat

4 portobello caps – stems removed and chopped – remove brown grills with a spoon. Wash and pat dry
¼ cup finely chopped onions
¼ cup finely chopped celery
¼ cup finely chopped carrots
¼ cup finely chopped red bell pepper 
¼ cup finely chopped green pepper 
¼ teaspoon Italian seasoning 
2 garlic cloves minced 
Cooking spray
3 cups cubed bread (whole grain Italian) toasted 
½ cup vegetable broth 
½ cup Morningstar farm grillers crumbles 
Salt and pepper


Step 1. Preheat oven to 350 degrees
Step 2. Heat non- stick skillet spray, coat with cooking spray. Saute chopped mushroom stems, onion, celery, carrots, peppers, garlic  until soft (approximately 10 minutes). Add Italian seasoning, salt and pepper   
Step 3. Add bread cubes to vegetable mixture, add broth, and Morningstar farm crumbles – mix together
Step 4. Coat a baking sheet with cooking spray – place mushroom on baking pan (with approximately 1”  sides) and add ½ cup of the mixture onto the mushroom (press down slightly to keep the stuffing in place). Add 2 -3 ounces vegetable broth to bottom of the baking pan. 
Step 5. Bake for 25 minutes or until mushrooms are tender. 

*Serve with a salad or sautéed vegetables for a complete meal. 

​​Breakfast Ideas:

Lets talk about morning meal prep. Here are some delicious ideas for a delicious and nutritious grab and go breakfast! Just prep a few things and have ready to grab on your way out the door for breakfast anytime! Challenge yourself to add in veggies at breakfast too! Lots of ideas to keep you moving toward your goals and eating healthy!

Protein Packed Pancakes Remake: -- adapted from

Makes ~ 12-15 pancakes 

~ 2 pancakes (varies based on milk and protein powder used) 

165kcal, 4g fat, 12g pro, 22 carbohydrates, 3 g fiber, and ~ 70mg sodium


½ cup milk of choice - skim or almond recommended
2 cups old fashioned rolled oats
3 ripe bananas
3 whole eggs
2 large handfuls spinach
1 tbsp ground flaxseed
2 tsp cinnamon
2 scoops of favorite protein powder (plain or vanilla) -- optional


Combine all ingredients in a high-powered blender.
Blend on high for 2-3 minutes, then pulse/blend until the batter has a smooth consistency. If you don't have a high-powered blender, you may have to stop and stir with a spoon a few times during the blending process.
Pour batter into medium, non-stick pan over low-to-medium heat {~1/4 cup of batter per pancake}. If not using a non-stick pan, grease or spray with coconut oil.
Cook for 1-2 minutes on each side or until pancakes start to bubble on batter-up side. Then flip and cook till they are golden brown {they cook pretty fast}.
Serve immediately or let cool and save for later.

* Great for meal prep - make a save! ​Top with some nut butter or fresh fruit for added taste/texture! And remember the kids with love too! 

​More...Try these steps out too: 

1. Prep eggs ahead of time your favorite way! Use 1 to 2 eggs per serving you need.

Try scrambling eggs with some sautéed spinach or mushrooms; hard boiled eggs; or soft baked in a muffin tin by themselves or use the scrambled mix and add over your favorite pairings! 

2. Prepare your pairings: Dice sweet potatoes and toss with 1 tsp olive or coconut oil, dash of cinnamon, and bake at 350 degrees till tender. Or 1 side of your favorite whole wheat toast or english muffin (look for the higher fiber products). Even try a high fiber tortilla shell with a sprinkle of part skim mozzarella and wrap for a burrito on the go! 

3. Slice up some of your favorite fruit to get a serving in to start the day - try 1/2 a sliced apple or pear or 1/2 cup diced melon! ​

4. Finally - combine any way you like into a to-go container and have for a delicious breakfast, prepped and ready for the day. Even try for lunch one day and substitute a smoothie for the morning!

Don't forget to enjoy! 

​Veggie/Fruit SpotlightS

Refresh you Beverage! -- Try out these taste drink recipes to stay hydrated and on track this week!

16 ounces water 
½ lemon
3 slices cucumber 
1 fennel stalk
2 mint leaves 
Green tea bag (our favorite Bigelow classic green tea)
Directions: Heat 16 ounces water with a half lemon, cucumber slices, fennel and mint leaves. “Bruise” the mint to enhance the flavor. Add green tea bag and let seep. Add ice to cool.  

Hunger control 
1 cinnamon bark 

2 slices green apple
8 ounces warm water 
Directions: Soak a cinnamon bark and 2 slices of green apple in 8 ounces warm water. Cool by adding ice. Enjoy!

​Check out this great one skillet meal in 4 easy steps. Great for lunch or dinner too!  This is a quick meal that pairs perfectly with a wild green salad. It highlights the wonderful Cabot lite 50 sharp cheddar. The cheese melts beautifully and is just as gooey and yummy as full fat cheese. Family Nutrition Center of S. FL would like to thank Cabot Creamery for their generous donation of cheese for our diabetes classes.​

Cheesy Sweet Potato and Spinach Frittata - developed and tested by Lucille Beseler MS,RDN,CDE President of Family Nutrition Center of S. FL!

