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Monthly Archives: October 2014

  • Chicken and Bean Tortilla Soup


    1 tsp. extra virgin olive oil
    1 cup onion, chopped
    2 cloves garlic, minced
    2 cups cooked, shredded chicken breast (skin removed)
    1 cup low-sodium pinto beans
    1 tbsp. fresh jalapeño, chopped and seeded
    1 tsp. ground cumin
    1 tsp. Worcestershire sauce
    ½ tsp. chili powder
    Two 14-oz. cans low-sodium chicken broth
    One 14½-oz. can low-sodium diced, peeled tomatoes
    1¼ cups crushed, baked tortilla chips (about 16 chips)
    ½ cup plain low-fat yogurt (for garnish)

    chicken and bean tortilla soup


    Heat olive oil in Dutch oven over medium-high heat. Add onion and garlic; sauté 2 minutes. Stir in chicken and all remaining ingredients except tortilla chips and yogurt. Reduce heat; simmer 1 hour. Ladle soup into bowls; top with crushed tortilla chips and a dollop of yogurt.

  • Cauliflower Mash


    ½ cup purified water
    ½ cup low-sodium chicken broth
    1 pound cauliflower, trimmed and cut into 1-inch pieces
    1 tbsp. extra virgin olive oil

    cauliflower mash


    Bring water and stock to boil in large pot. Add cauliflower; cook until tender (approx. 20-30 minutes). Drain in colander and press with small plate to release all liquid. Transfer cauliflower into food processor. Add olive oil and purée mixture until smooth and creamy.
    Tip: This is a delicious, low-calorie substitute for mashed potatoes.

  • Brussels Sprouts


    1 lb. fresh Brussels sprouts
    2 tbsp. extra virgin olive oil
    Sea salt and freshly ground pepper to taste.
    ⅛ tsp. fresh nutmeg, grated
    ¼ cup raw pecans, halved
    1 tbsp. lemon juice

    brussel sprouts

    Boil or steam Brussels sprouts until just tender (approx. 3-4 minutes). Strain and place in a bowl of ice water to keep color bright green. Let cool and cut into halves. Heat olive oil in a sauté pan on medium-high heat. Add Brussels sprouts and cook for several minutes, until sprouts have reached desired doneness. Add salt, pepper and nutmeg to taste. Remove from heat, toss in pecans and lemon juice. Serve and enjoy.

    Tip: To avoid bitterness, do not overcook Brussels sprouts.

  • 5 Foods That Fight Belly Fat

    You’ve crunched, you’ve crouched, you’ve lunged, and you’ve lounged around with one of those infomercial shaker things attached to your core, but that stubborn belly fat just won’t go away. Living in a society of extremes, it’s not always easy to find the balance between becoming a full on gym rat and indulging in every fast food joint that catches your eye. Somewhere between the deliciousness and the bar bells is a place where your belly fat disappears and you still maintain some semblance of a life!

    foods Continue reading

  • Miso-Steamed Wild Salmon over Rutabaga & Greens


    8 leaves collard greens
    1 tsp. toasted sesame oil
    2 cloves garlic, minced
    ½ rutabaga, roots trimmed, sliced into matchsticks
    1 cup + ½ cup water
    1 tbsp. red miso paste, dissolved in ½-cup water
    1 medium onion (sweet), thinly sliced
    Two 3-oz. fillets wild salmon
    1 tbsp. dill, washed and finely chopped
    ½ tsp. toasted sesame seeds

    Miso-Steamed Wild Salmon over Rutabaga


    Wash collard greens, remove thick stems. Stack leaves and roll lengthwise. Slice very thin. Set aside. Heat sesame oil in large sauté pan at medium-high heat. Add garlic; cook 1 minute. Add rutabaga; cook 2 minutes. Add 1 cup water; bring to a boil. Reduce heat to low. Cover with heavy lid; cook 5 minutes. Add collard greens; cook 3 minutes. Remove from heat, drain, set aside. Combine onions and ½ cup water in large sauté pan. Bring to a boil. Reduce heat to medium-low; cover with heavy lid. Cook until water evaporates. Remove lid; stir in miso. Place fish atop onions and sprinkle with dill. Cover and cook 10 minutes. Remove from heat. Serve atop collard greens and sprinkle with toasted sesame seeds.

  • Almond Crusted Sole


    1 lb. sole or flounder fillets
    Juice of one lemon
    Sea salt and freshly ground pepper to taste
    ¼ tsp. paprika
    ¼ cup sliced almonds
    2 tbsp. olive oil
    5 sprigs fresh dill
    Cooking spray

    Almond Crusted Sole

    Preheat oven to 350°. Sprinkle fillets with lemon juice, then salt, pepper and paprika; place on lightly greased cookie sheet. Add almonds to top of each fillet. Drizzle with olive oil and garnish with dill. Bake for 10-15 minutes until fillets flake easily with a fork. Remove from oven; let stand approx. 5 minutes before serving.

