Ingredients: 1 teaspoon paprika 1 teaspoon dried thyme ½ teaspoon dried rosemary ½ teaspoon table salt ¼ teaspoon black pepper 4 uncooked boneless, skinless chicken breasts 2 teaspoon olive oil 12 cloves garlic, halved 1 cup homemade chicken stock, divided Directions: Preheat oven to 450F. Combine the first 5 ingredients in a small bowl. Place [...]

Ingredients: 16 ounces water 8 ice cubes, crushed 4 scoops of vanilla M’lis Instant Meal or other protein powder 4 Tablespoons full of canned pumpkin puree* Pumpkin pie spice Dash of cinnamon and allspice Directions: Combine all ingredients in a blender and blend till smooth. *Freeze any remaining pumpkin in an ice cube tray in [...]

Ingredients: ½- 14.5 ounce can garbanzo beans, drained and rinsed ½ stalk celery, chopped 2 Tablespoons red onion, chopped ½ Tablespoon mayonnaise ½ Tablespoon lemon juice ½ Tablespoon fresh dill weed Salt to taste Directions: Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, [...]

  Ingredients: 1 ½ cups plain Greek yogurt 1 scoop Vanilla or Strawberry M’lis Instant Meal or other protein powder 1 cup mixed berries (fresh or frozen thawed) 2 Tablespoons chopped walnuts Directions: Blend greed yogurt and protein powder until smooth and creamy. In two cups, alternate yogurt mixture and berries then top with walnuts. [...]

  Ingredients: 4 medium beets, scrubbed 2 cloves garlic, minced 1 fennel bulb and stem leaves 1 orange, sectioned ¼ cup shallots, minced ¼ cup olive oil ¼ cup balsamic vinegar 2 Tablespoons fresh orange juice ½ teaspoon table salt ¼ teaspoon freshly ground black pepper 6 cups arugula or spinach Directions: Preheat oven to [...]

  Ingredients: 1 ½ pound salmon fillet, cut into 4- 7 ounce pieces (leave skin on) 4 Tablespoons pure maple syrup 1 Tablespoon smoked paprika ½ teaspoon ground cumin 1 teaspoon sea salt Directions: Rinse salmon, pat dry and place in an 11 x 7 baking dish. In a small bowl, combine paprika, cumin and salt [...]

Ingredients: 1 cup grated or finely chopped vegetables (carrots, yellow squash or zucchini, asparagus, mushrooms, bell peppers, spinach) 5 egg whites 4 whole eggs 1 Tablespoon onion, diced ¼ teaspoon onion powder 1/8 teaspoon garlic powder 1/8 teaspoon salt 1/8 teaspoon ground black pepper Directions: Position a rack in the center of the oven and [...]

  Ingredients: 1 small bunch Kale finely chopped 1 cup carrots shredded 1 cup of grape tomatoes ¼ cup pine nuts ½ red onion cut into thin rings Dressing: 1 ½ Tablespoons lemon juice 3 Tablespoons olive oil 1 ½ Tablespoons balsamic vinegar 1 ½ Tablespoons fresh basil 1 garlic clove, crushed ½ teaspoon salt [...]

Ingredients: 1 ¼ cups slivered almonds 3 Tablespoons ground flax meal 1/3 cup dried cherries 3 Tablespoons dried cranberries ½-1 teaspoon M’lis Sweet or Stevia (to taste) 1-2 Tablespoons water ½ teaspoon vanilla extract Directions: Place almonds, flax, cherries, cranberries and M’lis Sweet in a food processor. Pulse until well ground, then pulse in water one Tablespoon at a time [...]

Ingredients: 2 small sweet potatoes, peeled and thinly sliced 1 Golden Delicious apple, thinly sliced ¼ cup chicken stock 1 teaspoon grated peeled fresh ginger ¼ teaspoon salt ¼ teaspoon ground allspice Dash of cinnamon 1 lb. pork loin chops, trimmed of all visible fat 2 scallions, sliced Directions: Preheat the oven to 400F. Tear [...]