GreenLite Recipe: Grilled Radicchio and Fontina

Grilled Radicchio and Fontina RecipeThis delicious recipe has a strong, rich flavor. Best served with baked halibut or cod along with a few lemon wedges.

Ingredients

  • 1 ten-ounce head radicchio
  • 2 tablespoons balsamic vinegar
  • Salt and freshly ground pepper
  • 2 teaspoons chopped fresh oregano
  • 2 tablespoons extra-virgin olive oil
  • 2 ounces finely grated Fontina, Gruyere or Gouda cheese

Instructions

  • Keeping base intact, quarter radicchio so head opens out into four wedges. Combine vinegar, salt, pepper, and 1 1/2 teaspoon oregano. Whisk in oil. Brush half the vinaigrette over cut radicchio.
  • Place a grill pan over medium heat. Place radicchio, cut-side down, on the pan. Cover radicchio with a metal bowl. Cook 2 to 4 minutes, until leaves start to soften. Turn radicchio over and sprinkle with most of the cheese, leaving a little for garnish. Cover and cook on low heat until outer leaves are soft and cheese has melted, 3 to 5 minutes.
  • Transfer to serving platter, drizzle with remaining half of the vinaigrette, 1/2 tablespoon oregano, and cheese.

Units per serving:

  • Protein: 0.5
  • Carbohydrates: 0.5
  • Condiments: 2

Nutrition facts per serving:

  • 136 Calories (103 calories from fat)
  • 11.5g Fat
  • 4.5g Protein
  • 3.5g Net Carbs

GreenLite Recipe: Sugar Free, Guilt Free Chocolate Meringues

GreenLite Sugar Free Chocolate Meringues

This delicious treat is basically just egg whites with cocoa powder. It’s easy to make, but in order to achieve the right texture you need to follow instructions religiously.

Ingredients

  • 6 egg whites at room temperature
  • 1 teaspoon vanilla extract
  • pinch of cream of tartar
  • 1 cup of granular Splenda or ¾ cup of Truvia or a mixture of both (don’t use any other artificial sweetener)
  • ¼ cup unsweetened cocoa (in baking aisle)

Preparation

Preheat over to 250˚F. Beat the egg whites in a glass or aluminum, immaculately clean bowl (preferably, in a non-humid environment, if you can help it). Once they become opaque and white, add the extract and the pinch of tartar. Keep beating to soft beaks, then add in the sweetener and the cocoa slowly.

Once the mixture is uniform, use a teaspoon to transfer the egg whites onto a parchment paper-lined cookie sheet (no oil needed). Try to keep them as uniform-sized as possible, to ensure even baking.

Bake 1 hour. Once the meringues are set, turn off the oven and leave the cookies in the oven to dry (about 1 more hour). Take out the baking sheet and allow the cookies to cool completely prior to removing them from the sheet. Store in a sealed air-tight container.

Yield: 30-40 meringues (depending on their size). Each serving = 4-6 meringues.

Exchanges per serving

Condiment: 1

Nutrition facts per serving

20 Calories (4 calories from fat); 0.4g Fat; 3.6g Protein; 1g Net Carb

Real Weight Loss Story | Sharon J.

Real Weight Loss Story | Sharon J.I heard about GreenLite Medicine while listening to KRTY during their version of the biggest loser competition. I heard the contestants talk about the program and how the medical and educational support they received was focused solely on weight loss. I was intrigued to say the least -I’ve been borderline diabetic for years but wasn’t completely diagnosed as a diabetic. I had no idea that just being “borderline diabetic” could be a factor in maintaining a healthy weight. Now, I get it! For me this is a lifelong change that will keep me healthy and looking fabulous!!!

 

My first appointment with GreenLite was on May 25th 2011. My goal was to lose 33 pounds, to date I’ve lost 16 pounds. But I’m not done yet!!! First and foremost I want to thank Doctor Rugh for developing this program and assembling such a wonderful and caring staff. The Educator that I saw most regularly was Holly, I just adore her! She made me feel extremely comfortable and as I started to lose weight she showed me how to celebrate my victories, no matter how small. She really gave me the support and education I needed to make this work. Thank you Holly!!!

