Category: Weight Loss Tips

There is nothing quite as comforting as a plate of cheesy, hearty lasagna. If only there was a way to make it healthier and lower in calories. You may have guessed where I am going with this…. Thanks to Palmini lasagna noodles, we now have a healthier, lower-calorie lasagna option. Below is the recipe for the best plamini lasagna recipe (in my humble opinion).

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Servings: 6

Materials:

• 9”x13” pans (Glass, aluminum, or disposable)

• Aluminum foil

Ingredients

•  1 pound ground turkey
• 2 large eggs, free-range
• 15 oz of ricotta cheese
• 1 cup shredded parmesan cheese
• 8 oz mozzarella cheese, freshly shredded and divided in half
•  2 teaspoons salt
•  1 teaspoon pepper
•  24 oz jars of no sugar added pasta sauce (You can also make your own “Hidden Vegetable Tomato Sauce” to add even more vegetables to your sauce.)
•  2 cups frozen spinach
•  8 oz. palmini lasagna sheets

Instructions:

• Preheat the oven to 375 degrees.
• Prepare the palmini lasagna per package directions.
• Cook the ground turkey in a medium skillet on medium-high heat for about 9 minutes or until the turkey is no longer pink. While the turkey is cooking, use a spatial to break up and stir the turkey into small bite-size pieces. Remove from heat and drain the excess fat. Set the turkey aside.
• In a large bowl, create cheese filling by combining eggs, ricotta, parmesan, half of the mozzarella cheese, parsley, salt, and pepper.
• Spread a thin layer of pasta sauce at the bottom of the casserole dish. For the next layer, add palmini lasagna noodles. Next, add ½ the cheese filling. Then spread 1 cup the frozen spinach. For the next layer, sprinkle with Cooked Ground Turkey.

• Now spread a layer of pasta sauce again and repeat the other layers one more time.

• Add Mozzarella cheese on top.
•  Cover the dish with tinfoil and bake for about 16 minutes or until the center is warm. Remove foil and bake for additional 5 minutes or until the cheese on top is melted.

Related Recipes

Shirataki Noodles Spaghetti

Best Konjac Rice Recipe- Taco Chili Con Carne

I usually eat a salad multiple times a week. Salads are one of the easiest and healthiest meals to make on the fly. They require no cooking, are loaded with nutrients, and are low in calories. Really the quality of a salad comes down to the dressing. I want a dressing that makes the salad explode with flavor, and I want a salad dressing that adds nutritional values. This Avocado Goddess Dressing meets all of those criteria. It is also extremely easy to make. Just mix all the ingredients in a blender and you are done!

Serves 4

Ingredients for Avocado Goddess Dressing

• 2 avocados
• 1 cucumber, chopped
• 1 teaspoon red pepper flakes
• 2 green onions, chopped
• 4 cloves garlic
• 2 Tablespoons cilantro leaves
• 2 teaspoons lime juice
• 1 teaspoon sea salt
• garnish with chopped cucumber

Instructions

• Blend all the ingredients in a blender.
• Leave out some chopped cucumber to use as a garnish. After your dressing is completely blended, garnish with cucumber.
• This Avocado Goddess Dressing tastes fantastic on salads, tacos, or toast!

Similar Recipes

Cucumber Guacamole

Healthy Avocado Ranch Dip

Sometimes you just want a cheesy, meaty sandwich; yet, you still want to eat healthy. This Turkey Philly Cheesesteak answers your cheesy and meaty cravings in a healthier way.

The bread for this recipe is low in calories and made with egg whites and corn starch. If you are in a rush, you can also use whole grain wraps and make a Turkey Philly Cheesesteak wrap.

When choosing turkey slices, look for lean no nitrate/nitrite added on the label.

Two-part Recipe

I have included both the recipe for the cloud bread and the turkey filling in this post. You can use cloud bread for many other recipes as well. Cloud bread works great as a pizza crust or as the “bread” for other types of sandwiches.

Cloud Bread Pizza is one of my favorite cloud bread recipes.

Servings: 4

Materials:

• Parchment paper
• Basting brush

Ingredients for Cloud Bread

• 1 cup egg whites
• 1 Tablespoon corn starch
• Non-stick cooking spray

Instructions for Cloud Bread

• Preheat the oven to 300 degrees.
• Beat Egg whites in an electric mixer at high speed until the eggs are light and fluffy.
• Add in the corn starch and beat in on high speed until the corn starch is well blended.
• Line a baking sheet with parchment paper; then, spray the paper with non-stick cooking spray.
• Spread the egg mixture evenly over the parchment paper.
• Bake for 25 minutes. Then remove the cloud bread from heat and set it aside.

