"Thank you to everyone who contributed to our first SpikeFitness Cookbook!! Recipes were provided (and some even revised to make healthier!) by the members of SpikeFitness. I hope that you all can enjoy the meals that are in here, I know I already have!! If you have a recipe that you didn't get to me in time I can add it and update the cookbook at any time, the more options there are the more everyone can enjoy some new dishes. BON APPETITE!!!" ~Angie

1. SPIKEFITNESS &
WELLNESS
COOKBOOK
Created by the
members of SpikeFitness

2. DRINKS

3. LEMONADE
Submitted By: Millie Haddox via Hallelujah Acres
Ingredients:
¼ lemon, peel included
4 apples, any kind
(Gala apples were used for this
recipe)
Directions:
1) Run both ingredients through juice machine. If
you like more lemon flavor, use more lemon.
For a sweeter drink, use more apples
Simple, delicious, and NO sugar added!

4. MILLIE’S GREEN DRINK
Submitted By: Millie Haddox
Yields 5-6 (8oz) jelly jars
Ingredients:
1 pineapple
6 gala apples, cut in quarters
1 bunch of parsley
6 to 8 leaves of kale
1 green bell pepper – cut in quarters
Directions:
1) For the pineapple - cut off top, bottom, and
rind. Then cut in half and cut each half into
thirds using core as well
2) Run half of each ingredient through juice
machine. Then run through a strainer
3) Run remaining half of ingredients through juice
machine
4) Run second half of ingredients through strainer
into first batch of juice
5) Stir and place into 8oz jelly jars

5. APPETIZERS &
SIDES

6. BROCCOLI-CAULIFLOWER SALAD
Submitted By: Millie Haddox
Ingredients:
½ head of cauliflower,
chopped
3 heads of broccoli,
chopped
¾ cup chopped
walnuts
¾ cup organic large
Thompson
raisins
Dressing:
1 cup Purple Label
Vegenaise (found in
health food stores, a
grape seed oil mayo)
2 TBSP Maple Syrup
Directions:
1) Combine all ingredients and drizzle dressing over salad!

7. BRUSCHETTE
Submitted By: Andria Haynes
Serves 2 • Double recipe for 4 people
Ingredients:
4 roma tomatoes,
chopped
1 green onion,
chopped
2 TBSP olive oil
½ TSP ground pepper
½ cup minced parsley
2 cloves garlic
1 TBSP lemon juice
½ TSP salt
½ cup shredded Asiago
cheese
French bread - toasted
Directions:
1) Combine all ingredients together and mix
2) Chill in refrigerator
3) Serve on toasted French bread

8. CHICKEN CHEESEBALL
Submitted By: Andria Haynes
Ingredients:
2 cans (10-12oz each)
white chicken meat
1 packages (8oz) low
fat or fat free cream
cheese
3 TSP low sodium soy
sauce
¼ cup light mayo
Diced onions – to taste
Directions:
1) Combine all ingredients in a mixing bowl
2) Mix until creamy, then place in refrigerator until firm
3) Enjoy with fresh vegetables of crackers!
*Nutrition Tip - To reduce the amount of sodium in this recipe
use fresh chicken instead of canned and shred it yourself!

9. SKINNY BAKED MOZZARELLA STICKS
Submitted By: Angie Yates via www.skinnytaste.com
Yields: 24 pieces
Ingredients:
12 sticks low-fat
mozzarella sticks
1 large egg, beaten
2 TBSP flour
5 TBSP whole wheat
bread crumbs, Italian
seasoned
5 TBSP panko crumbs
2 TSP parmesan cheese
1 TBSP dried parsley
Olive oil cooking spray
Directions:
1) Preheat oven to 400:
2) Cut cheese in half to give you 24 pieces. Place cheese in the
freezer until cheese is frozen
3) In small bowl, whisk the egg. Place the flour on another small
dish. In separate bowl, combine bread crumbs, panko, parmesan
cheese and dried parsley
4) Dip the frozen sticks in flour, shaking off excess, then into the
egg, then coat with the crumbs
5) Repeat this process with the remaining cheese placing them on a
tray with wax paper. Place cheese back into the freezer until
ready to bake (this is a must or they will melt before the crumbs
get golden)
6) Line a baking sheet with aluminum foil and lightly spray with oil
7) Place frozen cheese sticks on baking sheet. Spray the tops of the
mozzarella sticks with a little more oil and bake in the bottom
third of your oven until crisp, about 4 to 5 minutes. Turn and
bake an additional 4 - 5 minutes watching them closely so they
don't melt
*Serves 24 - Per serving (2 sticks): 86kcals • 4.8g fat • 3.5g carb • 0.2g fiber • 7.4g pro • 168.6mg sodium