I used to be a gym rat, but I have found that I always had a million excuses for not going to the gym (and was throwing money away!). So after starting the program, I invested in a few key pieces of equipment (Thank you Craig’s List!!!). I bought a used treadmill, a few hand weights, a freestanding  boxing bag and purple boxing gloves (you can be girly and still beat something up!). While I enjoy running, I have come to LOVE boxing. It’s a total body workout, cardio and stress reliever all rolled into one. And if I’ve had a particularly bad day throwing in a few side-kicks is a great for the abs. I like to run, but being overweight I couldn’t run for very long or very fast. However, about a month ago I was able to run a ten minute mile! I haven’t been able to do that since high school and that was definitely a while ago. As I was gaining weight in the past, I was pulling clothes out of my closet and putting them in a box. Now that I’m getting smaller, I can open that box and see what I can fit back into. I love it, it gives me the confidence boost I need, it feels like Christmas!

Being on a Low Carb Diet, I thought pasta was gone for good, which didn’t make me very happy. But one of my GreenLite packets listed Shirataki Noodles as a safe option for the program. I wasn’t crazy about the “rubbery” description, so I asked Holly what they were like and she gave me some great ideas of how I could use them. Here is my recipe for what my husband calls “Italian Stir-fry”.

From prep to eating takes about 30 min.

 

Ingredients:

2 Packets of Fettuccini shaped Shirataki noodles (found these at Sprouts)

1 Pack of Jennie-O sweet Italian sausage

4 small zucchini’s

2 cups Broccoli tops

1 cup onions

1 cup of mushrooms

1 Tbs. Olive oil or cooking spray

1 Jar of pasta sauce (I look for the one with the lowest amount of sugar per serving)

Directions:

  • For this dish we’ll use one large frying pan (you should wipe this out after you cook the sausages).
  • Wash the zucchini but leave the skin on, cut them in half lengthwise then cut into slices. I use the pre washed and pre cut mushrooms but if you get the whole mushrooms wash and slice how you like same with the onion. Wash and cut the broccoli tops so they are in bite size pieces. Set the veggies on the side.
  • Drain your noodles and rinse them well (do not smell them before you cook them, it’s not pleasant)
  • Before cooking the sausage I remove the casings and put them in the frying pan. As they cook break them up into smaller pieces. To remove the liquid from the sausage, on my counter I put down multiple layers of news paper (the sports section will work perfectly) then put multiple sheets of paper towels. Once the sausage is cooked through carefully put the sausage on the paper towel. Making sure the news paper doesn’t touch the meat, tightly roll everything up. With your hands press down on the roll to get the access water and/or grease out, put this in a bowl and set aside.
  • While cooking you veggies boil a pan of water and just before you turn off your veggies par-boil your noodles. Use the directions on the package.
  • In your frying pan add the olive oil or cooking spray and first add the mushrooms and onion let these cook until the onion is slightly translucent then add the rest of your veggies until the broccoli is a bright green or until desired texture.
  • In a serving bowl place your noodles add ¾ cup of veggies (this is 1 ½ carb exchanges) and 2 to 3 ounces of meat, depending on the serving size and the amount of sugar I’ll use about a ¼ cup of pasta sauce. Put the bowl in the micro wave just long enough to heat the sauce and the meat. Enjoy!

A tip for the kids: cook the veggies and put them in a blender with the pasta sauce and give it a whirl!