Ingredients for Turkey Mixture:

• 1-pound turkey slices (look for no nitrate/no nitrite added)
• 1 small yellow onion, peeled and chopped or sliced (1 cup)
• 1 ½ cup mushrooms, sliced
• 1 pepper, chopped or sliced

Instructions for Turkey Mixture:

• Heat 1 tablespoon avocado oil on medium-high heat for 1 minute.
• Add vegetables to the skillet and cook on medium-high heat for 4 minutes.

• Add in the turkey and cook the turkey, on medium-high heat for about 4 minutes, stirring frequently.

Other Ingredients:

• 1 cup olive oil mayo
• 1 cup shredded mozzarella cheese

Instructions for Making the Turkey Philly Cheesesteak Sandwich:

• Cut the cloud bread into 4 pieces.

• Add ¼ of the turkey mixture to one piece of cloud bread.
• Top and ¼ cup of mozzarella cheese. (You can melt the cheese in the microwave for 30 seconds if you would like)
• Add ¼ cup of olive oil mayo.
• Fold bread over into a “wrap” and eat!

Salad is my go-to when I want a quick, nourishing meal. The non-starchy veggies, make a salad a perfect nutrient-packed choice. Yet, adding dressing can make a once low-calorie meal into a meal packed with calories. This Lime Tahini Dressing is a super healthy addition to any salad. It is low in calories and high in nutrient content. The Tahini in this dressing is a good source of antioxidants, protein, fiber, vitamins, and minerals.

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Bonus, this dressing is super quick to make. Just mix a few ingredients together in a blender and it is done!

Ingredients for Lime Tahini Dressing

• 4 Tablespoons Tahini
• 3 cloves garlic, minced
• 4 Tablespoons lime juice
• 1/3 cup green chilies or 1 teaspoon roasted red pepper flakes
• 1/2 teaspoon sea salt
• 1 teaspoon paprika
• 1 teaspoon turmeric
• 1 teaspoon black pepper

*You can also add 1/2 cup Greek Yogurt. Greek yogurt is a great source of probiotics.

Instructions

• Combine all the ingredients in a blender and blend until the dressing is well blended together. So simple and quick.
• Top your favorite salads with this amazingly nutritious dressing.

Related Recipe

Healthy Ranch Dressing

Meatballs are savory and satisfying, and they are great in a variety of dishes. Traditional meatballs, however, are not always the healthiest. These super healthy Oat Meatballs (i.e. meatballs made with oats) are everything you want in a hearty meaty dish.

What Makes These Oat Meatballs Healthy

The superstars of this Oat Meatball dish are the oats and spinach. Spinach is full of nourishing antioxidants, vitamins, and minerals. Adding spinach to meatballs is a great way to “sneak” in vegetables, which is perfect for those who don’t normally like vegetables. Oats are a fantastic whole grain option and are a good source of fiber.

To reduce the calories and fat in your oat meatballs, choose lean turkey instead of beef or higher fat turkey.

How to Make Oat Meatballs

Servings: 4 to 6

Materials:

• Parchment paper
• Basting brush

Ingredients

•  1 pound lean ground turkey
•  2 large eggs
•  1/2 package onion soup mix
•  4 oz. frozen Spinach
•  ½ cup uncooked old fashioned oats
•  1 tsp. Montreal steak seasoning
•  1 tsp. Worcestershire sauce
•  2 teaspoons salt
•  1/2 teaspoon pepper
•  Cooking spray

• Preheat oven to 400 degrees.
• In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper. Spray the parchment paper with cooking spray.
• Mold your meat into balls using either your hands or a meat baller. Place the balls evenly in the baking dish.
• Bake at 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.

What Goes Well with Meatballs?

