Tag: healthy

Grilled Zucchini Roll-Ups

Grilled Zucchini Roll-Ups

Prep Time: 10 mins                                         Cook Time: 10 mins


2     large zucchini, cut lengthwise into strips, ¼-inch thick

1     red bell pepper, seeded, cut into quarters

2     tbsp. extra virgin olive oil, divided

1     (4-oz.) pkg. herbed goat cheese

1     tbsp. finely chopped fresh basil

2     tsp. balsamic vinegar



  1. Coat grill with nonstick cooking spray. Preheat grill to medium-high (350* to 400*F). Brush both sides of zucchini strips and bell pepper quarters with 1 tbsp. of the oil. Season with salt and pepper to taste.
  2. Place zucchini and bell pepper on grill.   Grill 3 to 5 minutes per side or until soft. Remove from grill; slice bell pepper into ¼-inch strips.
  3. Place 1 tsp. of the goat cheese about ½ inch from one end of each zucchini strip. Top each with 1 bell pepper slice. Gently roll up the strip, and place seam side down on a serving platter. Repeat with remaining ingredients. Sprinkle roll-ups with basil, drizzle with vinegar and remaining 1 tbsp. of oil, and serve.


Makes 12 to 16 roll-ups

Per serving:  45 calories, 3g fat, 2g saturated fat, 5mg cholesterol, 40mg sodium, 2g carbohydrate, 1g fiber, 2g protein



Wait until week 7 to try adding in goat cheese.

Almond Chicken Salad

Almond Chicken Salad

This simple, but nice, recipe was contributed by a Go Figure client.  It can be used as is, or as a base to which more veggies can be added.  Have it for a light summer dinner, and be sure to make enough for lunch the next day.


1 lb. chicken tenders

2 sticks celery, chopped

¼ cup onion, chopped fine

¼ cup mayonnaise

2 Tbsp. toasted slivered almonds*

Cook chicken, or used leftover chicken breast, and cut into small pieces.  Chop celery into ¼ inch pieces. Mix together all ingredients.  Add salt and pepper to taste.


*Slivered almonds can be purchased that way, and can be toasted on stovetop or oven on low heat.  Keep extras in freezer to preserve nutrients and use for quick add-in to salads and entrées.


Optional add-ins for salad: cucumber, dried fruit-sweetened cranberries (available in bulk at Co-op.)




Classic Cobb Salad

Classic Cobb Salad

With a little planning, you can have a few leftovers that make a great salad!

Start with:

Baby spinach

Top with:

Avocado slices

Feta cheese or a little shredded low-fat colby

Hard-boiled egg slices

Sliced olives

Tomato slices


Chicken or turkey breast strips

Cooked bacon strips, crumbled

Drizzle with:

Oil and vinegar, or a little of your favorite dressing mixed with olive oil

High Protein Low Carb Cottage Cheese Pancakes

High Protein Low Carb Cottage Cheese Pancakes

This is a special Father’s Day breakfast for those who aren’t in their first two weeks of the program. These pancakes don’t taste at all like cottage cheese and are very yummy. (Notice how much better these taste and you feel when you eat these, compared to white flour pancakes!)
Serves 3-4

1 cup low-fat cottage cheese
2 T. grapeseed or vegetable oil, plus extra oil to cook in
6 eggs
½ cup almond flour (available in bulk at Rosauer’s Huckleberry’s section)
¼ tsp. salt
½ tsp. vanilla

Heat pan to medium, put all ingredients in blender and mix until smooth. Using a small amount of oil in pan, cook until bubbles start forming. Turn, cook very briefly, and remove from pan. (The batter will be very thin and only requires a short cooking time.)

Serve with a little homemade fruit sauce (recipe below), pure maple syrup or low carb yogurt and fruit. Some people love these so much that they prefer them plain, without any topping.

Low Carb Fruit Sauce

2 cups frozen unsweetened fruit (i.e., boysenberries, blackberries, peaches)
1 cup water, mixed with 1 T. cornstarch
4 T. agave syrup
Pinch of salt

Put frozen fruit in pan. Mix all other ingredients together and pour over fruit. Bring to boil, stirring occasionally. Enjoy!

Copyright David and Cheryl MacDonald, 2009


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