Makes 4 Servings
105 calories;  3g fat; 9g carbohydrates; 9g protein; 2g fiber

2.5 ounces Cabot lite 50 sharp cheddar shredded or small cubes
2 eggs
½ cup defrosted frozen spinach
1 baked sweet potato (cooled)

2 ounce 1% milk

Salt and pepper to taste as you like

Step 1.  Take sweet potato sliced into rounds then sauté in frying pan with cooking spray and brown on each side.
Step 2. In a bowl beat 2 eggs with a whisk - then add 2 ounces milk (1%) salt and pepper. 
Step 3. Pour the egg mixture on top of the potato in the frying pan (spray a little extra cooking spray to prevent sticking).  
Step 4. Sprinkle spinach and cheese on top. Cook on medium heat – you want the frittata to cook from the bottom up without scorching the bottom. As the frittata settles take a rubber spatula and run along the side tilting the pan to allow liquid egg to run down the bottom on the pan. After 10 minutes cover for 3 minutes. Slide frittata onto a plate and enjoy!

This week in the spotlight was a few of your favorite vegetables and some ideas and tips to keep them present in your day! Here is a quick and east, hearty and delicious way to get you daily dose of veggies to boost you immunity and stay warm on those chilly nights! Makes for great leftovers and always a family favorite!

Hearty Homemade Vegetable Soup - adapted from eating 

Makes 8 servings

1 servings = 92 calories; 2 g fat; 4 g fiber; 16 g carbohydrates;  6 g protein; 641 mg sodium (reduced with variations)


  1 tablespoon olive oil
  1 medium onion, chopped
  1 stalk celery, sliced
  1 medium carrot, chopped
  1 teaspoon minced garlic (2 cloves)
  3 (14.5 ounce) cans reduced-sodium/sodium-free chicken broth (or try homemade stock or even dilute with water for lower sodium)
  2 cups peeled butternut squash, cubed
  1 (14.5 ounce) can fire-roasted diced tomatoes or one 14- ½-ounce can diced tomatoes, undrained (low sodium) 
  1 15- to 19-ounce can white kidney beans (cannellini beans), rinsed and drained (look for low sodium version)
  1 small zucchini, halved lengthwise and sliced
  1 cup small broccoli and/or cauliflower florets
  1 tablespoon snipped fresh oregano or 2 teaspoons dried oregano, crushed
  ¼ teaspoon salt or try your favorite salt substitute and/or more herbs like dill 
  ¼ teaspoon freshly ground black pepper

  - In a 4-quart Dutch oven or large sauce pan/stock pot, heat oil over medium heat.

  - Add onion, celery, carrots, and garlic; cook for 5 minutes.

  - Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes.

  - Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more.
  - Variation: Slow Cooker Version: Omit olive oil. In a 3- ½- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3- ½ to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Then add zucchini, broccoli, fresh oregano (if using),  and seasoning. Cover and cook 30 minutes more. Serve as above.

Not sure what exactly is in season this time of year - Check out these great info sheets to help you pick some of the best produce for the season! Plus a delicous quick and easy recipe to get a fruit and protein serving!  And remember you can use frozen too - always in season! 


Check out some more awesome and interesting information about protein - understanding amounts and basic sources of protein from the American Heart Association! Getting enough is essential but don't over do the amounts!  

And don't forget to check out some awesome recipes below - see the Protein Packed Pancake Remake and Ground Chicken and Delightful Pork Tenderloin meal prep... and SO much MORE! Scroll down and see some delicious ideas to get that protein in this week - you won't be disappointed!

Meal Prep Continues - Here is the newest idea to add using your ground chicken!

All things MEAL prep! Start with your base and create what works for you and your family! Perfect to through together a delicious week night dinner and much more!

Spotlight = *Ground Chicken *

Recipe: Chicken Lettuce Wraps! 

Makes 4 servings: 185 calories;  7g fat (look for lean or extra lean chicken at the store); 6g carbohydrates;
25g protein; 185 mg sodium


1 pound ground chicken
1 tbsp olive oil
2 large garlic cloves , minced
1 - inch knob of fresh ginger , grated or finely minced
1 large bell pepper , minced

1/2 to 1 cup shredded carrots

2 green onions , minced
1 tsp low sodium soy sauce
1 teaspoon rice vinegar or distilled white vinegar (for gluten free)
salt (or not) and pepper to taste
fresh lettuce leaves - Romain or butter


In large heated pan, add olive oil, then garlic and ginger, sauté until translucent.
Add ground chicken and cook for about 3 minutes. Add soy sauce, rice wine vinegar and combine with chicken meat.
Add bell peppers, shredded carrots, and green onions and cook for about 5 minutes or until everything is combined well and chicken is cooked through. Add additional salt and pepper to taste if needed. 
You can serve the filling while it's warm, or allow it to cool. Serve with lettuce leaves and top with drizzle of hot sauce (if desired) and enjoy!

*Prep the filling and pack separate from lettuce to take for a simple and healthy (low carb) lunch option! 

     -- Or pair with brown rice and ground chicken lettuce wraps to added in some more fiber and filling whole grains!

Recipe: Classic Chicken Meatloaf! -- adapted from

Makes 4 servings: 260 calories;  9g fat (look for lean or extra lean at the store) g; 22g carbohydrates;

23g protein; 400 mg sodium


1 pound ground chicken (lean/extra lean)
3 tablespoons egg white
1/3 cup ketchup
1 tablespoon worcestershire sauce
1 red potato (finely shredded)
1/4 cup bread crumbs
basil, oregano, pepper, and garlic powder - all to taste


Combine all ingredients in a bowl.
Shape the mixture to form a loaf that will fit in your slow cooker.
Cover top of loaf with additional ketchup (if desired).
Cook on low for 6-8 hours.