10. SPICY BLACK BEAN HUMMUS
Submitted By: Angie Yates via www.skinnytaste.com
Ingredients:
1-3 garlic cloves, peeled
(your preference)
2 TBSP lemon juice
1 TBSP tahini
1 TSP ground cumin
¼ TSP salt
1 (15oz) can black beans,
rinsed
1 small jalapeno,
chopped
Dash of crushed red
pepper
2 TSP extra virgin olive
oil (optional)
1 bag baked pita chips
(or veggies)
Directions:
1) Place garlic in a food processor; process until finely chopped
2) Add lemon juice, tahini, cumin, salt, black beans, jalapeño
pepper, and crushed red pepper; process until smooth
3) Spoon bean mixture into a medium bowl, and drizzle with
extra-virgin olive oil
4) Sprinkle with ground red pepper. Serve with pita chips or
veggies

11. SPICY BLACK BEAN & FRESH TOMATO SALSA
Submitted By: Andria Haynes
Ingredients:
2 cups chopped vine ripe
tomatoes
15oz can black eyed
peas, drained & rinsed
15oz can black beans,
drained & rinsed
15oz can whole kernel
corn, drained & rinsed
½ cup small diced red
onion
½ cup chopped yellow or
red pepper
4oz can diced jalapeno
peppers
1 cup light/fat free
Italian dressing
½ TSP garlic powder
1 TBSP extra virgin olive
oil
Directions:
1) Combine tomatoes, peas, beans, corn, onion and peppers
2) Season with dressing and garlic powder
3) Add olive oil and mix well
4) Serve with baked tortilla chips

12. TANGY MARINATED COLESLAW
Submitted By: Laura Tarbert
Serves: 6
Ingredients:
4 Cups Thinly Sliced
Green Cabbage
1-1/2 Cups Seeded
Sliced Cucumber
1 Cup Coarsely shredded
carrot
1/2 Cup Diced Red
Onion
1/2 Cup Diced Green Bell
Pepper
1/4 Cup Cider Vinegar
1 TBSP Sugar
1 TBSP Dijon Mustard
1 TBSP Vegetable Oil
2 tsp prepared
horseradish
1/2 tsp pepper
1/4 tsp salt
Cucumber Slices
(Optional)
Directions:
1) Combine first 5 ingredients in a large bowl; toss well
2) Combine vinegar and next 6 ingredients in a bowl; stir well
with a whisk. Pour over slaw; toss gently
3) Cover and Chill 8 hours. Garnish with Cucumber slices, if
desired
*Per 1 cup serving: 64kcals • 2.7g fat • 1.3g protein • 9.8g carb • 2.5g fiber • 189mg sodium

13. QUINOA TABBOULEH
Submitted By: Diane Michel
Prep: 30 min • Serves: 4
Ingredients:
2 cups water
1 cup quinoa
1 pinch salt
¼ cup olive oil
½ TSP sea salt
¼ cup lemon juice
3 tomatoes, diced
1 cucumber, diced
1 bunch green onion
2 carrots, diced
1 cup fresh parsley,
chopped
Directions:
1) In a saucepan bring water to a boil. Add quinoa and a pinch of
salt. Reduce heat to low, cover and simmer 15 minutes. Allow
to cool to room temperature. Fluff with fork
2) Meanwhile, in a large bowl combine olive oil, sea salt, lemon
juice, tomatoes, cucumber, green onions, carrots and
parsley. Stir in cooled quinoa

