Cream Cheese Clouds

Cream Cheese Clouds Cheesecake Bites


8 ounces cream cheese, softened
1/2 cup unsalted butter, softened
1/2-3/4 cup granular Splenda or equivalent liquid Splenda *
1/2 teaspoon vanilla or other flavoring

Beat everything with an electric mixer until fluffy. Drop by bite-size spoonfuls onto a wax paper-lined baking sheet. Freeze until firm, at least 1 hour. Store in the freezer and eat frozen.

Makes 24 clouds

1 Cloud = 2/3 Healthy Fat & 1 condiment

Spaghetti Squash Enchilada Bowls

Spaghetti Squash Enchilada Boats 1

Spaghetti Squash Enchilada Bowls

 Slightly adapted from

Makes 4 servings

Per serving

¼ protein serving

1 ¾ vegetables

3 condiments

½ fat serving



  •             2 small spaghetti squash – use 4 cups cooked squash
  •              2 teaspoons olive oil         
  •              1/8th tsp kosher salt
  •              ½ tsp black pepper
  •              1 1/3 cups homemade enchilada sauce
  •              1 cup part-skim shredded Mexican cheese blend
  •              chopped cilantro and scallions for garnish

For the enchilada sauce:

  •             2 garlic cloves, minced
  •             1-2 tbsp chipotle chilies in adobo sauce 
  •             1-1/2 cups canned low sodium petite diced tomato
  •             1/2 tsp chipotle chili powder
  •             1/2 tsp ground cumin
  •             3/4 cup reduced sodium chicken broth
  •             ¼ tsp salt
  •             ½ tsp pepper


Preheat oven to 400F degrees. Line a baking sheet with parchment paper (or two if they don’t fit). Cut the squash in half lengthwise, and use a spoon to scrape out the seeds and soft yellow strands. Brush the inside of the squash with 2 teaspoons of olive oil and sprinkle lightly with salt and pepper. Place the squash facedown on the baking sheet and bake for 45-50 minutes or until the flesh easily pierces with a fork.

 Once the squash is cool enough to handle, use a fork to scrape the inside so the strands appear. Spoon enough of the enchilada sauce mixture inside each squash bowl until almost full.

 Top evenly with the cheese and transfer them to the oven and bake another 15 minutes, until the cheese is melted and the sauce is hot. Remove from the oven, sprinkle with cilantro and scallions and serve immediately!

Garden Fresh Green Bean Salad

Garden fresh green bean salad

Garden-Fresh Green Bean Salad


6 servings

Per serving

1.5 vegetables

1.5 condiments

1 fat                   

1/6 optional snack




1 pound french or regular FRESH green beans, ends trimmed

1/2 cup non-fat feta cheese crumbles

1 cup cherry tomatoes, sliced in half

3 Tbsp chopped red onion

1/4 cup slivered almonds (optional)

2 Tbsp olive, or avocado oil

2 Tbsp red wine vinegar

2 Tbsp chopped fresh basil

1 large clove garlic, minced

½ teaspoon Freshly ground black pepper

¼ teaspoon Sea salt


Boil a large stock pot of lightly sea salted water. Add the green beans and boil until tender crisp, 2 minutes. Immediately place beans in ice water bath. Drain well, pat dry and place the beans in a large bowl. Combine with the feta cheese(if using), tomatoes and red onions.

Toast the almonds in a small skillet, 2 minutes.
Whisk the olive oil, red wine vinegar, basil, garlic and a little salt and pepper. Pour the dressing over the green beans and sprinkle with almonds. Let marinate in the refrigerator for about 1 hour before serving cold.


Cauliflower Ranch Chips

cauli ranch chips

Cauliflower Ranch Chips

Makes 7 servings
Per serving: 3 condiments, ¼ vegetable serving

1 cup grated parmesan cheese
1 cup grated raw cauliflower
½ tsp parsley
½ tsp basil
½ tsp dill
½ tsp chives
½ tsp garlic powder
½ tsp onion powder
½ tsp pepper

Preheat oven to 450 degrees. Add all ingredients to a bowl. Line a baking sheet with parchment paper. Place about 1 TBSP of mixture on prepared baking sheets, about 1 inch apart. Bake at 450 for 5-7 minutes. Remove and turn cauliflower chips over. Bake for another 5-7 minutes.


Sausage Stuffed Jalapeno Poppers

sausage stuffed jalapeno

Sausage Stuffed Jalapeno Poppers

Makes 1 lean serving, 1 green serving and 1 healthy fat


  • 3 Whole jalapeños
  • 3 oz. shredded low fat cheese
  • 3 Morning Star Farms Veggie Sausage Links
  • 2 Wedges Laughing Cow Lite Cheese (Original or Queso)


Preheat oven to 425.  Cut jalapeños in half lengthwise and remove seeds and ribs.  Cook veggie sausage links as directed on package then crumble into a small bowl.  Add cheeses to sausage crumbles and mix until well combined.  Fill each jalapeño with 1/6 of the mixture.  Cook on a baking sheet about 20 minutes or until cheese is melted and tops are browned.





Makes 2 servings, each serving counts as 1 green, 2 healthy fats and 3 condiments


  • 1/2 avocado (peeled and pitted)
  • 1/2 head broccoli (fresh)
  • 1 tbsp red onion (minced)
  • 2 cloves minced garlic
  • 1 tbsp lime juice
  • 1/2 tbsp hot pepper sauce
  • 1 tbsp fresh cilantro (chopped)


Steam or boil broccoli until soft, let cool completely.  Mash the avocado and add remaining ingredients.  Stir until well combined.  Use peppers, cucumbers or celery for dipping.


