Recipes

 

Healthy living starts with healthy eating! Cenegenics is here to help you make better choices and feel your best. If you have any low glycemic recipes you’d like to share, please feel free to send it to us. You can send us your recipes with the contact form below.

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Roasted Brussels Sprouts With Walnuts

roasted-brussels-sprouts-with-walnuts-slider-image-cenegenics-phoenix-arizona-2016

Adapted from Recipezaar

Ingredients:

  • 1 stalk of Brussels sprouts (or about two pounds of sprouts)
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1/2 cup chopped walnuts
  • 1/4 cup finely grated Parmesan cheese
  • Kosher salt and fresh pepper, to taste

Directions:

  1. Preheat oven to 375ºF. Remove the Brussel sprouts off the stem, wash well, and rip off outside leaves. Cut each sprout in half.
  2. Place Brussel sprouts in roasting pan, and coat evenly with olive oil and vinegar. Add salt and pepper to taste.
  3. Roast for 20 minutes, stirring Brussel sprouts occasionally.
  4. Once 20 minutes has passed, add the chopped walnuts to the roasting pan, and cook for an additional five minutes.
  5. Remove from the oven, and sprinkle with Parmesan cheese. Serve warm.

Serves six people.

Baked Ham And Egg Cups

baked-ham-and-egg-cups-slider-image-cenegenics-phoenix-arizona-2016

Ingredients and Supplies:

  • 6 thin ham slices
  • 6 large eggs
  • Salt
  • Black pepper
  • 6 cup muffin tin

Directions:

  1. Preheat oven 375°F
  2. Line each muffin tin with a slice of ham. Try and choose ham from 100% pastured pigs whenever possible and avoid super processed meats full of additives.
  3. One at a time crack each egg into the muffin tin lined with ham and season with salt and pepper to taste.
  4. Bake for 10 to 15 minutes or until the egg whites are set but the yolks are runny (if you like). I prefer to let my eggs cook a bit longer.

Serves six people.

Hummus

recipes-hummus-slider-image-cenegenics-arizonaIngredients and Supplies:

  • 1 16oz can chick peas
  • 2-4 cloves garlic
  • 4 tablespoons lemon juice
  • 1 ½ teaspoon ground cumin
  • ½ teaspoon salt

*Optional additional ingredients include: cilantro, red peppers (not too many)

Directions:

  1. Drain chick peas and save liquid.
  2. Mix all ingredients in a food processor or Ninja.
  3. Add liquid from chick peas to get desired consistency.
  4. I like mine a little thicker so I use less liquid.
  5. Enjoy with veggies of choice!

From my Vegan friend – Barry Wilkinson

Black Bean Bowl

black-bean-bowl-slider-image-cenegenics-phoenix-arizona-2016

Ingredients:

  • 1 cup brown rice
  • ½ cup black beans
  • ¼ raw onion
  • 1 baked or broiled chicken breast
  • 2 oz. green chilies (optional)
  • 7 oz. diced tomato (can use organic canned)
  • ¼ avocado (optional)
  • 1-2 teaspoons of cooking oil of choice (ex. olive, avocado, coconut)

Directions:

*If using brown rice cook according to package directions.

  1. While the rice cooks, chop the onion into small pieces.
  2. Place onion in a warm pan
  3. Add 1-2 teaspoons using cooking oil of choice
  4. Cook on low to medium heat for 1-2 minutes
  5. Chop the cooked chicken into small pieces
  6. Add to onion and stir to mix
  7. Add ½ cup black beans and diced tomato
  8. Place 1 cup of brown rice in a bowl
  9. Add prepared black bean, chicken and tomato mixture
  10. Optional: Top with green chilies and avocado
  11. Enjoy!

This is a recipe right out of the Cenegenics Nutrition Manual!

Classic Low-Fat Deviled Eggs

Classic Low-Fat Deviled Eggs Slider Image Cenegenics Phoenix Arizona 2016

Adapted from EatingWell.