GreenLite Recipe: Flavorful Vegetable Daal

Ingredients

  • 1 quart vegetable or chicken broth
  • 1 cup uncooked red lentils, washed and picked over
  • 1 medium turnip, peeled and diced
  • Cooking spray (such as olive oil or PAM)
  • 1 medium onion, chopped
  • 1 jalapeno pepper, seeded and minced
  • 2 teaspoons curry powder
  • 1 (15½ oz.) can chickpeas, rinsed and drained
  • 1 (14 ½ oz.) can diced tomatoes
  • 2 garlic cloves, minced
  • 1½ teaspoons fresh ginger, peeled and chopped
  • Salt & pepper to taste
  • 2 tablespoons fresh cilantro, chopped
  • 1 cup plain nonfat Greek-style yogurt (about 2 tablespoons per serving)

Preparation

Combine lentils, turnip and broth in a medium saucepan and bring to a boil. Turn the heat
down to medium-low so that the mixture bubbles gently, cover partially and cook for about 15-20 minutes, stirring occasionally and checking to make sure lentils aren’t too dry. If so, add more liquid. Cook till lentils are soft and beginning to turn to mush and turnip is tender. The mixture should be moist but not soupy.

Meanwhile, heat a large nonstick skillet over medium heat and spray with cooking spray. Add turnip and sauté for 10 minutes, stirring occasionally. Add onion, jalapeno and curry powder; keep stirring to prevent burning. When onion is softened, add chickpeas, tomatoes, garlic and ginger and sauté for about 5 more minutes. Add lentils, salt & pepper; cook till heated through.

Serve in small bowls, each garnished with 2 tablespoons yogurt and a good sprinkle of cilantro.

Exchanges per serving:
Yield: 6 servings (1 cup each)*
Protein: 2
Carbohydrate: 1

*Limit to 1 serving a day during acute weight loss phase.

Nutrition facts per serving

130 calories (9 calories from fat); 1g fat; 15g protein; 15g net carb.

Adopted from: Weight Watchers, Ready, Set, Go! Cookbook

Recipe: Low Carb Granola

Low carb granola recipe by greenlite medicine Substitute any nuts or seeds you like in this recipe, but the flax meal is essential, and the coconut is helpful. These ingredients will absorb the liquids and help form the “granola” clumps. Since this recipe pretty rich, even a small portion will do.

Ingredients

  • 1 cup raw almonds, slivered
  • ½ cup raw walnuts, chopped
  • ½ cup raw pumpkin seeds
  • 1 cup shredded coconut, reduced-fat and unsweetened
  • ½ cup flax seed meal
  • ½ teaspoon salt
  • ½ cup water
  • ¼ cup butter or coconut oil
  • ½ cup sugar-free maple-flavored syrup
  • 1½  cup dry-roasted soybeans such as Seapoint Farms
  • Edamame or Organic Just Soynuts (sold at WholeFoods Market and other health food stores)

Preparation

Heat oven to 325 F. Cover baking sheet with sides with a greased parchment paper.

Melt the butter or coconut oil in a large bowl. Stir in sugar-free syrup. Add nuts, seeds, coconut and salt, mix together. At this point, it’s good to taste it and add more sweetener if desired. Keep in mind that it will be less sweet after baking and adding soybeans. Turn out onto the baking sheet and press into an even layer.

Bake for 30-40 minutes. Twice during the baking, stir the mixture with a large spoon. Press mixture back down, but after the second time, don’t move it around any more. Bake until fragrant and lightly browned on the surface.

Let cool completely in pan. It will crisp as it cools. Add soybeans and store in sealed container.

Serve with nonfat Greek-style yogurt and fresh fruits such as blueberries.

 

Yield: 40 Servings (3 tablespoons each)

GreenLite Exchanges per serving:

Protein: ½ (Fat)

Condiment: 1*

Nutrition facts per serving:

Calories: 74 (52 calories from fat)

Fat: 5.8g

Protein: 4g

Carb: 1.5g net

*Due to the high fat content, watch portion size carefully and limit to max one serving a day during acute weight loss phase.