14. SOUPS

15. SAUSAGE KALE SOUP
Submitted By: Sharon Stout
Prep: 10min • Cook: 25min • Serves 7
Ingredients:
¾ cup chopped onion
1 TBSP olive oil
2 garlic cloves, minced
4 cups reduced
sodium chicken broth
2 medium potatoes,
cubed
¼ TSP salt
¼ TSP pepper
1 bunch kale, trimmed
and chopped
1 can (15oz) white
kidney or cannellini
beans, rinsed and
drained
½ pound reduced-fat
fully cooked Polish
sausage OR turkey
kielbasa, sliced
Directions:
1) In a large saucepan or Dutch oven, sauté onion in oil until
tender. Add garlic; cook 1 minute longer. Add the broth,
potatoes, salt and pepper. Bring to a boil
2) Reduce heat; cover and simmer for 10-15 minutes or until
potatoes are tender
3) Using potato masher, mash potatoes slightly. Add the kale,
beans and sausage; cook over medium-low heat until kale
in tender
*Per 1 cup serving: 194kcals • 4g fat • 823mg sodium

16. ENTREES

17. APPLE-SPICE OATMEAL BREAKFAST CASSEROLE
Submitted By: Sharon Stout
Ingredients:
Non-stick cooking spray
2 TBSP butter
3 cups skim milk
½ cup packed brown sugar
1 TSP cinnamon
½ TSP ground ginger
¼ TSP ground nutmeg
1.5 cups old fashioned
oats
1 medium apple, peeled,
cored and diced
1/3 cup dried cherries
1/3 cup chopped toasted
walnuts
½ TSP vanilla
Pinch of salt
Directions:
1) Preheat oven to 350:
2) Lightly coat a 2qt baking dish with cooking spray
3) Combine butter, milk, brown sugar and spices in a heavy medium saucepan.
Bring to simmer
4) Stir in oats, apple, cherries, walnuts, vanilla and salt.
5) Pour mixture into prepared dish. Bake 30 minutes or until thick and bubbly
around edges
*Serves 6 - Per serving: 298kcals • 10g fat • 47g carb • 5g fiber • 8g pro • 119mg sodium
**Per recipe this meal yields 6 servings, you will more than likely be able to get more servings out of
this recipe which will decrease the amount of calories, fat, etc. per serving.
*Nutrition Tip - To decrease the amount of calories and fat in this recipe do not add apples, cherries
AND walnuts. Pick 1 or 2 ingredients or decrease the amount of each you put in. Dried fruit has more
calories and sugar per serving than fresh fruit. You can also use half brown sugar and half Splenda to
equal the half cup instead of using all brown sugar.

18. CHICKEN ROLLATINI
Submitted (and revised to make healthier) by: Jeff Paxton
Ingredients:
6 boneless, skinless
chicken breasts
12 thin sliced of
smoked ham
Whole wheat bread
crumbs
2-3 egg whites
4-5 TBSP low fat feta
cheese, crumbles
24 thin stalks of
asparagus, raw
Salt
Pepper
Olive oil cooking spray
Directions:
1) Preheat oven to 405:. Spray 9x13” baking dish with cooking
spray
2) Place egg whites in one bowl and bread crumbs in a second bowl
3) Pound chicken breast until very thin and flat, then season with
salt and pepper. Place 2 slices of ham over each chicken breast.
Then sprinkle 1 TBSP feta cheese on top of ham. Place 4
asparagus stalks on top of cheese. Roll the chicken around the
asparagus as tight as possible and secure with 3 toothpicks
4) Coat the chicken in egg whites then roll in bread crumbs. Place in
baking dish
5) Repeat with remaining pieces of chicken
6) Bake for 40 minutes, or until golden brown