*Remember - It may look time consuming but...Prep this meatloaf on a Sunday to have ready for the week or leave in the slow cooker (with timer) while at work/school/or out and have a delicious dinner ready when you get home. Plus more meal ideas:

   Option 1: Pair with 1/2 baked or sweet potato, spinach salad with dried cranberries, and green beans for a colorful and delicious dinner!

   Option 2: Open-faced meatloaf sandwich =  1 slice whole wheat toast, top with one slice meatloaf, 1 to 2 tbsp shredded cheese, and you favorite veggie toppings. Pair with some sliced celery and carrots for a unique spin on you traditional lunch hour meal routine! 

Recipe: Ground Chicken Veggie Boats!
Makes 6 servings: 250 calories;  7g fat (look for lean or extra lean at the store) g; 19g carbohydrates; 28g protein; 150 mg sodium

1 pound lean or extra lean ground chicken
3 to 4 medium size zucchini or yellow squash (or try both)
​1 small onion, chopped
1 cup bell peppers, chopped
1/2 cup corn
1/2 cup mushrooms (or other favorite veggie), chopped
1/2 cup black beans

  --- Season to taste with chili powder, cumin, and garlic powder. 
Top with 1 tsp shredded cheese and salsa 

Trim the ends off zucchini/squash. Cut in half lengthwise; scoop out pulp, leaving 1/2-in. shells. Finely chop pulp for adding to sauté. 
In large skillet or sauté pan, sauté chopped vegetables, ground chicken, and add seasoning; cook until browned/meat is completely cook through. 
Then, remove from heat and scoop mixture into boats in baking dish, then sprinkle with shredded cheese. 
​Finally, bake for 25 to 30 mistunes at 350 degrees - until tender. Top with your favorite salsa and enjoy!

--- Have leftover meat mix? 

​  Option 1: Use romaine or butter lettuce leaves as shell, add the meat mixture and your favorite toppings! Enjoy a delicious taco for lunch!
  Option 2: Add meat mix on top of your favorite spiraled vegetables (sweet potato or carrots) - top with salsa and a side salad and enjoy! 

Recipe:Ground Chicken Meatballs- adapted from

4 servings (~4 to 6 meatballs) - 285 calories;  15g fat (look for lean or extra lean at the store) g; 3.5g carbohydrates; 34g protein; 500 mg sodium (reduce with suggestions below)


1 pound ground chicken
1 egg
1/2 to 1 tablespoon olive oil
1/2 cup panko breadcrumbs
1/2 cup grated or finely shredded parmesan cheese
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt (remember to try salt free seasoning, favorite fresh herbs or spice, or skip the salt completely) 
1/4 teaspoon black pepper


Add all the meatball ingredients into a large bowl.

Use clean hands to mix everything together until just mixed. 

  -- Chill in the fridge for later on, freeze or future quick use, or cook now for dinner tonight! 
Preheat the oven to 400F. 

Line two large sheet pans with parchment paper or a silicone baking sheet. 

Use clean hands and/or a small cookie scoop to form around 24 meatballs, spacing them evenly apart on the second prepared sheet pan.

Cook for 25-35 minutes (internal temp of 165 degrees F). 

​Use recipe above, prep ahead, and pair with these perfect combinations for healthy eating all week long!

Option 1 - Spiraled zucchini or veggies, lightly sautéed in broth or olive oil, then tossed with your favorite pasta sauce (look for sauce without sugar or cane sugar as top ingredient) and fresh cooked meatballs! 

Option 2 - Pair with 1/2 cup brown rice and steamed broccoli or vegetable of choice and cooked meatballs. Even try adding some fresh lemon juice or 1 to 2 tsp low sodium ginger sauce. 

​Option 3 - Add baked meatballs to your favorite salad greens and other fresh vegetables with low fat light dressing of choice (be careful to avoid added sugars in sauces/dressings)!
Option 4 - Make a soup -- Start with sautéed onions and garlic, add stock (low sodium chicken or vegetable broth), then add in some whole wheat  tortellini or your favorite whole wheat small noodle (about 2/3 to 1 cup). Finish with cooked meatballs and spinach or kale for a delicious soup - great any night of the week!

Option 5 - Add on top of a faux pizza - use 1 whole wheat pita round (to reduce carbs and thinner crust soil into 2 pizza rounds), top with pasta sauce (1/4 to 1/2 cup), then mozzarella (part skim) 1/4 cup, add your favorite veggies (spinach, peppers, mushrooms - sautéed or raw) and slice cooked meatballs flat and add to top. Bake at 425 for 7 to 10 minutes!

This weeks recipe is from Lucille's very own book "Nurturing with Nutrition". Everyone, even the kids, will love this great, simple, delicious recipe! An awesome spin on a classic takeout recipe, that you can enjoy without all the guilt. 

​1 serving (6 total) =

116 calories;  1.5g fat; 16g carbohydrates; 

9g protein; 736 mg sodium
(reduce the sodium using 1/2 soy sauce and choice the low sodium soy sauce or try doing small amount (1/2 to 1 tbsp low sodium soy and 1 tbsp balsamic vinegar or favorite vinegar)

Are you LOVING all this fruit talk! Fresh, easy, and delicious for summer - it's a great time to load up on fresh fruit for the whole family! Have outdoor bbq's, parties, or even just a night with the family! Try this delicious dessert - diabetic, weight friendly, and full of wonderful heart healthy ingredients, vitamins, and nutrients! 