    Tip: To increase the fiber content of this recipe, serve fish with brown rice and steamed broccoli.

    Nutrition Facts:
    Serving size: ¼ recipe; Calories 203; Fiber 2g; Protein 23g.

  • Grilled Shrimp & Veggie Kabobs

    ½ lb. shrimp (approx. 20), peeled and deveined
    1 small zucchini, cut into large cubes
    1 small yellow squash, cut into large cubes
    10 cherry tomatoes
    1 Vidalia onion quartered
    1 large red bell pepper, cut into large slices
    1 large yellow bell pepper, cut into large slices

    grilled shrimp and veggie kabobs

    Juice of 1 lemon
    2 cloves garlic, minced
    1 tbsp. olive oil
    1 tsp. fresh parsley, minced
    ½ tsp. freshly ground black pepper
    2 cups mixed baby greens, Napa cabbage and cold Asian cabbage (slaw mix)
    ½ cup shredded carrots

    Soak wooden skewers in water for 10 minutes (to prevent burning during cooking). Thread shrimp and veggies onto skewers. In a small bowl, whisk together lemon juice, garlic, olive oil, parsley and black pepper. Drizzle dressing over kabobs.

  • Cashew Chicken


    2 tbsp. peanut oil
    ¾ cup cashews
    10½ oz. boneless, skinless chicken breast (cut into 1-inch pieces)
    1 medium red bell pepper, seeded and cut into strips
    1 medium green bell pepper, seeded and cut into strips
    5 oz. low-sodium chicken stock
    1 tbsp. rice wine
    1 tbsp. low-sodium soy sauce
    1 tbsp. honey
    2 cloves garlic, crushed
    1 tsp. freshly grated ginger
    1 tsp. red wine vinegar
    1 tsp. sesame oil

    Heat peanut oil in large, heavy-bottom skillet over medium heat. Add cashews; stir fry for 1 minute. Remove cashews with slotted spoon; set aside. Add chicken to skillet and cook for 1-2 minutes. Stir in peppers and cook for 1 minute. Remove chicken and peppers from skillet; set aside. Place half of cashews in food processor and process until almost smooth. If necessary, add a little stock to form a smoother paste. (You may also place cashews in a bag and crush with a rolling pin.)

    To make sauce:
    Add chicken stock, rice wine, soy sauce, honey, garlic, ginger and vinegar to skillet; heat mixture but do not boil. Add cashew paste, remaining cashews and chicken mixture. Mix well until all ingredients are thoroughly blended. Sprinkle sesame oil into mixture and cook for one minute. Transfer chicken to serving dish and serve immediately.

    Tip: Serve this dish with brown rice to increase the fiber content.

  • 5 Reasons to Say Yes to Yoga

    It’s well known that yoga encourages relaxation and improves flexibility, but is there anything else remarkable about this form of exercise? YES, there are actually other reasons to consider committing to a yoga class, several of which may surprise you.

    yoga Continue reading

  • ANDS Dinner Recipes Ideas

    Diet Dinner - Recipes

    A lot of people choose not to have dinner, but that’s not the answer. Skipping a meal simply slows down your metabolism and prevents your body from losing weight.  Our team of chefs and nutritionists has created these tasty recipes to go along with your Yes You Can!™ Diet Plan so you can have a satisfying dinner. They're so delicious and easy to prepare, you will love cooking at night.  And for those times you don't, you can always replace the protein portion of your meal with dessert-tasting Yes You Can!™ Diet Plan Protein Shake.  Now eating-in at night is more delicious than ever!

    Three bean chili

    ¼                 Onions, Sweet, Raw
    ¼                  Bell or sweet green Pepper
    ½                 Garlic Clove
    1/3 cup         Fat Free Vegetable Broth
    ½ cup           Diced Tomatoes, without Salt Added
    2 tsp.            Tomato Paste, Canned
    1 tsp.            Ground Cumin
    3                   Basil leafs
    ¾  oz.           Plain, Low fat greek yogurt
    3 ½  cup       White beans
    3 ½  cup       Black beans
    3 ½  cup       Pinto Beans, Chickpeas, Garbanzo or Bengal Gram


    1. Heat oil in a large skillet on medium-high heat.
    2. Sauté onions, garlic and bell pepper for 3 minutes.
    3. Add broth, canned tomatoes, tomato paste, cumin, white beans, black beans and garbanzo beans.
    4. Bring to a boil.
    5. Reduce heat and simmer for 10 minutes.
    6. Stir in cilantro.
    7. Pour into bowl and serve with Greek Yogurt
    8. Add a little hot sauce to bring out all the flavors

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