19. CHICKEN STUFFED W/ SPINACH & CHEESE
Submitted By: Debbie Johnson
Serves: 6
Ingredients:
1 TSP olive oil
4 cloves garlic, chopped
1 package frozen
spinach, drained
¼ cup + 2 TBSP pepper
jack cheese (or Romano
cheese)
3oz part skim shredded
mozzarella
Salt & pepper to taste
6 thin chicken cutlets,
4oz each
~½ cup whole wheat
bread crumbs or corn
meal
1 egg white
Parmesan cheese
Directions:
1) Preheat oven to 450:. Wash and dry cutlets, pound down to ¼ inch thick and
season with salt and pepper to taste. Lightly spray a baking dish with non-stick
spray
2) In a large skillet, heat oil on medium heat. When hot add garlic and sauté for
about 1 minute, or until golden. Add spinach, ¼ cup Romano or Pepper Jack
cheese, salt and pepper and sauté about 3-4 minutes, stirring occasionally.
Set aside to cool. When cool, add mozzarella cheese and mix to combine
3) Lay cutlets down on a working surface and spread 3 TBSP of spinach-cheese
mixture on each cutlet. Loosely roll each one and keep seam side down
4) Combine corn meal (or breadcrumbs) and parmesan cheese in one bowl; in a
second bowl crack egg white
5) Dip chicken in egg white, then in corn meal/breadcrumbs and place seam side
down in a baking dish. Repeat with remaining chicken. When finished, lightly
spray with oil
6) Bake 25-30 minutes
*Serves 6 - Per serving (1 cutlet): 177kcals • 6.3g fat • 25g protein

20. CHICKEN & EGGPLANT CASSEROLE
Submitted By: Sandy Hofacker via SouthBeach Diet Cookbook
Prep: 10min • Cook: 20min • Bake: 40min • Stand: 5-10min
Ingredients:
1 eggplant, peeled and
cut into 12 slices
2 TBSP shredded
Parmesan or Asiago
cheese
½ TSP garlic powder or 1
clove garlic, minced
¾ lb boneless, skinless
chicken breast, chopped
1 can (14.5oz diced
tomatoes)
1 medium onion,
chopped
1 large green bell
pepper, chopped
½ cup mushroom, sliced
¾ TSP dried Italian
seasoning
¼ TSP ground black
pepper
¼ cup shredded
reduced-fat mozzarella
cheese
Directions:
1) Preheat broiler
2) Arrange the eggplant slices in a single layer on a nonstick baking sheet. Mist
the slices with cooking spray. Broil 4 inches from the heat for 2 minutes or
until golden. Turn the eggplant over and mist again. Sprinkle with the
Parmesan or Asiago cheese and garlic. Broil for 1 minute or until golden. Set
aside
3) Heat a nonstick skillet coated with cooking spray over medium-high heat for
1 minute. Add the chicken and cook, stirring often, for 5 minutes, or until no
longer pink. Add the tomatoes (with juice), onion, bell pepper, mushrooms,
Italian seasoning, and black pepper, stirring to break up the tomatoes. Bring
to a boil. Reduce the heat to low and simmer for 5 minutes
4) Preheat oven to 375:
5) Coat an 8” baking dish with cooking spray. Arrange 6 eggplant slices in the
bottom of the dish. Top with chicken mixture. Arrange the remaining 6
eggplant slices over the chicken. Sprinkle with the mozzarella cheese. Cover
with foil and finish cooking, or refrigerate until the next day. Or wrap with
foil, label, and freeze up to 3 weeks
6) Bake, covered, for 30 minutes, or until heated through. To cook frozen
casserole, bake, covered, for 50 minutes or until heated through
*Serves 4 - Per serving: 205kcals • 26g pro • 19g carb • 6g fiber • 3g fat • 395mg sodium

21. “DAVE’S” CHILI RECIPE
Submitted By: Joe Pasquinelli
Ingredients:
2 ea 30-1/2oz cans
Brooks Beans (Mild or
Hot, your preference)
1ea. 8oz. can Tomato
Paste
1ea. chopped onion
(large)
2# Ground 99% lean
turkey
½ TBSP Garlic Powder
2 TBSP Chili Powder
1 tablespoon Brown
Sugar
1 14oz. can sodium-free
Chicken Broth
Directions:
1) Brown turkey (DO NOT drain turkey)
and onion
2) Put in crock pot and add
other ingredients (add broth LAST)
3) Cook on high for ~30-60 minutes,
stirring frequently
4) When chili comes to a boil, turn to lower
setting & let simmer
(~3-4 hours or until it tastes good to you!)
5) Stir often!!