Ingredients:

  • 12 large eggs
  • 1/4 cup nonfat plain Greek yogurt (could try low-fat cottage cheese as an alternative)
  • 1/4 cup mayonnaise
  • 1 teaspoon onion powder
  • 1 tablespoon dill relish or sweet pickle relish (optional for sweeter taste)
  • 2 teaspoons Dijon mustard
  • 1 teaspoon white-wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/8 teaspoon paprika

Directions:

  1. Hard boil eggs the way you prefer to do it.
  2. Peel the eggs.
  3. Halve the eggs lengthwise with a sharp knife.
  4. Gently remove the yolks.
  5. Place in a food processor.
  6. Add yogurt, mayonnaise, onion powder, relish, mustard, vinegar, salt and pepper.
  7. Process until smooth.
  8. Spoon about 1 tablespoon of the filling into each egg white half.
  9. Just before serving, sprinkle with paprika.

Serves twenty-four people with ½ egg portions.

Per serving:

Calories: 51

Fat: 3 g

Carbohydrates: 1 g

Protein: 3 g

Feta and Herb Dip

Feta and Herb Dip Slider Image Cenegenics Phoenix Arizona 2016

Adapted from EatingWell.

Ingredients:

  • 1 15-ounce can white beans, rinsed
  • 3/4 cup nonfat plain Greek yogurt
  • 1/2 cup crumbled feta cheese
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic salt
  • 1 teaspoon freshly ground pepper
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh dill
  • 1/4 cup chopped fresh mint
  • 1/4 cup chopped fresh chives

Directions:

  1. Place beans, yogurt, feta, lemon juice, garlic salt and pepper in a food processor.
  2. Puree until smooth.
  3. Add herbs to food processor.
  4. Puree until incorporated.
  5. Chill until ready to serve.
  6. Serve with any variety of raw vegetables.

Serves 8 people with ¼ cup portions.

Per serving:

Calories: 32

Fat: 1 g

Carbohydrates: 5 g

Protein: 2 g

Fiber: 1 g

Summertime Vegetable Salad

Summertime Vegetable Salad Slider Image Cenegenics Phoenix Arizona 2016

Adapted from EatingWell.

Ingredients:

  • 3 tablespoons rice vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • ½ teaspoon parsley
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper, or more to taste
  • 2 medium cucumbers
  • 6 medium Roma tomatoes, cut into bite size pieces
  • 1 small white onion, halved and very thinly sliced

Directions:

Whisk vinegar, oil, honey, parsley, salt and pepper in a large shallow bowl.

Remove alternating stripes of peel from the cucumbers.

Slice the cucumbers into thin rounds.

Add the cucumber slices, tomatoes and onion to the dressing.

Gently toss salad to combine.

Let stand at room temperature for at least 30 minutes or up to 1 hour.

Serves six people with 1 ½ cups portions.

Per serving:

Calories: 58

Fat: 3 g

Carbs: 8 g

Protein: 1 g

Watermelon Fruit Pizza

Watermelon Fruit Pizza Slider Image Cenegenics Phoenix Arizona 2016

Adapted from EatingWell.

Ingredients:

  • 1/2 cup low-fat plain Greek yogurt
  • 1 teaspoon honey
  • 1/4 teaspoon vanilla extract
  • 2 large round slices watermelon (about 1-inch-thick), cut from the center of the melon
  • 2/3 cup sliced strawberries
  • 1/2 cup halved blackberries
  • 2 tablespoons torn fresh mint leaves

Directions:

  1. Combine yogurt, honey and vanilla in a small bowl.
  2. Spread 1/4 cup yogurt mixture over each slice of watermelon.
  3. Cut each slice into 8 wedges.
  4. Top with strawberries, blackberries and mint.

Serves sixteen people with 1 slice servings.

Per serving:

Calories: 64

Fat: 1 g

Carbohydrates: 15 g

Protein: 2 g

Fiber: 1 g

No Bake Protein Balls

No Bake Protein Balls Protein Slider Image Cenegenics Phoenix Arizona 2016

Ingredients:

  • ½ cup natural peanut butter or almond butter
  • 2 ½ cups of rolled oats
  • 1 tbsp. on honey
  • ½ cup dark chocolate chips

Directions:

  1. Mix all ingredients together.
  2. Form into balls.
  3. Place on a baking sheet.
  4. Refrigerate 1 hour before serving.

Protein: 7 g per ball

Protein Parfait

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Ingredients:

  • ½ cup nonfat Greek yogurt
  • 2 tbsp. toasted oats*
  • 2 tbsp. fresh berries
  • Honey
  • Cinnamon

*Toast oats by spreading the oats on an ungreased baking sheet.