Adopted from: Laura Dolson, About.com’s Guide to Low Carb Diets

Tropical Summertime Protein Smoothies

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Tropical Mango

Ingredients:

  • ½ cup frozen mango and mixed berries of choice
  • ¼ cup fat free Greek-style yogurt (such as Fage Total 0%)
  • Stevia or Splenda as desired
  • water and ice as desired
  • 1 scoop of Isopure protein powder, vanilla flavor (or add a bit of vanilla extract if using plain)

 

Lemony Mango

Ingredients:

  • ½ small frozen mango
  • ¼ cup fat free Greek-style yogurt (such as Fage Total 0%)
  • water and ice as desired
  • Stevia or Splenda if desired
  • Squeeze of lemon as desired
  • 1 scoop Isopure protein powder, vanilla flavor (or add a bit of vanilla extract if using unflavored protein powder)

 

Banana Chocolate

Ingredients:

  • ½ frozen banana
  • ¼ cup fat free Greek-style yogurt (such as Fage Total 0%)
  • Stevia or Splenda as desired
  • water and ice as desired
  • 1 scoop of Isopure protein powder, chocolate flavor

 

Preparation

Place ingredients in blender, about 2 minutes on high, adding protein powder at the last 15 seconds of blending.

 

Exchanges per serving:

Protein: 3½
Carbohydrate: 1

Nutrition facts per serving:

Calories: 190-200 (5 calories from fat)

Fat:0.5g fat

Protein: 29g

Net Carb: 15-20g

Fajita Salad

 

steak salad l

 

Ingredients

1 tablespoon prepared Lawry’s Taco Seasoning blend

10 oz cooked lean roast beef, thinly sliced

2 measured teaspoons Extra-Virgin Olive Oil

½ large red bell pepper, thinly sliced

4 cups chopped romaine lettuce

1 cup chopped beefsteak tomatoes

½ cup diced onion

3 tablespoons fresh lemon juice

¼ cup chopped fresh cilantro or Italian parsley leaves

4 oz reduced-fat Monterey Jack cheese, divided into 4 servings

Preparation

In medium bowl, combine taco seasoning and beef slices tossing to coat.  Warm 1 teaspoon of oil in large non-stick skillet over low heat.  Add pepper and onion; cook 4 minutes, until softened and lightly charred, stirring often.  Add beef slices; cook to warm through.

Combine lettuce and tomatoes in large serving bowl.  Toss with remaining olive oil and lemon juice. 

Divide salad into 4 servings and top with equal amount of beef, pepper and onion mixture.  Sprinkle with cheese and cilantro.  Serve immediately.

Yield: 4 Servings

Exchanges per serving

Protein: 3 1/2

Carbohydrate: 1/2                                                                 

Nutrition facts per serving

240 calories (95 from fat); 31g protein; 5g net carb; 10.5 g fat

Low-Carb Pizza Margherita

 

patatas bravas
If you don’t have an ovenproof pan, cook the egg “crust” in whatever pan you have and then transfer it to a baking sheet before dressing it with the sauce and cheese to finish it off in the oven.Ingredients

Cooking spray (such as Pam)
½ cup Egg beaters
1 oz low-fat mozzarella string cheese, chopped
1/4 cup marinara sauce*
Big pinch of dried oregano or basil (optional)
Salt and pepper to taste
1 tablespoon grated Parmesan cheese

Preparation

Set small oven-proof pan over medium heat; lightly coat with cooking spray. Add egg mixture and cook without stirring for about 2 minutes until the bottom is set and the top is just a bit loose. Using a rubber spatula, scrape down sides to completely release egg from pan.

Flip the egg over. Cook for a few seconds on the second side and then scatter the mozzarella evenly over the surface. Spoon the marinara sauce and sprinkle it with the oregano or basil, salt and pepper to taste. Dust the pizza with the Parmesan cheese.

Leaving the pizza in the pan, place it under a heated broiler about 1 minute or until the cheese is done to your liking. Remove and serve immediately.

*Note: Additional toppings such as low-fat turkey Italian sausage, sautéed mushrooms, or sautéed peppers can be added.

 Choose a marinara sauce with 70 calories per ½ cup serving, 8 grams net carbs, and up to 6 grams sugar. Safeway Select Marinara or Trader Joe’s Arrabiata are good choices.