22. ENCHILADA PIE
Submitted By: Sandy Hofacker
Prep: 10min • Cook: 20min • Bake: 40min • Stand: 5-10min
Ingredients:
1 cup chopped green or
red bell peppers
1 TBSP olive oil
1lb ground turkey
2 TSP ground cumin
1 can (14.5 or 15oz) cut
tomatoes with garlic &
onion
½ cup enchilada sauce
*Accompaniments:
1 can (4oz) chopped
green chilies
1 cup frozen corn
¾ cup pitted black olives,
sliced
Four 8” corn or flour
tortillas
1 bag (8oz) shredded,
light four-cheese
Mexican blend (2 cups)
Fat Free sour cream,
shredded lettuce,
additional black olives
Directions:
1.) Preheat oven to 350:
2.) Have ready a round 3-qt glass baking dish (casserole)
3.) Heat oil in a large, deep heavy-bottomed skillet over
medium heat. Add bell pepper and sauté 3-4 minutes. Add
turkey and cook, breaking up chunks with a wooden spoon,
5 minutes or until meat is no longer pink. Sprinkle with
cumin; add tomatoes, enchilada sauce and chopped green chilies
4.) Stir until simmering, and then simmer 10 minutes to develop
flavors. Remove from heat and stir in corn and olives
5.) To assemble: line bottom of baking dish with 2 tortillas. Top with
half the filling and about 1/3 the cheese. Top with another tortilla,
the remaining filing, half the remaining cheese, then the remaining
tortilla
6.) Cover with lid or foil and bake 30 minutes. Uncover, sprinkle with
the remaining cheese and bake 10 more minutes until cheese
melts and filling bubbles. Let stand 5 to 10 minutes before cutting
in wedges
7.) Serve with accompaniments
*Nutrition Tip - To reduce the amount of sodium in this recipe use fresh tomatoes, garlic and onion instead
of canned. Also, use dried black beans instead of corn to reduce sodium and increase fiber.
*Serves 6 - Per serving: 362kcals • 17g fat • 28g carb • 3g fiber • 28g pro • 1,119mg sodium

23. LEMON-GARLIC CHICKEN THIGH
Submitted By: Laura Tarbert
Serves: 4
Ingredients:
¼ cup fresh lemon
juice
2 Tablespoons
molasses
2 teaspoons
Worcestershire sauce
4 garlic cloves,
chopped
Cooking Spray
8 chicken thighs
(about 2 pounds),
skinned
¼ teaspoon salt
¼ teaspoon pepper
Directions:
1) Preheat oven to 425:
2) Combine first 4 ingredients in an 11x17 inch baking dish coated
with cooking spray; stir well. Add chicken, turning to coat.
Cover; marinate in refrigerator 1 hour, turning chicken
occasionally
3) Sprinkle salt and pepper evenly over chicken
4) Bake at 425: for 40 minutes or until chicken is done, basting
chicken occasionally
5) If using boneless thighs reduce cooking time to about 30 min
* Per serving (2 chicken thighs): 258kcals • 11.6g fat • 9.9g carb • 0g fiber • 27.3g protein • 268mg sodium