Directions:

  1. Heat oven at 350 degrees.
  2. Toast for approximately 10 minutes or just until they start to turn tan.
  3. Stir the oats occasionally to prevent burning.
  4. In a clear cup, spoon in half of the nonfat Greek yogurt.
  5. Add half of the toasted oats along with half of the selected berries.
  6. Repeat the layers again.
  7. On top, drizzle honey and sprinkle with cinnamon.

Protein: 13 g

Roasted Chickpeas

Roasted Chickpeas Protein Slider Image Cenegenics Phoenix Arizona 2016

Ingredients:

  • ¾ cup rinsed chickpeas
  • Olive oil
  • Salt
  • Cayenne pepper

Directions:

  1. Rinse chickpeas put in a bowl.
  2. Blot dry the chickpeas best you can.
  3. Toss chickpeas in olive oil.
  4. Add salt, cayenne pepper or any other spice you may like.
  5. Bake at 450°F for 30-40 minutes.
  6. Be sure to watch last few minutes so not to burn the chickpeas.

Protein: 9 g

Mini Bean and Cheese Quesadilla

Mini Bean and Cheese Quesadilla Protein Slider Image Cenegenics Phoenix Arizona 2016

Ingredients:

  • 1 wheat tortilla
  • ½ cup black beans
  • 1 tbsp. salsa
  • 1 oz. cheddar cheese

Directions:

  1. On a whole wheat tortilla.
  2. Spread the black beans around the tortilla.
  3. Spread the salsa on top of the black beans.
  4. Sprinkle the cheese over the salsa.
  5. Fold the tortilla in half.
  6. Spray a pan with non-stick cooking oil.
  7. Once the pan is warmed up (medium heat).
  8. Place the tortilla in the pan and cook until cheese melts or tortilla starts to brown.
  9. Flip and cook an additional minute on the other side.

Protein: 18 g

Protein Pancakes

Protein Pancakes Protein Slider Image Cenegenics Phoenix Arizona 2016

Ingredients:

  • 1 scoop protein powder
  • 3 egg whites
  • ½ cup oatmeal (uncooked)
  • ½ banana
  • 2 tsp baking powder

Directions:

  1. Place oatmeal in a food processor.
  2. Blend until it becomes like fine flour.
  3. Add in the processor egg whites, banana, protein powder, and baking powder.
  4. Blend until smooth.
  5. Place a skillet on medium heat.
  6. Measure out 1/8 cup of batter per pancake.
  7. Flip pancake half way through cooking.
  8. Top pancakes with blueberries, strawberries or bananas.
  9. Use a low sugar or pure maple syrup.

Protein: 35 g

Holiday Recipes

During the holidays, we want you to be equipped with handling the temptations that come with the holiday cheer.

See the Holiday Plan here, it’s full of helpful hints, exercise ideas, and encouragement to support you as you enjoy the festivities. We update it each year, and leave it on the site for year around reference.

Below we have healthy recipes to give you some fresh new tasty dishes to try this season. Please visit our website and check out all that we have to offer.

Our staff is grateful for each of you and we want you to be successful at achieving your health goals as you finish strong this 2015 year.

Paleo Pumpkin Muffins

paleo-pumpkin-muffins-slider-image-cenegenics-phoenix-arizona-2016

Ingredients:

  • 1 ¼ cup almond flour
  • ¾ cup canned pumpkin
  • 3 large eggs
  • 1 tsp baking powder
  • ½ tsp ground cinnamon
  • 1 ½ tsp pumpkin pie spice
  • 1/8 tsp sea salt
  • ¼ cup raw honey
  • 2 tsp almond butter
  • 1 Tbs sliced almonds

Directions:

  1. Preheat oven to 350°F degrees
  2. Coat muffins tins w/ coconut oil (or use paper muffin cups and add ½ tsp melted coconut oil to batter)
  3. Mix all ingredients and pour into tins or muffin cups
  4. Bake for 25 minutes on middle rack
  5. Sprinkle almonds on top immediately after removing from oven

Makes approximately 12 muffins.

