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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!!

Chicken Cauliflower Rice BowlBy Kevin PetrizioThis is an older recipe that I have updated. I have always loved roasted veggies. I think it brings out a completely different flavor compared to boiled or stir fried veggies. Also, grilled works great. You can grill whole broccoli sliced in half, zucchini, also cut in half, Onion and tomatoes. Just cut the tomato or onion in half and roast until they are just starting to char. Place them on a hamburger and now you have an amazing meal.
Bean BurritoBy Kevin PetrizioWith cinco de Mayo just a week ago I wanted to see if I could make something with a Mexican flavor. While this is more of your standard Tex-Mex style, it still is a delicious option without a lot of work. The main thing is to have your beans cooked ahead of time. This will make things go much quicker. If you want to, you can add 1/2 serving of bell peppers or spinach. This will even the veggie serving size to 1 full serving. Here is another dish that you can customize. I made this meatless, but you could swap out the beans for beef or chicken if you wanted. Just use the correct serving size for your protein choice. This is one the whole family will enjoy any time of the year!
Country (Breakfast) Sausage with EggBy Kevin PetrizioI made Italian sausage a few month back and it was a big hit. So why not make a country style sausage that would go well with other foods like eggs? It is really all about the seasonings. The sage ties it all together. If you can get fresh sage and chop it your self, that would be best. If not dried or powered will work just fine. This is a very basic spice mix for this recipe. I urge you to experiment with different spices to find what best fits your taste. You can swap out the English muffin for 2 slices of 50 cal. bread and make a sausage and egg sandwich. Also, add a small salad as a side there is your veggie serving. Another idea is to cook these up and freeze them. Just pop them in the microwave when you are ready to eat them
Grilled Chicken KabobsBy Kevin PetrizioWarm weather is closing in quick! Time to break out the grill and spark up the charcoal. Here is a terrific recipe for you grill lovers. And the whole family will enjoy this. No need to make a separate meal for them. I used a sweet potato for my starch, but you could just as easily use cooked brown rice. My favorite part of this recipe is that it is entirely cooked on the grill. Not much to clean up! Feel free to swap out some of the veggies for ones that you like better. Some people ever put the sweet potato in the kabob itself, but I always end up losing it to the grill!
Pork with Roasted Broccoli and Tomato SaladBy Kevin PetrizioThis is a recipe I saw my Father-in-Law make and I thought it would be tasty on plan. I used a large pork tenderloin and sliced it as thin as a could. Then I just pounded it gently to thin it out a little more. This makes cooking the pork quick and easy and also keeps the pork tender. Today's pork tenderloin is about as lean as chicken. It is very tender, but it can lack some flavor. This recipe takes care of that problem by using a pretty basic spice mix. You can make this dish with beef or chicken as well.
Baked Apple & Raisins (Microwave)By Kevin PetrizioThere are literally hundreds of apple types available in this country. They are nutritious and are believed to have many health benefits. That's probably where the old saying "an apple a day keeps the doctor away" comes from. Eat them raw or cooked, but do leave the skin on. It is believed that many of the nutrients are in the skin. Gala, Fuji, Granny Smith, Red and Yellow Delicious, Macintosh, and Honey Crisp are just some of the more commonly know varieties of apples available in most grocery stores.These apples all have different flavors and textures. Some work better than others when cooking with them. Apples are fairly inexpensive so I urge you to try different ones and see what your favorites are.
Pita and Egg SandwichBy Kevin PetrizioAnother simple, quick and tasty meal. Make it in the morning and reheat it in the microwave at work. And it is a great way to use up some of those leftovers in the fridge. Zucchini, asparagus, broccoli, and tomatoes all are great choices. Mix and match and see what interesting sandwiches you can create! Egg sandwiches have been a favorite of mine for years. If pita bread doesn't work for you, just toast up two slices of your favorite lite bread and use them instead. Just fold the eggs and veggies like an omelette and transfer it to the bread.
