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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!!

Cauliflower Mashed PotatoesBy Kevin PetrizioMashed cauliflower tastes just like mashed potatoes! No, not really. Mashed cauliflower tastes just like, well, mashed cauliflower! And that's okay. Because we can make it a delicious side dish to almost any main course. Serve it with fish, chicken, beef or pork. There are countless dishes you can prepare that this will compliment!
Green Bean CasseroleBy Kevin PetrizioThis is a request from one of my clients and I thought it would be a great Thanksgiving Day side dish. This is a completely new recipe for me and I am pleased with the way it came out. The onions were crunchy, the sauce was creamy and you can taste the green beans! This one is a keeper!
Stuffed Turkey BreastBy Kevin PetrizioI have always found that fresh turkey is much more juicy and tasty than frozen. I know that some turkey suppliers inject salt brine solution into their turkeys as well. To me, this changes the taste and texture. If you have to buy frozen, make sure that it is just turkey on the ingredients list.
Squash and Chickpea SoupBy Kevin PetrizioThe cold weather is coming! There's frost on the pumpkins(almost)! It's time for some soup! This is a new recipe for me and I will say I enjoyed it. The bitter greens play well off of the sweet butternut squash. Feel free to try other winter squashes as well as kale or spinach. Soups and stews are my go to foods this time of year. One of the best things about them is they can be frozen and stored for later. There are days that I just don't feel like cooking, so I pop into the freezer and pull out a pre-made meal. Into the microwave and in no time I have a hot, delicious meal ready to eat. And this one is meatless!
Sweet Potato FriesBy Kevin PetrizioSweet potatoes are a tasty alternative to regular potatoes. They pair well with hamburgers, chicken, and even fish. They are considered a healthier starch because of the high beta carotene and potassium levels. They are also lower in calories and carbs then regular potatoes. These sweet potato fries have one problem; they are addictive! Be careful not to eat all that you make before dinner! One tip is to not add more than 2 servings to the air fryer at a time. Over loading it will not get you the "french fry" texture that you want out of them. They will still be tasty, but not crunchy
Beef and Cabbage Stir-fryBy Kevin PetrizioRice bowls are all the rage. A quick, flavorful stir-fry served over a bowl of rice is so easy to makes and satisfying to eat. I served mine on a dish for photographic purposes, but usually I make it in a bowl. Also, I usually replace the bell pepper with hot peppers for a kick. The crunchy cabbage and the spicy peppers make this an enjoyable dish all around.
Tuna PattyBy Kevin PetrizioI admit it! I love a cold tuna wrap. I mash up 1 oz. of avocado instead of mayo, slice up some cucumbers and roll it up in a tortilla and I have a pretty simple lunch or dinner. But even I get bored with the same old wrap from time to time. So I wanted to do something different with tuna that could be done on a weeknight. This fits the bill perfectly. Easy and quick to make, you can have a complete dinner ready in less than 15 minutes.
Sausage with Onions and PeppersBy Kevin PetrizioI never thought I could make Italian sausage that works on the plan and tastes great. After trying some tricks I came up with a recipe that really surprised me. I thought it would be dry, but the addition of a tomato to the final recipe really gave the sausage some body and "mouth feel". This whole recipe just works great.
German Style Potato SaladBy Kevin PetrizioThis request really surprised me. I thought potato salad would never work on the program. And not being a big fan of it, I never gave it much thought. So when I started to research recipes, I noticed that German potato salad could work without too many changes. I put together this recipe and found that it is easy to make, and delicious. Bring this recipe to your next cookout and watch it go! You don't even have to tell them it's on the program! When I first made this recipe, I used white onion instead of scallions. I found that the raw white onions were just a bit too much for most people. Personally, I loved it. Also, I did not use mustard. I'm just not a fan. But feel free to play around with this recipe and make it fit your tastes
Spaghetti Squash in Garlic ButterBy Kevin PetrizioThis is a simple recipe that pairs spaghetti squash with a nice steak. Throw in a half cup of potato and you have a great, delicious meal. The trick to this recipe is to have the spaghetti squash made in advance. Grill your favorite steak however you like it and this becomes a 20 minute middle of the week meal. I wanted to find another use for spaghetti squash. Some people are afraid to cook it because they don’t know how they will use it all. It is such a healthy vegetable that there must be more ways to cook it.
Shrimp CreoleBy Kevin PetrizioThe flavors of New Orleans are some of the most distinct in the entire world. When we hear curry, we think India. garlic, we think Italy. And Creole, we think Southern Louisiana. There are so many different foods that are unique to that region. And many of them start with these two things. The trinity: onion, celery and bell pepper, and Creole seasoning. These are the base flavors for hundreds of recipes.
Grilled Tuna SteakBy Kevin PetrizioWhen cooking a tuna steak it helps to think of it as a beef steak. Cook it over high heat, go easy on the seasoning, and cook it rare! Some people will not be comfortable eating fish that is basically raw in the middle. This is understandable. If you are one of them, just let the fish cook for another minute or two on each side until you see the grey band rise completely on the side. Let it rest for 10 minutes and it should be fully cooked. Temp at 145° to be sure. The texture will be somewhat different, but still delicious. Note: Be aware that indoor grilling can cause a fair amount of smoke. If cooking indoors, you may want to open your windows for ventilation. This is another terrific fish dish that can be mixed and matched with a variety of different veggies and starches. Also, feel free to try some of the other dressings with it as well. Grilling fish is a fast and easy way of cooking and can be done right on your outdoor barbecue. And if you have never had a tuna steak, be aware that it tastes nothing like canned tuna fish. A tuna steak is much more subtle and sweet.
SalmonBy Kevin PetrizioI’ve often thought of salmon as a difficult fish to cook. And being that it’s not one of my favorites, I have not really spent a lot of time cooking with it. I recently saw a recipe on a cooking show that I thought was interesting and was pretty easy to adapt to the MBS food plan. I was amazed at the results! I can say now that this will be one of my favorite fish dishes to make. And salmon is considered to be incredibly healthy as well. They served it with a refrigerator pickle like the one I made last week, so I did the same. Just search for "Pickle" and you will find the recipe. If you like salmon, give this one 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. It 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.
Red Beans and RiceBy Kevin PetrizioRed Beans and Rice is a southern favorite that is easy to make and is loaded with flavor. The Creole seasoning can be used on many different foods including shrimp, chicken, steaks and fish. I even add it to my scrambled eggs now and again.
Sesame Chicken Salad with CroutonsBy Kevin PetrizioI thought I would use one of the dressings in a meal. With spring here and summer right around the corner, why not make a delicious salad. Use the search feature to get the Sesame Ginger Dressing and Croutons to add to this tasty grilled chicken meal.
DressingsBy Kevin PetrizioI was asked to make some dressings to liven up salads. I came up with three that I think are interesting and very flavorful. These can be used not only as dressings, but as dips and marinades as well. The possibilities are almost endless! Search for Italian or Honey Mustard for two other dressings that I made previously.
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