Turkey Taco Wraps


1 pound ground turkey

1 head butter lettuce

2 cups shredded purple cabbage

½ cup shredded carrots

¼ cup minced onion

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. cumin

1 tsp. paprika

½ tsp. oregano

1 tsp. chili powder

½ tsp. salt

¼ tsp. pepper

1 tbsp. olive oil

1 cup water

¼ cup cilantro

1 lime cut in wedges



Preheat sauce pan on medium heat.  Add olive oil and ground turkey.  Continue to cook unit brown.  Add water and spices to the pan, stir and continue to cook for approximately 3-5 minutes.  Rinse butter lettuce and separate into whole leaves and pat dry.  Add approximately 2-3 tbsp. of the ground turkey to the center of the lettuce leaf.  Garnish with purple cabbage, carrots and cilantro.  Serve with lime. 

Fresh Berry Tarts


1 box of frozen phyllo dough sheet

2/3 cup fresh blueberries

2/3 cups fresh blackberries

1 cup fresh strawberries cut in quarters

2 tbsp. olive oil

3 tbsp. agave


Preheat oven to 350°.   Defrost the phyllo dough as directed on package.  Cut Phyllo dough into 4 inch by 4 inch squares.  Combine olive oil and 2 tbsp. agave into a small bowl.  Spray cupcake tin with cooking spray.  Work with one 4 inch sheet individually.  Brush oil and agave mixture onto one sheet at a time.  Place the sheets on top of each other, while slightly rotating the sheet about 40° to make a flower shape.  Continue stacking the sheets until you have stacked 5 sheets.  Place the last sheet of the stack on top of the 5th sheet without brushing the oil and agave mixture on it.  Place the dough stack in the cupcake tin, gently pressing down the sides and the bottom to mold into the cup shape.  Bake for 5 minutes or until golden brown.  While cooling, wash and cut the berries and place in a large bowl.  Add the remaining 1 tbsp. of agave to the bowl of fruit and stir.  Place the fruit into the phyllo cups and serve immediately. 

Asparagus Frittata


6 egg whites

2 whole eggs

3 tsp olive oil

2 cups chopped asparagus

1 cup sliced tomato

1 tbsp. chopped garlic

¼ cup diced shallots

 2 cup fat free cottage cheese

2 tbsp. fresh thyme, chopped

½ tsp salt

¼ tsp black pepper



Preheat oven to 375.  Lightly coat an 8x8 baking pan with olive oil cooking spray.  In large bowl, combine the egg whites and whole eggs, set aside.  Heat 3 tsp. of the oil in a large non-stick skillet over med-high heat.  Add the shallots, garlic and asparagus and cook for 5 minutes or until the veggies are soft.  Transfer to a baking sheet to cool.  Whisk the reserved eggs.  Add the cottage cheese and whisk again until smooth.  Stir in the thyme, salt, pepper and cooled veggies.  Pour into prepared pan.  Cover the top of the egg mixture with the sliced tomatoes. Bake 35-40 minutes or until just set.  Serve immediately. 

Chicken and Vegetable Quesadilla


1 cup red bell pepper, sliced

1 cup yellow bell pepper sliced

2 cups fresh baby spinach

2 boneless chicken breasts

1 cup finely grated reduced fat jack cheese.

4 whole wheat tortillas

1 tbsp. olive oil

Salt and pepper to taste

Sliced avocado as a garnish

Salsa as a garnish


Preheat the oven to 400 degrees.  Place chicken on a baking sheet and season with salt and pepper.  Place in oven and bake for 30-40 minutes. In a large saucepan, heat oil over medium heat.  Add the sliced red and yellow bell pepper to the saucepan.  Stir occasionally, until peppers are tender for about 10 minutes.  Remove pepper from the pan.  Once chicken is done cooking, cut into small cubes.   In a large saucepan, heat pan over medium heat.  Place a tortilla in the preheated pan.  Add 2 tablespoons of grated cheese onto ½ of the tortilla.  Add about a ¼ cup of peppers on top of the cheese.  Add about a ¼ cup of the diced chicken. Add a ¼ cup of the uncooked spinach then top with another 2 tablespoons of grated cheese.  Fold the tortilla in half.  You may need to hold the tortilla down with a spatula.  After about 30-40 seconds, flip the Quesadilla.  Cook the other side for about 40-60 seconds or until the cheese has completely melted.  Garnish with fresh avocado and salsa. 


Chicken and Vegetable Barley Soup


1 tbsp. extra virgin olive oil

4 medium carrots, chopped

4 celery stalks, chopped

1 medium onion, chopped

2/3 cup quick-cooking barley

6 cups of low sodium chicken broth

2 cups cubed chicken breast

2 cup fresh chopped kale

salt and pepper to taste


In a large saucepan, heat oil over medium heat.  Add chicken to the oil; cook until browned.  Add carrots, onion, celery; cook and stir for 4-5 minutes.  Stir in barley and chicken broth; bring to a boil.  Reduce heat; simmer, covered 15 minutes or until vegetables and barley are tender.  Stir in Kale and add salt and pepper to taste.  Continue simmer for another 5-10 minutes.


Healthy Butternut Squash


6 cups of vegetable broth

4 cups of butternut squash cubed

2 cups of potatoes, peeled and cubed

¼ tsp. granulated garlic

¼ tsp. oregano

¼ tsp. Herbs de Provence

Salt and Pepper to taste.


Bring vegetable broth to a boil.  Add butternut squash, potatoes, garlic, oregano, and Herbs de Provence to the broth.  Simmer for 20-30 minutes or until the squash and potatoes are tender.  Use a hand help food processer to puree the butternut squash and potatoes until a smooth creamy consistency.  Add salt and pepper to taste.


Quinoa Oatmeal


1 cup steel cut oatmeal

½ cup quinoa

4 cups of water

½ cup almond milk

1 teaspoon olive oil

¼ teaspoon salt

1 cup blueberries

¼ cup sliced almonds

1 tablespoon honey


Rinse quinoa using a strainer.  Heat oil in a medium saucepan.  Add quinoa; cook and stir for about 1-2 minutes.  Add water and bring to a boil.  Add oatmeal and salt and reduce to a simmer.  Cook for 20 minutes.  Add milk and turn off the heat.  Add blueberries and stir.  Top with almonds and honey.  


Grilled Shrimp with Lemon Chimichurri Sauce


½ pound medium sized shrimp

½ tsp. olive oil

salt and pepper

5 wooden skewers


Sauce Ingredients

¼ cup chopped Italian parsley

¼ cup chopped cilantro

1 tbsp. lemon juice

3 tbsp. water

1 tsp. olive oil

¼ tsp. salt

2 cloves garlic



Preheat grill at medium heat.  Peel and devein shrimp, then rinse well.  Pat shrimp dry.  Put 4-5 shrimp onto the wooden skewers.  Drizzle with olive oil and add salt and pepper.  Place on the grill for about 2-3 minutes per side.  When shrimp is no longer translucent remove from heat.

Sauce Directions

Add all the ingredients in a small food processor or blender.  Blend into a sauce consistency.  Place into a small bowl.  Drizzle onto the shrimp skewers and enjoy!