24. SPINACH & CHICKEN LASAGNA ROLL UP
Submitted By: Angie Yates via www.skinnytaste.com
Yields: 9
Ingredients:
9 lasagna noodles,
cooked
10oz frozen chopped
spinach, thawed and
COMPLETELY drained
15oz fat free ricotta
cheese
½ cup grated parmesan
cheese
2-3 cloves garlic
Crushed red pepper
(optional)
1 egg
Salt and pepper
32oz tomato sauce
9 TBSP part skim
mozzarella cheese,
shredded
~2 cups shredded
chicken (I used 1 large
can and 1 small can)
Directions:
1) Preheat oven to 350:
2) Combine spinach, ricotta, Parmesan, egg, garlic, chicken, red
pepper, salt and pepper in a medium bowl
3) Ladle about 1 cup sauce on the bottom of a 9 x 12 baking dish
4) Place a piece of wax paper on the counter and lay out lasagna
noodles. Make sure noodles are dry
5) Take 1/3 cup of ricotta mixture and spread evenly over noodle.
Roll carefully and place seam side down onto the baking dish.
Repeat with remaining noodles
6) Ladle sauce over the noodles in the baking dish and top each
one with 1 TBSP mozzarella cheese
7) Put foil over baking dish and bake for 40 minutes, or until cheese
melts. Makes 9 rolls
To serve, ladle a little sauce on the plate and top with lasagna roll
*Nutrition Tip - To reduce sodium use fresh chicken instead of canned. Feel free to season up the tomato
sauce however you’d like (garlic, basil, parmesan, crushed red peppers, etc.)
*Serves 9 - Per serving (1 roll): 290kcals • 6g fat • 31.5g carb • 3.4g fiber • 25g pro

25. TOMATO BASIL PASTA
Submitted By: Debbie Johnson
Ingredients:
12 ounces pasta
(I used Linguine)
1 can (15 ounces)
diced tomatoes with
liquid (I used zesty red
pepper flavor)
1 large sweet onion,
cut in julienne strips
4 cloves garlic, thinly
sliced
1/2 teaspoon red
pepper flakes
2 teaspoons dried
oregano leaves
2 large sprigs basil,
chopped
4 1/2 cups vegetable
broth (regular broth
and NOT low sodium)
2 tablespoons extra
virgin olive oil
Parmesan cheese for
garnish
Directions:
1) Place pasta, tomatoes, onion, garlic, basil, in a large stock pot
Pour in vegetable broth. Sprinkle on top the pepper flakes and
oregano. Drizzle top with oil
2) Cover pot and bring to a boil. Reduce to a low simmer and keep
covered and cook for about 10 minutes, stirring every 2 minutes
or so. Cook until almost all liquid has evaporated – I left about an
inch of liquid in the bottom of the pot – but you can reduce as
desired
3) Season to taste with salt and pepper, stirring pasta several times
to distribute the liquid in the bottom of the pot. Serve garnished
with Parmesan cheese

26. TORTILLA BOOGHIES
Submitted By: Millie Haddox modified from Fit for Life
Ingredients:
Broccoli
Cauliflower
Asparagus
Zucchini or yellow
squash
Vegenaise or mustard
Sweet onion to taste
Celery (optional)
Avocado
Tortilla wraps, blue
chips and/or lettuce
leaves (up to you!)
Directions:
1) Process all but avocado in a food processor until crumbly
2) Mash avocado and stir into veggie crumbles
3) Stir in just enough Vegenaise or mustard until moistened
4) Place mixture into tortilla wrap, lettuce wrap or dip with chips
5) Add or delete any veggies you want!
* For a large group use 1 of everything. For 2-3 people use ½ cup – 1 cup of
each veggie. You can control how much you use!

27. UNSTUFFED PEPPER BAKE
Submitted By: Marianne Frase via Kroger’s Recipe
Prep: 20min • Bake: 20min • Serves: 4-6
Ingredients:
1 lb ground beef/sirloin
1/3 cup chopped onions
1 ½ cups Tri-Colored
Peppers, diced
(approx.. 1 ½ peppers)
2 garlic cloves, minced
or ½ TSP garlic powder
½ TSP salt
¼ TSP ground black
pepper
1 (14.5oz) can diced
tomatoes, drained
1 ½ cups brown rice
1 TSP Worcestershire
sauce
1 TSP Italian seasoning
1 (8oz) shredded
cheddar cheese
1 (15oz) can tomato
sauce
Directions:
1) Preheat oven to 375:
2) Sauté ground beef (or turkey), onions, peppers and garlic
for 10 minutes, or until meat is browned and vegetables are
tender. Drain off excess fat and season with salt and pepper
3) Stir in tomatoes, rice, Worcestershire sauce and Italian
seasoning. Remove from heat, stir in 1 cup cheese
4) Spread mixture evenly into 13x9 inch baking dish and top
with tomato sauce and remaining cheese
5) Bake uncovered for 20 minutes, until heated through and
cheese is melted and bubbly. Let stand 5 minutes before
serving
*Nutrition Tip - To reduce some fat and calories use 99% lean ground turkey in place of
ground sirloin