Cheesy Cauliflower Biscuits

cheesy cauliflower biscuits

Cheesy Cauliflower Biscuits

Makes 2 servings:
1 complete Lean & Green, ½ Healthy Fat,

3 Condiments/serving

294 grams or 3 cups, cooked cauliflower (3 greens)
2 tsp. garlic cloves, minced (1 Condiment)
6 Black Olives (.5 Healthy Fat)
2 eggs + 2 egg whites – divided (4/5 Leaner)
4 oz. moderate-fat cheddar cheese, shredded (1 Lean)
1/3 cup low-fat Greek yogurt (1/5 Lean)
¾ tsp kosher salt (1.5 Condiment)
½ tsp black pepper (1/2 Condiment)

1. Preheat the oven to 400°F.

2. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food
processor. Add minced garlic and olives. Pulse several times until smooth and creamy.

3. Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar
cheese, low-fat Greek yogurt, salt and pepper and mix together.

4. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the
cauliflower mixture.

5. Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top
with the cauliflower mixture. Bake for 20-25 minutes, until golden brown. Remove from the pan and set on a cooling rack.

Makes: 24 small biscuits. (2 servings)

Roasted Spaghetti Squash Hash Browns


Roasted Spaghetti Squash Hash Browns

Slightly adapted from Cookin’ Cowgirl
Makes 3 servings
Per serving: 2 vegetables, 3 condiments

3 cups roasted spaghetti squash
6 thin slices yellow onion
¼ tsp cayenne pepper
¼ tsp garlic salt
1/8 tsp freshly ground nutmeg (or pepper)

Directions: Roasted Spaghetti Squash
spaghetti squash
olive oil spray
pepper or nutmeg
baking sheet
foil for easy clean up
Start out by washing squash and preheating oven to 400 degrees. Slice squash in half and remove the seeds. Lightly spray or brush the inside with olive oil. Sprinkle lightly with salt and pepper or nutmeg. Cover a baking sheet with foil and place squash cut side down. Roast for 50 minutes, turning pan once. Remove from oven and let cool for 5 minutes. Use a fork to get the strands out.

Directions for Hash Browns
Heat a large, non-stick skillet to medium-high heat. Start off by sautéing the onions for a few minutes, until they begin to turn translucent. Then, add the spaghetti squash threads to the pan. Add cayenne, garlic salt and nutmeg and stir. Continue to cook until the squash starts to crisp up and turn golden brown. Serve hot.

*Note: if you use olive oil, 1 tsp is a healthy fat. Be sure to count this with a leaner or leanest.

Pesto Salad Pizza

pesto salad pizza

Pesto Salad Pizza

1 lean – 3 greens – 3 condiments

1 cup grated cauliflower (2 green)
1/4 cup egg beaters (1/8 lean)
3/8 cup shredded part-skim mozzarella (6g fat/oz) (3/8 lean)

1/2 cup basil (1/2 condiment)
1 tbsp Parmesan cheese (1 condiment)
1 clove of garlic (1 condiment)

1/2 cup shredded part-skim mozzarella (1/2 lean)

1 cup shredded Iceberg lettuce (1 green)
1 tbsp Walden Farms Ranch Dressing (1/2 condiment)

Preheat oven to 425 degrees. Line a 1/4 sheet cake pan with parchment paper.

Cheese Cauliflower Quesadillas

cauliflower quesadilla

Cheese Cauliflower Quesadillas


Makes 2 servings

Per serving

1 Lean protein

3 vegetables

3 condiments





  • 2 cups or 200 oz of grated raw cauliflower
  • 1/2 cup of egg beaters or egg whites (no yolks)
  • 6 oz (~1.5 cups) of 2% reduced fat three cheese mexican blend


  • 1 cup of diced tomatoes
  • 1/2 cup of minced fresh cilantro
  • 4 tsp of chopped white onions
  • 4 tsp of lime juice
  • 1/4 tsp of sea salt
  • 1/4 tsp of ground cumin
  • 1/4 tsp of ground cayenne



  • Preheat oven to 425F.
  • Grate the cauliflower with a cheese grater or place into the blender (pulse for 10-15 sec) until it’s the size of a piece of rice or smaller.
  • Squeeze out excess water from the cauliflower using a cheese cloth.
  • Combine grated cauliflower, 1/2 cup of egg whites, and 4 oz (1 cup) of cheese until mixed completely.
  • Flatten out the mixture into 4 tortillas about 6″ wide each; the thinner the tortilla, the more evenly these pieces will bake; discard any excess water that’s in your mixture.
  • Bake for 15 minutes on each side for a total of 30-40 minutes. Helpful tip: Let the tortilla cool for 3 minutes before carefully flipping it over to the other side to bake; this cooling process will keep the tortilla from breaking apart.
  • Once the tortillas are fully baked, take out of the oven and let cool for another 2-3 min. Then evenly sprinkle 1 oz (~1/4 cup) of cheese to one tortilla and add the other tortilla on top. Repeat this to generate with the remaining to pieces of tortillas.
  • Turn the oven down to 300F, put the quesadillas into the oven for 2-4 min until the cheese is fully melted. Let cool for another 2 min and serve with salsa.


  • For the salsa, mince the tomatoes, onions, and cilantro. Mix these ingredients with the spices and lime juice. Serve with the quesadillas.