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The Recipes

Welcome to Mind, Body & Soul fitness Recipes! All the recipes you find are on your plan and over the years loved by many!  The recipes are uncomplicated and family-friendly.  There are endless ways to cook your food. If you have a recipe that you would like to try, text it to Lesia at 215-804-7975.

Why be creative with your food? I have found over the years that 80% of clients do not like to eat the same thing. They like variety and different tastes and textures. So, recipes assist you with getting out of that feeling. Recipes are also easy for families. If there is only time to cook one meal, this is a great way to feed the family and stay losing weight. For some of our clients, they prepare a weeks’ worth of dinners and freeze for the week.

Meal planning is essential for success.  Why? Because if you do not know where you are going, you will never arrive.  Meal planning is your road map to success.  You must understand how you are eating for the day or the week you are in.  I have found that a sense of peace washes over the clients who plan their meals. Before long, this becomes a habit.  Meal planning also sets parameters.  It gives you clear expectations and it provides you routine. Routine is something most people need.

Meal Planning success

Meal planning also saves you time and money.  It is also less stressful.  Planning will keep you calm and avoid feeling out of control.  Most clients do not do well with unknow or last-minute decisions.  It raises their stress levels and they feel out of control, so that leads to eating off-plan, the standard response to handling stress.  That is why you are here!  To deal with this take time! Plan your eating day and week! You can do it!!

The benefits of spending 15 minutes planning your week are: feeling acommplished, feeling fantastic, feeling in control and loving weight loss !

Give some recipes a try!!

Refrigerator PicklesBy Kevin PetrizioI've been making quick pickles or refrigerator pickles for years. I love them with a tuna fish pita or a wrap. But they can go with so many other dishes. Put them on a hamburger, or with our pulled pork sandwich. They are terrific on grilled fish as well. I recommend making them the day before if possible. 24 hours in the fridge just gives them even more flavor. Remember, these are meant to be eaten within a few days. They are not the long term pickles that you get in the store. So make them, and enjoy!
Salsa VerdeBy Kevin PetrizioSalsa Verde or "green sauce" is similar to the red salsa we all know and love. It can be served with crackers and chips, but it also makes a great topping for fish and chicken. I'm making a medium spicy version, but that can be changed by either eliminating the jalapeno or leaving the seeds in the recipe. Make it to your taste!
Stuffed Zucchini BoatBy Kevin PetrizioThis recipe, while not difficult, involves a lot of steps. I is much faster and easier if you already have tomato sauce made. We only need 1/2 cup for this recipe. I used ground turkey, but chicken, beef or pork can be used if desired. You could even use beans or legumes instead of animal protein if you wanted to go vegetarian. Have fun trying different variations of this recipe!
Shrimp with Tomato and FennelBy Kevin PetrizioThis is a request from Cass, one of our clients. She saw a recipe for cherry tomatoes and shrimp and asked it I could make it work on plan. I used regular tomatoes but also include the cherry tomatoes as an option. The fennel adds a layer of flavor that really makes the dish work. Please try it either way, or both! You can vary the spiciness level by adding more or less of the hot pepper flakes. Have fun with this one, it's delicious! Thanks Cass! Fennel is a licorice flavored veggie that adds great flavor to salads as well as cooked dishes. I'm using the bulb in this dish, but the fronds are edible as well. They can be added to everything from soups to salads for an extra hit of flavor.
Spinach SaladBy Kevin PetrizioI love a simple spinach salad. Fresh spinach is one of my favorite vegetables. It's incredibly healthy, can be eaten cooked or raw, and is relatively inexpensive. I made this recipe with hard boiled eggs, but tuna, chicken or shrimp work just as well. I used the chili lime dressing, but any of them can be used. Have fun trying different ways to prepare this dish.
Shrimp DiabloBy Kevin PetrizioHere is a recipe for Shrimp Diablo. You can make it as spicy as you like. We will be using ground chipotle pepper if you can find it. If not, Aleppo pepper or even cayenne will work well. My spice blend will be mixed on the mild side. To spice it up, just add more of the ground pepper of your choice. I learned a lesson with this recipe. When buying shrimp, if you buy frozen bagged shrimp, check the ingredients. The only ingredient should be just SHRIMP! Mine had salt and a chemical in it! Also, if you buy your shrimp “fresh”, chances are it was frozen at one time. Make sure to ask for the ingredients to see if salt and chemicals have been added. My serving size on the package was 6 shrimp and it had 450mg. of sodium! Plain shrimp has about 100mg of sodium in it. That’s 4 ½ times the sodium! Well, we live and we learn!
Lemon Pepper ChickenBy Kevin PetrizioI received a request last week for a one pan, oven made recipe. Lemon pepper chicken with roasted broccoli fills that request very well. It's easy to make, very little clean up and is loaded with lemony flavor. Cooking the chicken in a pouch keeps it moist and infuses it with the spices and lemon flavor. Try it with your favorite veggies!
Deviled EggsBy Kevin PetrizioI have always looked at hard boiled eggs as convenient but boring. Why not spice them up a little and make them a lot more interesting. You can even chop them up and make egg salad. Just serve in 1/2 of a pita for a great egg salad sandwich."
GazpachoBy Kevin PetrizioToday's recipe is gazpacho, a kind of tomato soup that is generally served cold. This was a request from a client. I must say that I've never eaten it or made it before. And there is no cooking involved! Everything is blended raw and served cold! It's a great summer soup with tons of flavor! With a dish like this, it's best to use the freshest ingredients that you can find. The flavor of each ingredient is enhanced because there is no cooking. I paired my gazpacho with a grilled steak in a tortilla for a refreshing dinner.
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