28. VERY VEGGIE LASAGNA
Submitted By: Sharon Stout
Serves: 14
Ingredients:
2 medium carrots,
julienned
1 medium zucchini, cut
into ¼” slices
1 yellow summer
squash, cut into ¼” slices
1 medium onion, sliced
1 cup broccoli florets
½ cup sliced celery
½ cup julienned sweet
red pepper
½ cup julienned green
pepper
2 garlic cloves, minced
1 TSP salt
2 TBSP vegetable oil
1 jar (28oz) spaghetti
sauce
14 lasagna noodles,
cooked and drained
4 cups (16oz) shredded
mozzarella cheese
Directions:
1) Preheat oven to 350:
2) In a large skillet, stir-fry the vegetables, garlic and salt in oil until
crisp/tender
3) Spread ¾ cup spaghetti sauce in a greased 13x9” baking dish
4) Arrange seven noodles over sauce, overlapping as needed.
5) Layer with half of the vegetables, spaghetti sauce and cheese
6) Repeat layer
7) Cover and bake for 60-65 minutes or until bubbly
8) Let stand for 15 minutes before cutting
*No nutrition information available for this recipe. To reduce sugar and sodium make
your own spaghetti sauce by using tomato sauce and seasoning it up yourself with
garlic, parmesan, basil or your favorite (non-sodium) spices!

29. ZUCCHINI LASAGNA
Submitted By: Andria Haynes
Ingredients:
3 or 4 large zucchini’s,
sliced thin
1 jar spaghetti sauce
(any kind)
1 pound lean turkey
sausage
1 cup fresh mushrooms
½ cup onion, chopped
½ cup peppers (green,
red or yellow)
Mozzarella cheese
Directions:
1) Preheat oven to 350:
2) Brown and crumble turkey sausage
3) Drain and add spaghetti sauce
4) In skillet sauté peppers, mushrooms and onions until tender. Add to
meat/sauce mixture
5) In a 9x13” baking dish alternate layers of zucchini, meat sauce and
cheese until it reaches the top of the dish
6) Bake until zucchini is tender
*Nutrition Tip - To reduce the amount of sodium and sugar in this recipe use tomato
sauce and season it up yourself instead of spaghetti sauce!

30. DESSERTS

31. BROWNIE DELITES
Submitted By: Debbie Powers
Serves: 20
Ingredients:
1 can unseasoned black beans
1 box brownie mix (any kind)
Directions:
1) Pour Brownie mix in bowl
2) Puree the black beans in a blender
3) Pour the pureed black beans into the brownie mix and stir
until the mix is moist
4) Pour into a 13x9 baking pan
5) Bake according to brownie mix instructions
** Traditional Milk Chocolate – Serving size 1/20
Per serving: 120kcals • 1g fat • 26g carb •1g fiber • 2g protein • 165mg sodium
***Dark Chocolate (without Hershey’s Syrup) – Serving Size 1/20
Per serving: 109kcals • 1g fat • 23g carb •1g fiber • 2g protein • 80mg sodium
**Note: Do not put any other ingredients in the brown mix other than the black beans

32. CHOCOLATE-DIPPED STRAWBERRIES
Submitted By: Sandy Hofacker via SouthBeach Diet Cookbook
Ingredients:
2 squares (1 ounce each) semisweet or
bittersweet chocolate
½ TBSP whipping cream
Dash almond extract
8 Strawberries
Directions:
1) Combine the chocolate and the whipping cream in a glass
measuring cup or bowl
2) Microwave at medium power for 1 minute or until the
chocolate melts, stirring after 30 seconds. Stir in the almond
extract and cool slightly
3) Dip each strawberry into the melted chocolate, allowing the
excess to drip off. Place on a waxed paper-lined baking sheet.
Refrigerate or freeze for approximately 15 minutes until
chocolate is set
*Serves 2 - Per serving: 175kcals • 3g pro • 24g carb • 4g fiber • 9g fat • 1mg sodium

