December 6, 2022

3 Strategies to Make the Holidays Easier!

3 Strategies to Make the Holidays Easier! It is a busy time of year. There are holiday parties, Christmas shopping to do, gifts to wrap, travel plans, guests staying at your house, cold and rainy weather, and holiday treats everywhere you look! So how do you stay on track following the Basic Principles? Here are 3 strategies that […]
November 22, 2022

Cinnamon Raisin Scones

Cinnamon Raisin Scones 8 Servings Ingredients 1 3/4 cup all purpose flour2 Tbsp sugar1 Tbsp baking powder1 Tbsp ground cinnamon1/2 tsp salt2 Tbsp butter2 Tbsp unsweetened applesauce1/2 cup lowfat buttermilk1 egg2 tsp vanilla extract1/3 cup raisins3 Tbsp all purpose flour1 tsp sugar Directions 1. Combine 1 3/4 cup flour, 2 Tbsp sugar, baking powder, cinnamon and salt in […]
November 15, 2022

Low Fat Cornbread Dressing

Low Fat Cornbread Dressing 12 Servings Ingredients for Cornbread 1 1/2 cups whole grain cornmeal (Medium Grind)2 tsp baking powder4 egg whites, lightly beaten1 1/4 cups low fat buttermilk Ingredients for Dressing 1 cup chopped onion1 cup thinly sliced celery (include some leaves)2 1/2 tsp sage1 tsp thyme1/2 tsp marjoram1/2 tsp dried rosemary1/2 tsp salt1/4 tsp cardamom1/4 tsp […]
November 8, 2022

Black Bean and Sweet Potato Chili

Black Bean and Sweet Potato Chili 8 Servings Ingredients 1 Tbsp Olive oil1 large onion, chopped6 tsp chili powder1 tsp paprika1 tsp cumin1 tsp salt3 cloves garlic, minced2-15 oz cans of low sodium black beans, rinsed and drained1 large sweet potato, cut into 1/2 inch pieces (I left the skin on)14 oz can diced tomatoes14 oz can crushed […]
November 8, 2022

21 Ways to Combat Chronic Stress

21 Ways to Combat Chronic Stress You have a very important deadline for work in just a few days and you are nowhere near done with the project. Your boss is texting you every hour to ask when it will be finished. In addition, one of your children is sick and can’t go to school so you are […]
November 1, 2022

Bulgur Wheat with Onions and Kale

Bulgur Wheat with Onions and Kale 6 Servings Ingredients 1 Tbsp Olive Oil1 large onion, cut into thin wedges2 cloves of garlic, minced3 cups chopped kale2 3/4 cups vegetable broth1 cup medium grain bulgur wheat1 tsp salt1/4 tsp black pepper1 tsp salt free seasoning (like Mrs. Dash or Trader Joe’s 21 Seasoning Salute) Directions 1. Add oil to […]
October 25, 2022

Dijon Artichoke Chicken Thighs

Dijon Artichoke Chicken Thighs 8 Servings Ingredients 1 can quartered artichoke hearts (14 oz) 1/3 cup Dijon mustard 2 Tbsp minced garlic 1 tsp dried tarragon 1/4 tsp salt 2 pounds boneless, skinless chicken thighs 16 oz mushrooms, thickly sliced 1 medium onion, chopped 2 Tbsp water 1 Tbsp flour 1/4 cup chopped fresh parsley Instant Pot Directions […]
October 18, 2022

Cinnamon Applesauce Oatmeal

Cinnamon Applesauce Oatmeal 1 Serving Ingredients 1/2 cup nonfat milk 1/2 cup old fashioned oats 1/2 cup unsweetened applesauce1/2 tsp ground cinnamon Directions 1. Heat milk in a small saucepan on medium heat and add in oats and applesauce.2. Bring mixture to a boil then turn down heat and let simmer fro 4-5 minutes stirring occasionally.3. Stir in […]
October 3, 2022

Applesauce Spice Cake

Applesauce Spice Cake 20 Servings Ingredients 1 cup whole wheat pastry flour1 3/4 cups all purpose flour1 1/3 cups sugar2 1/2 teaspoons baking soda1 1/4 teaspoons baking powder1/2 teaspoon salt4 teaspoons ground cinnamon 3 teaspoons ground nutmeg1/2 teaspoon ground cloves2 cups unsweetened applesauce1 1/4 cups nonfat plain Greek yogurt 1 egg1/4 cup oil (avocado, canola or vegetable oil)2 […]