Very Berry Trifle - adapted from

Makes 8 servings

Serving size = 1 cup

166 calories, 34 g carbohydrates, 3 g protein, 2 g fat, 354 mg sodium, 3 g fiber

1 box (2.1 ounces) sugar-free, fat-free vanilla instant pudding mix
2 cups skim milk
1 pound fresh strawberries
Half of a prepared 1-pound angel food cake
1 cup lite, nondairy whipped topping


Combine pudding mix and milk in small bowl with an electric mixer until pudding is thickened. Remove stems and leaves of strawberries and slice. Spread half the slices over the bottom of a trifle dish or 3-quart clear glass bowl. Tear the angel food cake into small pieces (approximately 1-inch cubes) and layer half the pieces over the strawberry slices. Pour or spoon the prepared pudding over the cake pieces. Layer the remaining cake pieces, then the remaining strawberry slices, on top of the pudding. Spoon the whipped topping over the strawberries to complete the trifle. Serve at once, or refrigerate until serving.

Check us out on Instagram! 

Quick and easy family recipe for everyone to enjoy! Pair with your favorite steamed vegetables or salad - excellent flavors for the season!

Marinated Cranberry Grilled Pork Chops 
Makes ~ 6 servings
1 servings/1 pork chop = 265 calories;  13g fat; 12 g carbohydrates;
26g protein; 800 mg sodium

(reduce the sodium using 1/2 soy sauce and 1/2 fresh herbs like thyme) 


2 tablespoons reduced/low sodium soy sauce (tamari sauce)

2 tablespoons Dijon Mustard

1/2 cup crushed cranberry sauce 

1/8 teaspoon ground cloves

6 boneless center-cut lean pork chops


  - Make cranberry marinade by first mixing together the first 5 ingredients, stir until combined. 

  - Then, place pork chops in a shallow plastic container and pour marinade over pork chops, then seal with tight fitting lid. 

​  - Refrigerate for 8 hours. 

​  - Grill pork chops on indoor or outdoor grill, flipping on each side for 10 minutes, and brushing frequently with the marinade. 

SUMMERTIME = REAL Foods! Fresh. Simple. Easy. Delicious. The perfect way to keep you on track and feeling good this summer! Summer is the perfect time to pick fresh fruits and veggies - in season and affordable! Here are some tips to stick to and a recipe to love!

  • Choose in season
  • Watch out for added items ingredients list to avoid unwanted extras
  • Add fresh (like herbs) to frozen, cooked, canned for added flavor, nutrients, and more
  • Be creative or keep it simple with single fruits or vegetables alone
  • Save money and keep it simple - make it homemade! 

Lemon - Veggie Pasta Salad! - adapted from my

​4 servings (1 1/4 cups per serving)

Calories 275 Fat 9g Protein 18g Carbohydrate 28g Fiber 2g Sodium 80mg 


3/4 cup uncooked orzo (look for whole wheat if available in your store)
1/4 teaspoon grated lemon rind 
3 tablespoons fresh lemon juice 
1 tablespoon extra-virgin olive oil 
1/2 teaspoon minced garlic 
1/4 teaspoon honey 
1/8 teaspoon freshly ground black pepper 
1 cup shredded skinless, boneless rotisserie chicken breast or leftover chicken
1/2 cup diced English cucumber 
1/2 cup chopped red bell pepper 

1/2 cup halfed cherry tomatoes 
1/3 cup thinly sliced green onions 
1 tablespoon chopped fresh dill 
1/2 cup (2 ounces) crumbled goat cheese, feta, or our favorite Cabot Lite 50

    - Cook orzo in water (per directions), then drain and rinse with cold water; drain again and place in a large bowl.
    - While orzo cooks, combine lemon rind and next 6 ingredients (through black pepper), stirring well with a whisk. 
    - Once drained, drizzle juice mixture over orzo; toss to coat.
    - Add chicken and next ingredients (through dill); toss gently to combine. Sprinkle with cheese.

This week - you must try out this delicious, perfect for summer, and even budget friendly recipe with a little Mexican-inspired grill infused flavors! So break out that grill this summer and get cooking! Remember - you can eat healthy without breaking the bank! Just stick the the key ideas - plan your week, prep your meals/snacks to avoid unplanned food spendings, buy in season and/or bulk (save by freezing or drying), and use what you have! Remember leftovers are always a good idea! Even have a "Clean Sweep" night - get creative and clean out the fridge/cupboard to try a new dinner idea! 

Chicken and Spice Grill Packet - adapted from

6 servings (~1 1/2 cups each)

Calories 240, fat 3g, Fiber 7g, Carbohydrates 34g, Protein 20g, Sodium 500mg 

1 pound boneless, skinless chicken breast (about 2 large), cut into 1-inch cubes
5 cups peeled and cubed sweet potatoes (about 2 medium)
5 cups diced red bell peppers (about 2 small) - or green pepper (easier on the budget)
1 large red onion, sliced
1 clove garlic, minced
1 teaspoon salt (don't forget, skip it to lower sodium or use your favorite sodium free substitute)
1 teaspoon chili powder
½ teaspoon ground cumin
½ teaspoon dried oregano
1 small lime, cut into 6 wedges (optional - use what you have)

 - Preheat grill to medium-high. Cut six 12-inch lengths of heavy-duty foil. Coat each piece with cooking spray.
 - Combine chicken, sweet potatoes, peppers, onion, garlic, salt, chili powder, cumin and oregano in large bowl; stir to coat thoroughly. Evenly divide the chicken mixture among the foil sheets (place on the side coated with cooking spray). Gather together the long ends of each foil piece, then fold up its open ends to form a packet.