Serving size is 2 muffins for breakfast or 1 for snack

 

Source 1

Cranberry-Orange Sauce

cranberry-orange-sauce-slider-image-cenegenics-phoenix-arizona-2016

Ingredients:

  • ¼ cup orange juice
  • 2 teaspoons of orange zest
  • 1/4 cup honey
  • 2 sprigs fresh thyme
  • ½ teaspoon powdered cloves
  • 1 bag (12 oz.) fresh cranberries

Directions:

  1. In a sauce pan, bring ¾ cup water, orange juice and zest, honey, thyme, and cloves to a slight boil over medium-high heat.
  2. Add cranberries and stir.
  3. Return to a simmer, stirring occasionally, until cranberries start to burst.
  4. Reduce heat, stirring occasionally, until sauce reaches desired consistency.
  5. Remove thyme springs and discard.
  6. Remove from heat and let stand (sauce will thicken as it cools.)

You can easily double this recipe.

Creamy Sweet Potato Soup

creamy-sweet-potato-soup-slider-image-cenegenics-phoenix-arizona-2016

Ingredients:

  • 2 tbsp. olive oil
  • 1 onion, chopped
  • 1 teaspoon salt
  • Black Pepper to taste
  • 1 shallot, diced
  • 1 tsp cinnamon
  • 2 cloves garlic, chopped
  • 3-4 sweet potatoes (about 2 pounds), peeled and cut into 1-inch cubes
  • 4 cups chicken stock or broth
  • 1 tsp paprika

Directions:

  1. In a large pot, heat oil over medium heat.
  2. Add onion and shallot, and season lightly with salt and pepper.
  3. Cook until translucent.
  4. Add garlic and cook 2 more minutes.
  5. Stir in sweet potatoes, stock or broth, cinnamon, and paprika.
  6. Bring to a boil.
  7. Reduce heat and simmer for 30 minutes.
  8. Sweet potatoes should be very tender.
  9. Using a blender or food processor, puree mixture (in batches if needed).
  10. Return mixture to the pot.
  11. Season to taste with salt and pepper.

Healthy Green Bean Casserole

green-bean-casserole-slider-image-cenegenics-phoenix-arizona-2016

*Stock image shows fried onion. Please note that this recipe does not call for fried onion. Fried onion is not on the menu.

Ingredients:

  • 2 – 9 oz. bags of frozen green beans
  • 1 pint of mushrooms, sliced
  • 1 onion (1/2 of onion finely sliced, ½ onion chopped)
  • 1 can of cream of mushroom soup (use “low sodium” or “reduced fat”)
  • ¾ cup of skim milk
  • Salt and pepper to taste
  • 2 Tablespoons flour
  • Cooking spray

Directions:

  1. Preheat oven to 400°F.
  2. Combine flour and a pinch of salt and pepper in a small bowl.
  3. Toss sliced onions in mixture until well coated.
  4. Spray a baking sheet with cooking spray.
  5. Spread onion strips on the tray.
  6. Bake for 10-15 minutes or until crispy.
  7. While the onions are baking, sauté the chopped onion and mushrooms until a little soft.
  8. In a casserole dish, combine the onions and mushrooms with the frozen green beans, soup, and milk.
  9. Season with salt and pepper.
  10. Bake the casserole for 25 minutes.
  11. Top with the baked onion strips and bake for 5 more minutes.

Olive Oil Herb Dip

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Ingredients:

  • ½ teaspoon oregano
  • ½ teaspoon fresh basil
  • ½ teaspoon rosemary
  • ¼ teaspoon salt
  • Fresh ground black pepper to taste
  • 1 pinch red pepper flakes
  • 2 cloves fresh garlic, minced
  • 1/3 cup extra virgin olive oil

Directions:

  1. In a small bowl, mix together the dry herbs.
  2. Add minced garlic.
  3. Stir to combine and moisten the herbs.
  4. Transfer herb mixture to a small dish.
  5. Pour olive oil over the herb mixture.
  6. Ready to be used for breads and crackers.

