Cauliflower Mash Recipe

Use this easy, tasty recipe as a substitute for starchy mashed potatoes in your holiday meals!


8 cups fresh cauliflower florets
1/4 cup Hidden Valley® Light Ranch Dressing
1 thinly sliced green onion
1/4 tsp salt

1. In a large pan, bring water to a boil; add cauliflower and cook until very tender.
2. Drain the cauliflower and place in a bowl.
3. Add the ranch dressing and salt; mash by hand or in a blender until light and fluffy.
4. Place mixture in a bowl and sprinkle with green onions.
5. Serve warm.



Pumpkin Cheesecake Recipe

The holidays are an easy time to slip off the fitness wagon, but if you’re looking for a sweet treat that won’t break the calorie bank…look no further than this delicious dessert!

Serving Size: 1 slice     Calories: 238     Carbs: 10g     Fiber: 3g     Sugar: 4g     Protein: 9g


1½ cup Bob’s Red Mill® Almond Meal/Flour
3 Tbsp butter
3 Tbsp Splenda®, granulated
2 8- oz package low-fat cream cheese
¾ cup Splenda®, granulated
2 tsp vanilla extract
1½ cup canned pumpkin
½ cup low-fat sour cream
4 large eggs
1½ tsp cinnamon
1 tsp ground ginger
½ tsp nutmeg
¼ tsp cloves, ground
¼ tsp salt


1. Heat oven to 350 degrees F.
2. Mix almond meal, 3 Tbsp of Splenda®, and melted butter.
3. Pat mixture into 9-inch spring form pan.
4. Bake for 8-10 minutes until the crust begins to brown. Be careful not to burn.

1. Reduce oven to 300 degrees F.
2. Place cream cheese, remaining Splenda®, vanilla in a large bowl and mix until smooth.
3. Add pumpkin and sour cream, and mix on medium speed until blended.
4. Add eggs one at a time, mixing between each.
5. Add spices and salt and blend.
6. Pour filling over crust, tapping the pan gently on your counter to settle it.
7. Bake for 1 hour 10 minutes or until a knife inserted in the center comes out clean.
8. Remove from oven; allow to cool at least 20 mins before removing the ring from the pan.
9. Chill for at least 2 hours before serving.


Cheesy Chicken Ranch Bake

This quick and easy casserole makes a tasty midweek dinner with leftovers for lunch! Serve it with your favorite fresh salad.

Serving Size: 1cup     Calories: 179     Carbs: 4g     Fiber: 2g     Protein: 4g


1Tbsp olive oil
1Tbsp coconut oil
1lb. chicken breasts, boneless and skinless
3tsp Hidden Valley® Ranch Seasoning Mix
2cups frozen broccoli florets
½cup shredded cheddar


1. Heat olive and coconut oil in a nonstick skillet.
2. Season chicken breast with 2 tsp ranch mix and add to skillet, cooking until done. Remove chicken from skillet and shred.
3. Prepare broccoli according to package directions.
4. Combine broccoli, chicken, cheese, and 1 tsp ranch mix in a baking dish, mixing well.
5. Bake 10-15 minutes or until the cheese is melted.


Eating Healthy for the Holidays

Here at Contemporary Health Center, our mission is to help you look and feel your best. No matter the place in your journey to the best “you,” we are committed to helping you get there! With that in mind, the holidays can be a significant stumbling block on the road to a healthier lifestyle. While it’s not so hard for some of us to skate through the holidays with nary a pound gained, for others of us, it can be a difficult time to stay on track.

In fact, most Americans will consume an average of 3000 calories at each holiday meal. That isn’t even counting breakfast, snacks, and the midnight raid on the leftovers! This year, give yourself the gift of an easy holiday meal – one that’s high on taste, low on calories, and will stick to your ribs like an good holiday feast should do!

Below are some Thanksgiving-themed recipes to give you a good start on prepping a healthy holiday meal.

Slow-Roasted Turkey


Serving Size: 4oz.     Calories: 174     Fat: 6g     Carbs: 8g     Protein: 20g

3lb. turkey roast, boneless
1/4cup unsalted butter
1tbsp. rosemary, chopped
2tbsp. chopped basil
2tbsp. garlic powder
1tsp. ground sage
1tsp. coarse kosher salt
2cups water

Preheat oven to 325 degrees F. Place thawed turkey in a roasting pan. In a small bowl, combine softened butter, rosemary, basil, garlic powder, sage, salt, and black pepper. Rub the herb mixture over the roast. (If turkey has skin, rub some of the herb mixture beneath it, taking care not to puncture.) Pour water into roasting pan and cover. Bake for 3 hours or until the internal temperature reaches 170 degrees F. Let turkey rest for 30 minutes before carving.