 - Cook until the vegetables are tender and lightly charred, turning halfway through, about 20 minutes total. Serve right away (be careful of steam when opening the packets), with lime wedges.

Everything FIBER: 

Don't forget - aim for up to 35 grams fiber per day. Great for fullness and substance, GI health, cardiac, diabetes, weight management, and so many more benefits for everyone! 

Recipe Makeover

Here is a bit of a spin on a classic recipe - using real foods and simple ingredients to makeover a traditional favorite. Here is an idea to lighten up and scale down a classically high calorie meal. Remember you traditional recipe is primarily floured, breaded, and fried in oil even before it is baked with extra high fat cheeses and seasonings. So light it up and enjoy your favorites without the extra unwanted calories and fat! Carbohydrate, veggie, low sodium, and even kid friendly - this recipe is delicious!

Pair with your favorite whole wheat or chickpea pasta (1 serving - see box details) or even try with spiralized vegetables like zucchini or sweet potatoes. Even skip the extra carbohydrate and pair with a large tossed salad for extra fiber and vitamins!

Recipe: Eggplant Parm Makeover -- adapted from eating

Makes 6 servings
205 calories;  6g fat; 29g carbohydrates; 11g protein; 7g fiber; 576mg sodium 

*nutrition for recipe only 

  2 eggplants, (about 2 pounds total)
  3 egg whites
  3 tablespoons water
  1 cup fine dry breadcrumbs
  ½ cup freshly grated Parmesan cheese, (1 ounce), divided
  ½ teaspoon salt (cut it or skip it and use some oregano and/or Italian spice mix for a even lower sodium version) 
  ½ teaspoon freshly ground pepper
  ¼ cup slivered fresh basil leaves
  2½ cups tomato sauce (homemade or look for low sodium if store bought)
  ¾ cup shredded part-skim mozzarella cheese, (3 ounces)


  - Preheat oven to 400°F. Coat two baking sheets and an 8-by-11½-inch baking dish with nonstick cooking spray.
  - Cut eggplants crosswise into ¼-inch-thick slices.

  - Whisk egg whites and water in a shallow dish until frothy. Then, combine breadcrumbs, ¼ cup of the Parmesan, salt and pepper in another shallow dish.

  - Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.)

  - Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
  - Stir basil into tomato sauce. Then spread sauce mixture about ½ cup, in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half amount of the mozzarella cheese.

  - Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes.

 Fun FOOD Facts: Broccoli
   - Dark Green Leafy Vegetable and Cruciferous Vegetable = high nutrient density
   - Full of fiber - great for keeping you full and can help lower cholesterol
   - Contain antioxidant - some known to be protective against may cancers and other health benefits 
   - Broccoli is actually HIGHER in protein that many other vegetables - also will help keep you fuller longer     plus other benefits of broccoli. 
   - Can be eaten RAW or COOKED - delicious either way. 

 WeekDAY Meal Prep Ideas:

Need a new recipe for breakfast or weekend brunch - check out this veggie packed frittata for all to share! Packed with protein and veggies, this recipe paired with your favorite fruits, whole grain toast, or green salad, will give you the energy you need to tackle those weekend errands and chores! Don't let the weekends or holidays get you out of your routine - remember to have a healthy and nutritious start to everyday!

Festive Frittata  - adapted from food

6 Servings
Serving size =  1 slice 
180 calories; 13 g fat; 3.5 g saturated fat; 4 g carbohydrates;
12 g protein; 4 g fiber; 460 mg sodium


  2 tablespoons extra-virgin olive oil
  1 small green bell pepper, diced
  1 small red bell pepper, diced
  1/2 small red onion, thinly sliced
  2 cups packed baby spinach
  1/4 cup sun-dried tomatoes (not packed in oil), chopped

  1/4 of your favorite bonus veggie, chopped (broccoli, tomato, mushroom, zucchini)
  1 clove garlic, sliced
  10 large eggs, beaten
  Freshly ground black pepper and Salt to taste (to cut back on sodium try using herbs like - rosemary or         parsley to add flavor without added salt)
  Hot sauce, for serving


  - Preheat the oven to 375 degrees F.
  - Heat the oil in a medium oven-safe nonstick skillet over medium-high heat. Add the bell peppers, bonus veggie, and onion and cook, stirring occasionally, until softened, 6 to 7 minutes. Add the spinach, sun-dried tomatoes, and garlic and cook, stirring frequently, until the spinach is just wilted and still vibrant green, about 1 minute.  
  - Reduce the heat to low and add the eggs, 1 teaspoon salt (or favorite herbs or salt substitute) and a few grinds of black pepper. Stir gently to distribute the vegetables. Bake until the eggs are set, 13 to 15 minutes.
  - Let stand for 5 minutes, then slice into 6 pieces. Serve with hot sauce.

  - Refrigerate in an airtight container for up to 1 week. 

This week recipe - quick and delicious recipe for anytime with BROCCOLI!

Broccoli Pasta Saute --
Makes ~ 4 servings
1 servings = 363 calories; 10 g fat; 7 g fiber; 43 g carbohydrates;  

11 g protein; 64 mg sodium 

2 1/2 tablespoons extra-virgin olive oil
2 cloves garlic, smashed
1/4 teaspoon red pepper flakes
1/4 head broccoli, sliced into very thin florets, stalk peeled and cut into matchsticks

Sprinkle of Kosher salt and freshly ground black pepper to taste 
2 tablespoons red wine vinegar
Few tablespoons water or pasta cooking water, if needed
2 cups whole wheat penne pasta, cooked al dente
Parmesan cheese, for garnish


  - In a large saute pan, heat the olive oil, garlic, and pepper flakes over medium heat until fragrant. Once the garlic has turned golden in color, remove it from the pan. You are left with garlic-infused oil in the pan. Add the broccoli to the pan.