Prosciutto-Wrapped Asparagus Spears

prosciutto-wrapped-asparagus-spears-slider-image-cenegenics-phoenix-arizona-2016

Ingredients:

  • 33 bunches of asparagus, stems trimmed 2 inches from the bottom
  • 2- 4oz packages of prosciutto
  • Fresh ground pepper
  • Extra virgin olive oil
  • Aged balsamic vinegar

Directions:

  1. Preheat broiler to high
  2. Divide asparagus evenly onto two large baking trays.
  3. Drizzle olive oil over the spears, season with the pepper
  4. Cut each slice of prosciutto into 3 thin strips and wrap one strip around each asparagus spear.
  5. Pop a tray under the broiler for 5-8 minutes (turning the spears at the halfway point) or until the prosciutto crisps up and the asparagus is tender.
  6. Repeat the process with the second tray.
  7. Plate the spears when they are finished and drizzle on some aged balsamic vinegar.

Trail Mix

trail-mix-slider-image-cenegenics-phoenix-arizona-2016

Ingredients:

  • 2 cups peanuts (unsalted)
  • 1 cup almonds
  • 1 cup cashews
  • 1 cup dark chocolate chips
  • ½ cup dried blueberries
  • ½ cups dried cranberries
  • ½ cup coconut flakes

Directions:

  1. Mix all together.
  2. Enjoy as a snack.

Wild Rice and Cranberry Dressing

wild-rice-and-cranberry-dressing-slider-image-cenegenics-phoenix-arizona-2016

Ingredients:

  • 2 cups wild rice blend
  • ¾ c dried cranberries
  • 2 tbsp. olive oil
  • 1 large onion, chopped
  • ½ tsp salt
  • ¼ tsp Pepper
  • 2 cloves garlic
  • ½ c chopped parsley (fresh preferred)
  • ¼ c chopped dill (fresh preferred)
  • 4 scallions

Directions:

  1. Cook the rice blend according to package directions.
  2. Fold in the cranberries, cover, and let stand for 10 minutes.
  3. Meanwhile, heat the oil in a large skillet over medium heat.
  4. Add the chopped onions, season with ½ tsp salt, and ¼ tsp pepper and cook, covered, stirring occasionally, for 6 minutes.
  5. Using a spoon, gently stir.
  6. Transfer to a lightly floured work surface and knead until smooth, 5-6 minutes.
  7. Return onions to skillet.
  8. Stir until the onions are tender and beginning to turn brown.
  9. Add the garlic and cook, stirring, for 2 minutes stir in the parsley.
  10. Add the onion mixture, scallions, and dill to the rice and toss to combine.

Pumpkin Pie Pudding

pumpkin-pie-pudding-slider-image-cenegenics-phoenix-arizona-2016

Ingredients:

  • ½ cup sugar, divided
  • 2 tablespoons cornstarch
  • 1 ¾ cups 1% low fat milk
  • 1 large egg
  • ½ cup canned unsweetened pumpkin
  • 2 teaspoons of vanilla
  • 1 teaspoon of cinnamon
  • 1/8 teaspoon salt
  • ¼ teaspoon nutmeg
  • ¼ cup chopped pecans
  • Cooking spray
  • Dash of salt
  • Low fat Whipped Cream

Directions:

  1. Combine 6 tablespoons sugar and 2 tablespoons cornstarch in a medium saucepan over medium heat.
  2. Combine milk and egg, stirring well with a whisk.
  3. Gradually, add milk mixture to sugar mixture.
  4. Stirring constantly, bring to a boil.
  5. Cook for 1 minute, keep stirring.
  6. Remove from heat.
  7. Combine pumpkin, vanilla, cinnamon, salt and nutmeg in a bowl, stirring well.
  8. Slowly, add pumpkin mixture to milk mixture, whisking constantly.
  9. Place pan over low heat, and cook for 3 minutes or until thoroughly heated, keep stirring. (Do not boil.)
  10. Divide pudding evenly in to 4 bowls.
  11. Cover surface of pudding with plastic wrap.
  12. Chill.
  13. Line a baking sheet with foil.
  14. Coat foil with cooking spray.
  15. Place the remaining 2 tablespoons of sugar, pecans and a dash of salt in a nonstick pan.
  16. Cook over low heat until sugar dissolves and is golden (about 3 minutes), stirring frequently to coat nuts.
  17. Transfer mixture to baking sheet and cool completely.
  18. After cooled, chop nuts coarsely.
  19. When ready to serve, dollop 2 tablespoons of whipped cream in each pudding cup and top with 1 tablespoon pecans.
Dr. C.B. Daniel Cenegenics AZ Elite Health and Age Management
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