Serving Size: 1/2cup     Calories: 36     Fat: 1g     Carbs: 4g     Protein: 2g

1 10oz. package frozen cauliflower
1/2tsp. garlic powder
2 wedges Laughing Cow Light Swiss

Prepare cauliflower according to package directions. Add cooked cauliflower, cheese, and garlic powder to food processor. Blend to consistency of mashed potatoes.

Cranberry Sauce


Serving Size: 1/4cup     Calories: 19     Fat: 0g     Carbs: 5g     Protein: 0g

12oz. cranberries (fresh)
3/4cup Splenda
1cup water
2tbsp. orange zest

Place all the ingredients in a 2-quart sauce pan and bring mixture to a boil, stirring occasionally. Reduce heat to medium-low and cook for 10 minutes. Pour cranberry sauce
into dish, cover, and refrigerate overnight.

Sesame Ginger Green Beans


Serving Size: 1/2cup     Calories: 79     Fat: 3g     Carbs: 12g     Protein: 4g

32oz. fresh cut green beans
2tbsp. light yellow miso paste
3tsp. crushed red chili pepper flakes
4 cloves garlic, minced
1tbsp. ginger root, minced
4tbsp. sesame seeds
8tbsp. low-sodium soy sauce

Prepare green beans as desired and set aside. Mix soy sauce, miso paste, red pepper, garlic, and ginger and pour over green beans, tossing to coat. Sprinkle sesame seeds on top.

Guilt-Free Almond Cookies

Almond Cookies

Serving Size: 1 cookie     Calories: 32     Fat: 2g     Carbs: 2g     Protein: 1g

1 3/4cup sliced almonds
3/4cup Splenda
2 large eggs (whites only)
1/8tsp. salt
1tsp. vanilla extract

Preheat oven to 350 degrees F. Finely blend 1½ cups almonds and ¼ cup Splenda in a food processor and set aside. Beat egg whites and salt until soft peak forms. Then add remaining Splenda 1 Tbsp at a time, beating until mixture is thick and glossy. Mix in vanilla extract and almond mixture. Line 2 cookie sheets with aluminum foil and drop rounded spoonfuls of dough onto sheets (1½ inches apart). Sprinkle remaining almonds on cookies, pressing slightly to make them stick. Bake for 10 minutes and rotate cookie sheets. Bake an additional 5-8 minutes or until cookies are light, golden brown. Turn the oven off and allow the cookies to sit in the oven with the door slightly open for 30 minutes. Remove from the oven and allow cookies to cool on pan at room temperature. Peel cookies from foil and serve immediately or store in airtight container.

Slow Beef Stew Recipe

You’d be hard-pressed to find a better wintertime comfort food than a classic beef stew. Enjoy this tasty recipe for under 200 calories per serving!

Serving Size: 3oz. Calories: 183 Carbs: 9g Fiber: 1g Protein: 24g

12oz. bottom round beef
6 cloves garlic
2 medium (quartered) onions
4 Tbsp low-sodium soy sauce
2 Tbsp Grill Mates® Spicy Montreal Steak Seasoning
½ cup water
1. Preheat oven to 200 degrees F.
2. Place all ingredients in a cooking bag and place bag in a roasting pan.
3. Roast for 2 hours.


Turkey Meatloaf Recipe

Meatloaf is a classic comfort food that seems especially delicious in the later months of the year. Enjoy this hearty, rib-sticking recipe as you ring in the cool autumn weather!

Serving Size: 3oz.     Calories: 94     Fat: 1g     Carbs: 5g     Protein: 15g

1/2cup oatmeal
2Tbsp. skim milk
1/2cup ketchup
1/2cup chopped onion
1Tbsp. dijon mustard
1tsp. dried basil
3/4tsp. salt
1/4tsp. ground black pepper
2 large eggs, whites only
1 1/2lbs. extra lean ground turkey

1. Preheat oven to 350 degrees F.
2. In a large bowl, combine oatmeal and milk. Let stand for 5 minutes.
3. Add 2 tablespoons of ketchup and remaining ingredients.
4. Coat a 9×5 loaf pan with cooking spray and pour in meat mixture, spreading remaining ketchup on top.
5. Bake for 1 hour and let stand for 10 minutes before serving.