                  Cook's Note: Be sure the broccoli is completely dry before tossing it into the pan.
  - Toss the broccoli to coat with the oil. Season with salt and pepper and saute over medium heat until the broccoli barely loses some of its    crunch, about 5 minutes. Turn the heat up to high and deglaze the pan with the red wine vinegar. Add a few tablespoons of water, if needed.
                   Cook's Note: Use pasta water if the pasta was made fresh.
  - Add in the pasta and toss to coat with the oil. Top with Parmesan cheese for serving.

Family Nutrition Center of  South Florida

Book an appointment with Family Nutrition Center of South Florida
Powered by Appointment-Plus

Powered by

Whole wheat pasta with cauliflower sauce -- from Lucille's kitchen
**Don’t be thrown off by the amount of carbohydrate in this recipe as it has a whopping 12 grams fiber!**
Makes ~ 2 servings
= 375 calories, 53g carbohydrates, 12g fiber, 7g fat, and 8g protein

1 head of cauliflower 
1 tablespoons olive oil 
1 garlic clove
¾ cup chicken or vegetable broth 
1/3 cup chopped Italian parsley 
Salt and pepper 
Whole wheat pasta (4 ounces dry) 

 - Chop cauliflower in small pieces (can use “rice cauliflower” which is just cauliflower cut up into small pieces that resemble rice)
 - Heat oil in skillet add chopped garlic – sauté till brown. Add cauliflower on low heat sauté cauliflower till brown. Add chicken broth, parsley, salt and pepper.  Cover simmer till cauliflower is soft. 
 - Boil whole wheat pasta (4 ounces dry) according to package directions. Drain pasta (retain ½ cup cooking water) add to cauliflower mixture in pan and sauté another 5 minutes adding small amount of cooking water to make sure pasta is coated with cauliflower sauce.  --- Then enjoy!!


Check out this weeks recipe - get creative! Remember you can always make it your own with your favorite spices or herbs, switching out for your favorite protein (for instance substitute turkey breast for pork in this recipe), or pairing it your favorite way! Make it yours - even pair it with you favorite side! And don't forget to use or portion size information below for more guidelines on what a portion size is! 

 Recipe: Delightful Pork Tenderloin  - adapted from diabetic living magazine 
 Makes 4 servings (~ 3 slices pork) 

 210 calories;  5g fat; 2g carbohydrates; 37g protein; 230 mg sodium

  1 1/2 tsp. parsley

  1 1/2 tsp. basil

  1 1/2 tsp. garlic powder (or 1 to 2 fresh minced cloves)

  1 1/2 tsp. onion powder

  1/4 tsp. salt

  1/4 tsp pepper 

  1 1/4 lb. pork tenderloin, trimmed (or use a turkey breast) 

 Preheat oven to 450 degrees F and line a large rimmed baking sheet with foil. 

 Combine herbs and spices - parsley, basil, garlic powder, onion powder, salt, and pepper in a small bowl.   Coat pork with seasoning mixture. 

 Next, heat 1/2 to 1 tbsp. olive or coconut oil in a large skillet over medium-high heat. Add the pork and cook until brown on all sides, approximately 4 to 6 minutes and add to the baking sheet. 

 Finally, roast pork until instant-read thermometer inserted in the thickest part of the meat, reads 145 degrees F, aloud 14 to 18 minutes. Then transfer to clean cutting board and tent the foil over for about 10 minutes to rest. 

 Now slice and enjoy!

 Option 1: Fajita Night! Try out left overs for grilled fajitas - toss sliced pork in frying/sauté pan with your  favorite stir-fry vegetables (even look for the premixed frozen or fresh veggie slices) and load into lettuce  cups or whole grain tortillas, topped with low-fat mozzarella or cheddar cheese! 

Option 2: Slice pork and pair with pasta and pesto. Prepare wheat pasta, toss in your favorite pesto sauce and some halved cherry tomatoes, then the sliced pork! A delicious new meal idea! 

Lentils - great way to add fiber and healthy protein! Quick and easy for a weeknight dinner or left overs! Check out this delicious recipe and many more from!

Sheet Pan Lentils - adapted from

4 Servings (1 1/2 cups)

Calories 390, Fat 18g, Carbohydrate 26g, Protein 20g,  Sodium 480 mg


4 Tbsp canola oil, divided
1 1/2 lbs fresh broccoli
1 1/3 cups cooked green lentils (you can find pre-cooked in refrigerated section)
1 1/2 tsp coriander
1 1/2 tsp cumin
1 tsp chili powder

1/2 tsp salt free seasoning
1/2 tsp pepper, divided
1/2 lb large raw shrimp, peeled and deveined
1 lemon, zest and juice
2 garlic cloves, minced


 - Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
 - Cut broccoli into bite-size florets. Peel stems and chop into bite-size pieces. Place broccoli, lentils, 4 Tbsp oil, coriander, cumin, chili powder, and ¼ tsp pepper and 1/2 tsp salt free seasoning, into a large bowl. Toss well.

 - Pour mixture out in a single layer on the baking sheet and roast for 12 minutes.