Once you have made these oat meatballs the sky is the limit. You can add them to almost anything. In the pictures above we added the meatballs to whole grain wraps. In one picture, we topped the oat meatballs with classic burger toppings. We made an Asian-style wrap in the other picture, by adding teriyaki sauce and slaw to the wrap. Below are a few other ideas for your oat meatballs:

• Wraps
• Spaghetti with Meatballs
• BBQ Meatballs over brown rice (Simply add BBQ sauce to your already-cooked meatballs.)
• Meatball soups
• Meatball kabobs

More Healthy Turkey Recipes

Shirataki Noodles Spaghetti

Best Konjac Rice Recipe- Taco Chili Con Carne

Healthy Frozen Stuffed Peppers

I am a volume eater, meaning I like to slowly eat a pretty hefty portion of food. That is why this Shirataki Noodles Spaghetti recipe is a regular at my house. Shirataki noodles are made of mostly water and fiber, which means they are super filling and low in calories. In fact, shirataki noodles have only 4.5 calories per serving. (I usually eat about 2 servings, which is about 9 calories.) This Shirataki Noodles Spaghetti is incredibly tasty and satisfying and is only about 393 calories per serving.

This site contains affiliate links. See full disclosure here.

Where to Buy Shirataki Noodles

Shirataki Noodles are made from the konjac plant and are also sometimes called konjac noodles. These low-calorie noodles become more and more popular and can often be found in local grocery stores. I recently found some in the gluten-free section of our local Food Lion. Still, the availability of Shirataki noodles is sometimes hit or miss, but you can order them online here.

How to Make Shirataki Noodles Spaghetti

Servings: 6

Ingredients:

• 2, 9.52 oz package of Skinny Spaghetti
• 1-pound lean ground turkey
• 1 onion, chopped
• 32 oz. no sugar added tomato sauce
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 eggs
• 1 cup mushrooms, sliced
• 3 cloves garlic, minced
• 1 cup light cream of mushroom soup
• Light cooking spray

Instructions:

• Preheat oven to 350 degrees.
• Cook the ground turkey and onions in a medium skillet on medium-high heat for about 9 minutes or until the turkey is no longer pink. While the turkey is cooking, use a spatial to break up and stir the turkey into small bite-size pieces. Remove from heat and drain the excess fat. Set the turkey aside.
• Cook pasta noodles per package directions.
• Whisk eggs and cream of mushroom in a large bowl and add to the pasta. Toss until the pasta is well coated.
• Mix in spaghetti and the rest of the ingredients with the egg mixture and toss to coat.
• Lightly spray a 9 X 13-inch baking dish with non-stick cooking spray.
• Spread the pasta, meat, egg mixture in the casserole dish.
• Cover with tinfoil and bake in the oven for 40 minutes.

More Shirataki Recipes

Best Konjac Rice Recipe

Loaded Vegetable Konjac Pasta

What does the phrase “healthy body, healthy mind” mean? For me, it means that the same foods that protect the body, also protect the mind. In other words, when we eat foods that promote a healthy body, we are also eating foods that promote a healthy mind.

This article is written by Lacy Ngo, a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit. 

This site contains affiliate links (See full disclosure here.)

Healthy Body

Certain foods can help reduce the risk of:

• Heart Disease
• Cancer
• Diabetes
• Autoimmune Disease
• Frequent Illnesses (colds, flu, and other viruses)

Healthy Mind

These same foods can also reduce the risk of:

• Mood disorders (anxiety, depression, stress)
• Alzheimer’s disease
• Dementia
• Brain fog
• Cognitive decline

Healthy Body, Healthy Mind Research

Research supports the claim that a healthy body can often equal a healthy mind. Let’s look at a few fascinating healthy mind stats:

• Diets high in antioxidants are associated with less risk of developing depression (1).
• Inversely, people with depression, tend to have lower intakes of antioxidants (2).
• People who drank antioxidant-rich green tea were 51% less likely to have depression compared to people who drank one or less per day (3).
• According to some studies, omega-3s may be as effective as anti-depressant medication in some individuals (2). (Remember to always take your medicine as your doctor prescribes. Eating Omega-3-rich foods along with taking your medication is most beneficial).
• In one study, people who ate salmon 3 times a week for 5 months reported less anxiety (4).
• Severe vitamin B12 deficiency can double the risk of depression (5).
• Probiotics may help reduce symptoms of depression, stress, and anxiety. This is based on several reviews and double-blinded studies (2, 6).
• Diets low in prebiotic fiber are associated with an increased risk of depression and anxiety (7). Prebiotic fiber feeds the good bacteria in the gut.
• Children who ate a breakfast containing whole grains had higher test scores than children who ate no breakfast or just drank fruit juice (8).
• In a study, older women who took DHA omega-3 and lutein for 4 months saw improvements in their memory and verbal fluency scores (9).
• According to one large study, Vitamin E and Vitamin C supplementation are associated with a reduced risk of Alzheimer’s. People who took vitamin E and vitamin C supplements were 78% less likely to develop Alzheimer’s (10).
• When older adults ate 1 cup of blueberries per day for 90 days, their memory and ability to accurately switch tasks improves (11).