Yield:  1  Serving                                                                                                 
Exchanges per serving
Protein: 3
Carbohydrate: ½ (adjust exchanges for any additional toppings)

Nutrition facts per serving
165 calories (calories from fat 44); 4.5g fat; 20g protein; 7g net carb.

Real Weight Loss Stories | Spotlight on Dawn H.

Real Weight Loss Stories | Spotlight on Dawn H. I decided to seek help with weight loss for the overall goal of feeling better about my health and having more energy.

I realized I was limiting myself to social invites from friends because I had low self-esteem due to my weight gain over the past few years. My acupuncturist, Ted Ray, referred me to GreenLite Medicine and I started the program on June 28, 2010.

Holly, my health educator, and I clicked immediately and I knew she was the right person to meet with me weekly. Holly encourages me even when I may hit those small plateaus and offers alternative options to try. I had grown skeptical of weight loss plans and if they would actually work for me.

Over the years, I had tried everything from Weight Watchers to physician-monitored liquid diets and each time gained all of the weight back within a year. I picked GreenLite because the plan uses real food, is physician and nutritionist monitored and is simple to follow. I researched reviews on Yelp as well. I am impressed with the personable staff – from the nutritionists to the front desk, everyone is always available to answer any questions or offer tips on recipes. As an added bonus my medical Flex spend plan is also covering the cost.

Before GreenLite, I had been working out 4-6 days a week for years, but the scale never budged. After signing up with GreenLite, I also consulted with a personal trainer at my gym. I schedule my workouts daily, otherwise it would be too easy to skip the gym. I love the circuit and spin classes because there are other people in the group, and that makes me feel more accountable.

Three years ago I never would have thought I would be doing a spin class, but now I really look forward to it. Working out has become a lifestyle change and I really do look forward to it, at least most days!

My eating habits have changed drastically as well. I tend to grill all of my meats and veggies; it’s quick, easy and no added fat. I mix a little Greek yogurt with a tablespoon of hummus for a veggie dip. The recipes I have tried and use regularly from GreenLite are the pumpkin pie (I make it in individual ramekin cups), the green beans with citrus and almonds, the egg muffins and the meatloaf (put into muffin tins for easy individual servings). I cook cedar plank salmon once a week and mix fresh dill with Greek yogurt and lemon for a yummy garnish. I also always weigh ALL of my proteins.

My nightly treat is either sugar free Jell-O, the GreenLite hot cocoa with a little whip cream or an apple with Better than Peanut Butter (a tasty spread with lower fat/sugar than PB you can get at Trader Joe’s). As a reward treat when I hit 40 pounds of weight loss, I treated myself to a “mini” Kara’s Cupcake on Santana Row. It allowed a splurge, but I didn’t feel guilty on over indulging with a full serving of a dessert.

It may sound vain, but for the first time in my life I actually fit into brands of designer jeans! I have gone from a size 16 to an 8 so far and my personal goal is to lose one more size. I bought my first pair of True Religion jeans; when I tried them on in the past I couldn’t even get them past my knees. I have also been looking forward to more social activities with old friends, where in the past I would have declined because I felt down and had nothing to wear. I took all of my “fat” clothes to the Goodwill and consignment stores, a total of 20 bags to date. I don’t want the big clothes to fall back on. It’s been fun buying new styles of form fitting clothes. I set a reminder to clean out any too big clothes every 6 weeks and donate them.

I work remotely and recently attended my company holiday party in San Diego. Everyone was shocked at the change in my body/appearance. It was nice to hear people asking how they could do it as well. It’s also refreshing that for the first time in many years, my New Year’s resolution will not be to lose weight and go to the gym, I am ahead of the game this time.

I have never been a fan of the scale, but now weigh myself every day. It keeps me accountable and I think I will continue to do that even after maintenance. I have worked too hard to let the weight come back again, I am 100% motivated to keep it off for the long term.