Pumpkin Casserole Recipe

With November squarely upon us, pumpkin season is still in full-swing! Here’s a great recipe from Medi-Weightloss for a pumpkin casserole that puts all the flavors of fall into one tasty dish.

Serving Size: 1/4cup  Calories: 120  Fat: 8g  Carbs: 6g  Protein: 6g

15oz. canned pumpkin
1 egg
1 Tbsp Splenda® brown sugar
3 Tbsp soft margarine
1 tsp pumpkin pie spice
1/2 tsp cinnamon
1/8 tsp salt
1/4 cup chopped pecans
1 Tbsp Splenda®
2 oz Medi-Weightloss Clinics® Whey Protein Shake (Vanilla)

Preheat oven to 350 degrees.
In a medium bowl, mix the pumpkin, egg, Splenda® brown sugar, 2 tablespoons of the margarine, pumpkin spice, cinnamon, and salt.
1. Pour the ingredients into a small casserole dish.
2. In another bowl combine the pecans, remaining margarine, Splenda®, and
3. Medi-Weightloss Clinics® protein powder.
4. Sprinkle over the pumpkin in the casserole dish.
5. Bake for 15 minutes or until topping has set.



Halloween Burgers

Grill up these scary good burgers for your Halloween party. Low-carb, plenty of protein, and lots of scary fun!

Serving Size: 1 Burger      Calories: 191      Fat: 4g      Carbs: 4g      Protein: 32g


1lb. extra lean ground turkey
1/2lb. lean ground beef
1/4c. diced onion
1 egg, beaten
2tbsp. chopped parsley
1 clove garlic, minced
2tbsp. dijon mustard
1/2tsp. salt
1tsp. pepper
6 slices reduced-fat cheddar cheese
12 romaine lettuce leaves


1. Mix ground turkey, beef, onion, egg, parsley, garlic, mustard, salt and pepper and form into 6 patties.
2. Cook patties as desired (grill, skillet).
3. While burgers are cooking, cut cheese into jack-o-lantern shapes.
4. When burgers are done, place 1 slice of cheese on each patty. Cut romaine and use two leaves as buns.

Note: This is an easy and fun meal for the kids to help prepare! Have them help with washing the lettuce or cutting the jack-o-lantern shapes in the cheese!


Crustless Spinach Quiche Recipe

Can we just let those three words soak in a little? Crustless… Spinach… Quiche. YUM.

Quiche is the ultimate breakfast comfort food – it’s warm, hearty and packed with protein to help get your day started! This recipe allows your to enjoy all the great parts of a quiche without all the calories and carbohydrates of a crust. Though quiche is definitely a breakfast classic, this recipe would make for a great dinner or as hors d’oeuvres in mini-muffin pans. Enjoy!

10 ounces frozen chopped spinach
4 ounces reduced fat cheddar cheese
1/2 tsp. ground nutmeg
2 cups Egg Beaters®
1/4 cup chopped white onions

1. Allow the spinach to thaw and drain out the excess water.
2. Mix all the ingredients together in a large mixing bowl.
3. Use cooking spray to grease a muffin pan.
4. Pour the mixture in 1/2 cup portions into the muffin pan.
5. Bake at 350 degrees for 20 minutes.
6. Salt and pepper to taste.


Spinach & Feta Frittata

This tasty frittata makes for a protein-packed meal that’s good any time of day! Mix & match other veggies to keep this recipe fresh.

Calories: 153        Total Fat: 7g        Total Carbs: 4g        Protein: 18g

1 large egg
2 large eggs, whites only
2tbsp. chopped onion
1cup spinach
2tbsp. Athenos reduced-fat feta cheese

1. Coat a small pan with nonstick spray and saute onion over medium-high heat for 2-3 minutes or until tender.
2. Turn on your oven broiler as the onion cooks.
3. Add spinach to pan and saute 30-45 seconds or until wilted.
4. Distribute onions and spinach evenly throughout the pan, then add egg mixture.
5. Sprinkle with feta and cook until the bottom of the fritatta begins to set.
6. Place under the broiler until frittata looks fluffy and lightly browned.