Foods to Eat to Promote a Healthy Body, Healthy Mind

These fantastic facts just scratch the surface of what foods can do for our minds as well as our bodies. Based on the above research, we should be eaten the following foods on a regular basis:

• Antioxidants (fruits, vegetables, green tea, nuts, seeds, dark chocolate)
• Omega-3s (salmon, tuna, walnuts, flaxseeds, chia seeds)
• Probiotics (yogurt, kombucha, kimchi, kefir)
• Fiber (fruits, vegetables, nuts, seeds, whole grains)
• Vitamin and mineral-rich foods (fruits, vegetables, whole grains, lean meats, and eggs OR plant-based proteins).

Summary

• A “healthy body healthy mind” means that when you eat foods and live a lifestyle that promotes a healthy body, you are also promoting a healthy mind.
• Certain foods can reduce the risk of:
  • Alzheimer’s and dementia
  • Brain fog
  • Cognitive decline
• Foods that promote a healthy body, a healthy mind are:
  • Vegetables
  • Fruit
  • Nuts
  • Seeds
  • Whole grains
  • Green tea
  • Dark chocolate
  • Lean meats and eggs or plant-based protein

Want More?

Are you ready to transform your body and mind? We have all the tools you need.

• Get the ultimate Healthy Body, Healthy Mind food checklist for free here.
• Or get one of our books and have everything you need to transform your body and mind.

Konjac products are a fantastic addition to recipes because they add volume without the calories! Volume eaters rejoice! I use konjac products all.the.time, and THIS is the best konjac rice recipe in my option. This Taco Chili Con Carne is the perfect comfort food on a cold dreary day, and thanks to this Healthy Chili Con Carne recipe, it can also be super nourishing as well.

This site contains affiliate links. See full disclosure here.

What Makes this Konjac Rice Recipe Healthy

Garlic

Garlic is one of the most versatile herbs around. I mean, it tastes fantastic in almost everything! This super flavorful herb is also super nourishing. It is a good source of antioxidants and acts as a prebiotic! Prebiotics feed the “good” bacteria in our guts!

Green Bell Peppers

Bell peppers are a good source of vitamin C, vitamin A, folate, fiber, vitamin B6, and vitamin E! Wow, that’s a lot of vitamins! Bell peppers also act as an antioxidant. Hih intakes of antioxidants have been shown to reduce the risk of mood disorders like depression and anxiety as well as reduce the risk of cancer, heart disease, and other chronic diseases.

Black Bean

Black beans are high in fiber and protein, which makes them super filling. Add these to your healthy chili con carne and you will find yourself feeling super full and satisfied. Black beans also contain antioxidants and are prebiotics. Prebiotics feed “good” bacteria in out gut.

No Sugar Added Tomato Sauce

Tomato sauce is a good source of vitamin C, vitamin A, folate, and lycopene. Although tomato sauce is packed with nutrients, packaged tomato sauce often contains added sugar. Excessive intakes of refined sugar can encourage the growth of “bad” bacteria in the gut. Eating excessive amounts of refined sugar can promote chronic inflammation and is also associated with an increased risk of Alzheimer’s, dementia, and brain fog.

Mushrooms

Mushrooms contain selenium, iron, and potassium, and mushrooms that have been exposed to UV light also contain vitamin D. Selenium is a mineral with antioxidant properties.

Avocado

Avocados are well known for containing healthy monounsaturated fats. They also happen to contain antioxidants as well as vitamin B6, vitamin C, fiber, folate, vitamin E, magnesium, and potassium.

Konjac Rice

Konjac rice is made up of mostly water and fiber, which means they are extremely low in calories but produce feelings of satiety. In fact, one serving of this high-fiber food contains only 9 calories. By the way, if you like this Konjac rice recipe, you will love this konjac pasta recipe.

servings: 6

Ingredients:

• 1 pound ground turkey
• 1 small yellow onion, peeled and chopped (1 cup)
• 8 oz. canned black beans, drained
• 1 medium-sized green bell pepper, chopped
• 1 cup frozen corn
• 24 oz can no sugar added pasta sauce
• 1 tablespoon of taco seasoning
• 1 cup mushrooms, sliced
• 2 tablespoons cilantro
• 2 tablespoons lime juice
• 3 cloves garlic, minced
• 1 Avocado optional garnish
• 14 ounces konjac rice

Instructions:

• Cook the ground turkey in a medium skillet on medium-high heat for about 9 minutes or until the turkey is no longer pink. While the turkey is cooking, use a spatial to break up and stir the turkey into small bite-size pieces. Remove from heat and drain the excess fat. Set the turkey aside.
• Combine all the ingredients in a large pot and bring to a boil.
• Reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally.
• Prepare konjac rice per package directions.
• Add this chili on top of the konjac rice.
• Add about 3 slices of avocados and fresh cilantro as a topping if you would like.