 - While the broccoli and lentils roast, place shrimp in a medium bowl along with remaining 2 Tbsp oil, lemon zest and juice, garlic, ½ tsp salt, and ¼ tsp pepper. Toss well.

 - Add shrimp to the sheet pan and toss with the broccoli and lentils. Continue roasting, stirring halfway through, until the shrimp are just opaque, the broccoli is tender and golden around the edges, and the lentils are crispy, about 10 minutes.
 - Remove from oven and squeeze fresh lemon juice over everything before serving. Season to taste with more salt and pepper, if needed.

Nutrition Tips and Recipe of the Week

​Eat REAL Food!

Need an idea to add more vegetables into your diet... Try the modified carbohydrate diet! Great for weight loss and reducing risk for diabetes and blood pressure by increasing vegetables and managing carbohydrate intake daily, in combination with other healthy lifestyle changes in place. Here is a quick and easy recipe for homemade Beets... add to salads, hot or cold foods, or sauté with you favorite vegetable dish. 

Beets - see photos above
 1. Simply cut stems off
 2. Wash bulbs 
 3. Rub with small amount of olive oil
 4. Wrap in foil
 5. Cook at 350 for 45 minutes 
 6. Cool unwrapped rinse under cold water skin will slip off and slice
 7. Slice and serve either hot or cold in a salad 

Enjoy! Such a great way to add in vegetables as a side instead of other carbohydrate foods!

Welcome to our TiPs via TexT site and Recipe of the Week! 

All our recipes are made to be easy, and family friendly. They are tested and based on healthy guidelines for individuals of all ages and even for individuals with diabetes, high blood pressure, high cholesterol, and those looking for weight control ideas!

Here you will find recipes, tips, and nutrition details and support to keep you motivated toward your goals! SO tell all your friends and join in! 

Text fnctips to 31996 to join us...         Or click the green Sign Me Up!​ button to the left!

Here is some amazing benefits of adding cranberry into you day! Remember be wary of juices, look out for any added sugar.

Fun FOOD Facts: Cranberry
- Bright color = Full of Antioxidants and Anti-inflammatory properties! 

   - Full of Vitamins C to help BOOST your immune system! 

​   - Known to help prevent UTI's and improve urinary health. 

​   - Very versatile - can be eaten fresh, frozen, canned, cooked, or juice. 

​   - Full of Fiber and great for smoothies, oatmeal, granola, marinades or sauces, drinks, or even salsa!

Try this delicious meal with flavors for all over - delicious for the whole family and quick and easy to save for leftovers up to 3 days in the fridge or longer if your freeze it! Even try prepping it in your crock-pot for easy clean-up and prep. 

Change it up ideas --

  * Try is MEATLESS = skip the ground turkey - use meat free crumbles or some quinoa for protein and texture. 

  * Spice it up with some hot source or skip the heat and try curry flavors instead (just leave out the tomato paste)

Recipe: Health Packed Chickpea and Spinach Stew   -  adapted from diabetic living magazine 
Makes 4 servings (~ 2 cups each) 
Approximately = ~ 375 calories;  13g fat; 40g carbohydrates; 30g protein; 11g fiber; 490 mg sodium
  2 cans 15oz. low-sodium chickpeas, rinsed and drained

  1 tbsp. Olive oil

  12 oz. 93% or 97% lean ground turkey

  1/2 tsp. dried oregano

  1/2 tsp. fennel seeds, crushed

  1/2 tsp. crushed red pepper

  1 medium onion, chopped (about 1 cup total)

  2 medium carrots (about 2/3 cup total)

  4 cloves garlic, minced, or ½ tsp. garlic powder
  3 tbsp. tomato paste
  1 (32 oz.) carton low-sodium chicken broth (4 cups) - to reduce sodium cut with 1/2 water and 1/2 stock or make homemade stock without salt
  ¼ tsp. ground pepper
  3 cups spinach (8 oz.) - no salt added 
  ¼ cup grated Parmesan cheese (optional for taste)


 - Mash 1 can chickpeas (half the amount) with a potato masher or fork for texture. Set aside.
 - Heat oil in a large pot over medium-high heat. Add turkey, oregano, fennel seeds, and crushed red pepper; cook, crumbling with a wooden spoon, until the turkey is no longer pink, 2 to 3 minutes. Add onion, carrots, and garlic (or garlic powder); cook, stirring often, until softened and fragrant, 3 to 4 minutes. Add tomato paste; cook, stirring, for 30 seconds.
 - Add broth, the mashed and whole chickpeas, pepper, and salt to the pot. Cover and bring to a simmer. Reduce heat to medium and cook, covered, at a brisk simmer until the vegetables are tender and the flavors have blended, about 10 minutes.
 - Add spinach and increase heat to medium-high, Cook, stirring, until the spinach is heated through, 1 to 2 minutes. Ladle the soup into bowls. Garnish each serving with 1 Tbsp. Parmesan, if desired.

Check out this recipe for a quick, fun, and homemade no-bake snack for everyone to enjoy! Lots of exciting options to customize it with your favorite flavors! Plus - you can make ahead and have to enjoy through the week/month!

Just remember your portions - snacks should be only about 10% (between 100 - 200 calories total from snacks/day) of your intake for the day. So a quick bite here and there is okay, but avoid making the majority of your day just snacks. Snacks do not provide you with the nutrition you need and snacks are not meant to be meals. Focus on your meals and use snacks to keep you satisfied until the next meal. 