33. HEALTHY OATMEAL COOKIES
Submitted By: Marianne Frase via www.skinnytaste.com
Bake: 15min • Makes 16 Cookies
Ingredients:
2 medium RIPE bananas, mashed
1 cup of uncooked quick oats*
¼ cup crushed walnuts (optional)
*Use gluten free oats such as
Bob’s Red Mill quick oats to make
them gluten free
Directions:
1) Preheat oven to 350:
2) Spray non-stick sheet with cooking spray
3) Combine mashed bananas and oats in a bowl. Fold in
walnuts
4) Place a tablespoon of each on the cookie sheet
5) Bake for 15 minutes
*Serves 8 – Serving Size 2 cookies: 93kcals • 2g pro • 15g carb • 2g fiber • 3.5g fat • 0mg sodium

34. NO BAKE GREEK YOGURT & BERRY CHEESECAKE
Submitted By: Angel Lawson
Serves: 4
Ingredients:
Crust:
2 cups almonds
5 dried figs (or dates)
1 TSP sea salt
¼ cup melted butter
Berry Topping:
2 cup frozen berries
Juice and zest of lemon
1 TBSP honey
1 TSP arrowroot powder
Cheesecake:
2 cup Greek yogurt
1 (15oz) can coconut crème
2 TSP unflavored gelatin
Juice of 2 lemons
2/3 cup honey
1 TSP vanilla extract
1 vanilla bean
½ TSP sea salt
Directions:
CRUST:
1) Roast almonds on a dry sheet pan at 425: for 10-15 min
2) In the bowl of a food processor, combine almonds, figs, salt, and butter and pulsed
until well combined
3) Press into a 9" spring form pan and refrigerate
CHEESECAKE:
4) Place gelatin and lemon juice in a small heat-proof bowl and set the bowl in a
saucepan with simmering water. Stir until gelatin is melted and set aside
5) Combine remaining ingredients in the bowl of a food processor and process until well
combined, about 60 seconds
6) With the machine running, drizzle lemon/gelatin mixture in and process another 30
seconds
BERRY TOPPING:
7) Combine ingredients in a small saucepan over medium heat
8) Cook for 5-10 minutes or until mixture begins to thicken
9) Pour into a blender and blend until smooth. Move mixture to the refrigerator
TO ASSEMBLE:
10) Pour cheesecake mixture into the cooled crust. Cover and refrigerate overnight
Warm the berry topping, gently spread on top, and serve as-is OR refrigerate for an hour
before serving for a set-up look.

35. RASPBERRY COCONUT CHIA PUDDING POPS
Submitted By: Angel Lawson
Serves: 4
Ingredients:
½ c Lite Coconut Milk
½ c unsweetened
almond milk
¾ c Raspberries
2 TBSP Chia seeds
1 TBSP sweetened
shredded coconut
8 drops Nu-Naturals
liquid stevia (or
splenda/honey to
taste)
Directions:
1) Combine all ingredients into bowl
2) Pour into 4 popsicle molds and freeze
*Serves 4 - Per serving: 152kcals • 3g pro • 14g carb •8g fat • 39mg sodium

36. STRAWBERRY “CHEESECAKE”
Submitted By: Angie Yates via Kroger
Serves: 12
Ingredients:
1 (8oz) block low fat or fat free cream cheese
1 jar Smuckers sugar free Strawberry preserve
~14 graham crackers (crushed)
Fat free cool whip (½ – ¾ as desired)
4 TBSP light vanilla yogurt
3 TBSP brown sugar
Strawberry halves (~12 halves)
Directions:
1) Preheat oven to 350:
2) Mix together graham cracker crumbs, yogurt and brown sugar.
Press into the bottom of a 9x13 pan
3) Bake for ~10 minutes
4) Blend preserve and cream cheese. Spread on top of cooled
crust
5) Top with whipped cream
6) Place strawberries on top
Per serving: 125kcals • 1.5g fat • 25g carb •0.5g fiber • 3g protein • 162mg sodium