This is the ultimate Buttered Mixed Vegetables Recipe. It’s one of the best sauteed mixed vegetable recipes you will find thanks to a few secret ingredients. Add these vegetables to almost ANYTHING and increase the nutrient value of your meal.

Since I LOVE adding vegetables to EVERYTHING, I feel like I have kind of become a vegetable flavoring expert of sorts.

I have played with this particular recipe for a while, and I have finally found a combination of ingredients that just melt n your mouth. Below is my favorite Buttered Mixed Vegetables Recipe. You can use the vegetables in the original recipe or you can combine your own favorites. Adding the same seasonings will make your combinations of vegetables stand out.

If you like this recipe, you will also like our Classic Mix Veg Recipe and Our Mexican Mixed Vegetables.

Ingredient:

• 2 cup mushrooms, sliced
• 4 cup spinach leaves
• 2 cup zucchini, sliced
• 2 cup squash, sliced
• 2 cup onion, chopped
• 4 cloves garlic, minced
• 1/2 Tablespoon Worcestershire
• 1/4 cup butter, unsalted
• 1 teaspoon soy sauce, low sodium
• 1 Tablespoon Montreal steak seasoning
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

These are the basic vegetables, but you can add or substitute a variety of vegetables and use the same delicious seasonings. Other vegetables I sometimes add are:

• Broccoli
• Red, orange, and yellow peppers
• Green peppers
• Edamame
• Kale
• Shredded Brussel Sprouts
• Celery
• Cauliflower
• Carrots
• Dry Slaw package

Instructions

• In a large skillet, heat butter for 1 minute.
• Add in all the vegetables, and fresh garlic. Sprinkle with salt, pepper, and Montreal steak seasoning. Cooking tip: You may want to cook some of the vegetables separately so that your skillet doesn’t get too full. Vegetables soak up more of the flavor of sauting if they are able to touch the skillet vs. being piled on top of each other.
• Stir frequently on medium-high heat for about 5 minutes.
• Remove the vegetables from heat; then stir in the soy sauce and Worcestershire sauce

This Mexican Vegetables Recipe works great for tacos, Spanish rice, and burrito bowls. It is super tasty thanks to a few classic and surprising ingredients.

I love and admire Mexican food and culture, AND I love adding vegetables to my Mexican dishes. I know I can’t do these delicious cuisines justice, but I try my best. Mexican Vegetables are just too tasty not to make at home. Since I LOVE adding vegetables to EVERYTHING, I feel like I have kind of become a vegetable flavoring expert of sorts.

I have played with this particular recipe for a while, and I have finally found a combination of ingredients that make my mouth dance with joy. Below is my favorite Mexican Vegetables Recipe.

The Best Classic Mixed Vegetables

You can find what I think is one of the best Classic Mixed Vegetable Dishes here.

Ingredients

• 2 cups mushrooms, sliced
• 1 white onion, sliced
• 1 cup broccoli florets
• 1 red pepper, sliced
• 1 orange pepper sliced
• 1 green pepper, sliced
• 1 cup zucchini sliced
• 1 cup squash, sliced
• ½ cup low sodium soy sauce
• ¼ cup taco seasoning
• 4 cloves garlic, minced
• 1 cup fresh cilantro leaves
• 1 teaspoon lemon juice

These are the basic vegetables, but you can add or substitute a variety of vegetables and use the same delicious seasonings. Other vegetables I sometimes add are:

• Spinach
• Kale
• Shredded Brussel Sprouts
• Celery
• Cauliflower
• Carrots
• Dry Slaw package

Instructions

• In a medium skillet, heat 1 tablespoon of avocado oil for about 1 minute.
• Add the vegetables, garlic, salt, pepper, taco seasoning to the skillet.
• Cook for about 5 minutes. Stir frequently.
• Remove from heat and stir in the cilantro and soy sauce.
• Spritz of lime juice, and cilantro.