Energy + Pro Bites - Banana Bread--- adapted from

Serving Size = 1 bite

Makes ~ 20 - 25 servings

40 calories;  1g fat; 7g carbohydrates; 0.5g protein (unless you use the optional protein powder); 1g fiber; 0mg sodium

1 1/4 cups dried unsweetened banana chips 
1/4 cup dates
1 ripe banana
1 tbsp coconut flour
1 tsp vanilla extract
1/2 cup walnuts

  * Optional ingredients (not included in nutrient breakdown)

        1 scoop protein powder (rec: chocolate, cinnamon, or vanilla) 1 scoops/serving

        1 tbsp dark chocolate chips 

        1 tbsp dried cranberries/raisins


 1 - Check the banana chips, if they are chewy, soak them in water for a few minutes to soften them up. 
 2 - Place the banana chips and dates in a food processor and blend for 2-3 minutes until they have broken down into small bits.
 3 - Add in the remaining ingredients and continue to blend until a batter is formed and there are no large chunks remaining. 
 4 - Scoop out tablespoon sized amounts of the mixture and roll into a ball. This mixture will be sticky, so you may need to wet your hands in between rolling. If too sticky, grind up a quarter of a cup of walnuts and roll the balls in the walnut crumbs until they are completely coated. 
 5 - Store the balls in a container in the freezer for up to a month. They are best enjoyed straight from the freezer.

Looking for a simple, easy, and absolutely delicious recipe... check out our Simple Salmon recipe! Fits perfectly into one of our Real FOOD Reset menus or for weekly meal prep! Healthy fats and a great source of protein - fish makes a great addition to your weekly healthy eating routine = NUTRIENT DENSE! Remember although the fat grams seem higher than normal - its important to be flexible with your day. If you know this will be dinner, choose a lunch with less fat and balance out your day! All foods have a time and place in your diet - just remember nutrient dense foods!

Simple Baked Salmon - adapted from

Makes ~2  servings
1 servings/1 filet = 325 calories;  26.5g fat; 0g carbohydrates; 34.5g protein; 200 mg sodium
Pair with your favorite steamed veggies or salad with low fat dressing!

Two 6-ounce Salmon Fillets
  -- Variation 1 - brush with mix of 1 tsp soy sauce, 1 tsp maple syrup, and 1 tsp ground ginger

  -- Variation 2 - pat with 1 tsp extra virgin olive oil, 1 tsp chopped rosemary and black pepper (to taste)
Garnish with your favorite: 
  Chopped Italian Parsley , for garnish
  Lemon wedges (skip if you don't like lemon flavor)

Preheat oven to 450°F.
Rinse and pat dry salmon.

Add seasoning of your choice (as above). 
Place salmon on a non-stick baking pan or non-stick, oven-safe skillet or baking dish (if salmon has skin on, place skin side down). Bake for 12-15 minutes or until cooked through.
Garnish with chopped parsley and lemon wedges as you like

Looking to light-up and make some healthy recipe switches for a classic summer dessert! Check out this diabetic and weight friendly dessert that will leave your sweet tooth satisfied but won't derail your day! Great for parties, barbecues, and picnics! 

Lightened-Up Key Lime Jars-- adapted from eating

Serving = 1 jar or 1/3 cup

= 118 cal, 6g fat, 0g fiber, 16g carbohydrates, 1g protein, 67g sodium, 8g sugar

⅔ cup crushed graham crackers (4 full crackers)
1 tablespoon butter, melted (unsalted) 
2 ounces reduced-fat cream cheese, softened
2 tablespoons Key lime juice
¼ teaspoon vanilla extract
¼ cup powdered sugar
2 cups frozen light whipped topping, thawed
16 thin slices Key lime

 - Combine crushed graham crackers and melted butter in a small bowl. Divide the mixture among eight 4-oz. jars, pressing lightly with the back of a spoon.
 - Beat cream cheese in a large bowl with an electric mixer on medium speed for 30 seconds. Beat in lime juice and vanilla. Beat in sugar until smooth. Fold in about ½ cup whipped topping to lighten the mixture, then fold in the remaining topping.
 - Transfer the filling to a heavy sealable plastic bag. Snip a 1-inch hole in a bottom corner of the bag and pipe the filling into the jars or small bowls (whichever you have available). Top each with several lime slices.
 - If using jars - put on the lids. Tote the jars with an ice pack or refrigerate for up to 24 hours.

Hope you have been enjoying learning all about food safety this week and still much more to come! This weeks recipe is delicious and hearty to help you feel satisfied but still on track - with a lightened up bonus of our favorite Cabot Lite 50 shredded cheddar!


Hearty Chicken and Kale Soup - adapted from

Serving Size = 1/2 cup

= 226 calories, 18g carbohydrates, 6g fiber, 9g fat, 211 mg sodium, and 19g protein



2 teaspoons + 1 tablespoon extra-virgin olive oil, divided
½ cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1½ teaspoons dried marjoram
6 ounces Kale, coarsely chopped
1 15-ounce can cannellini beans or great northern beans, rinsed (low sodium)
¼ cup shredded Cabot Lite 50 sharp cheddar cheese + 1 tbsp reserve for top
⅓ cup lightly packed fresh basil leaves
Freshly ground pepper to taste
¾ cup plain or herbed multigrain croutons for garnish (optional)


 - Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes.

 - Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.

 - With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add kale and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.

 - Combine the remaining 1 tablespoon oil, Cabot lite 50 and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.

 - Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons and Cabot lite 50 shredded cheddar cheese, if desired.