Tomato SoupBy Kevin PetrizioTomato soup is not one of my go to meals. Truth is I probably haven't had it since I was a kid. But I know what it should taste like and what the consistency should be. After cooking this recipe I added the entire mixture into our high power blender. I thought this will really make my soup smooth! I then proceeded to hit the pulse button which blew the cap off the bender and sent hot tomato soup all over my kitchen! Took me an hour just to clean up the mess! So the best advise I can give you is this: Let the soup cool before blending, use a low power blender set on LOW, and blend 1/2 of the soup at a time. This was a request from a client. It is very simple to make and reminds us of our childhood. Who didn't eat a can of tomato soup and grilled cheese sandwich as a child? I can't help with the grilled cheese sandwich, but the soup is pretty good!
Spicy Pork and Cabbage BowlBy Kevin PetrizioThis recipe is so easy, I wasn't sure I was going to make it a recipe of the week. But it has so much flavor and can be made in about 15 minutes. That's a winner in my book. So here it is, enjoy! Feel free to lower the cabbage size and add some shredded onion and carrots. I used to make this as a "Prep" meal. I left the cabbage raw and I would just add the cooked pork on top. I didn't use a starch when I had mine, but feel free to add 1/4 cup of cooked brown rice if you feel like it.
Chicken CurryBy Kevin PetrizioThere are many different recipes for Garam Masala. This is a basic one that I have used for years. It is not uncommon for recipes to use this and add additional spices to it to highlight different flavors. This is a great place to start. Keep in mind that this is very strong stuff, especially when grinding your own spices. Start out slowly with your spices and taste it before serving. Often at the end of cooking I will give my pan another hit of the spices mix just to freshen up the flavors. I didn’t add any hot peppers to this spice mix, but I usually do for myself. I add 4-6 birds’ eye chili peppers for some heat. I don’t recommend that you do unless you have experience with curries. And yes, your house will smell like an Indian restaurant for a few days. Most of these spices are available in seed or pod form. If possible, buy them that way. They will last much longer than the pre-ground stuff.
Butter Basted FishBy Kevin PetrizioHave you seen the price of beef these days? And chicken can be hard to find! But fish is available and still pretty reasonably priced. This butter basted recipe is simple, but full of flavor. And you can make it with just about any flaky, white fish. Cod is usually my go to fish, but I used haddock to change things up this time. Pollock, flounder, and even sea bass also are great choices. This recipe belongs in the less is more category. A simple seasoning of lemon and thyme is all you need to enhance the flavor of this kind of fish. You can even chill the fish and serve it over a salad with our air fryer croutons.
Stuffed CabbageBy Kevin PetrizioI have never been great at rolling stuffed cabbage rolls. In fact, I have always been pretty terrible at it. They tasted great, but the rolling part eluded me. So I watched a few videos and I liked the idea of thinning out the spine with a paring knife. Turns out this made a huge difference. I realized that I didn't make this dish much because I hated making the rolls. But this trick made it much easier and less time consuming. And it looked great on the plate! I used a 50/50 mix of ground beef and pork in this recipe, but feel free to experiment with other proteins. Ground chicken or turkey will work, and you could even skip the meat and go with beans or legumes and make it vegetarian. The only limit is your imagination, and your food plan!
Chicken and Spinach Soup with LemonBy Kevin PetrizioI'm a soup lover from way back. Even as a child I would crack open a can of soup, pop it in the microwave and in 5 minutes lunch was ready. As I got older I realized that these cans were loaded with sodium. Sometimes over 1000mg of sodium! I soon learned that soup was one of the easiest meals to make myself. This one is no different. A few veggies, some chicken, and some rice and before you know it, SOUPS ON! This one is great on those cold days.
Braciole in Tomato SauceBy Kevin PetrizioBraciole is a favorite of mine from my youth. Usually slow braised in tomato sauce for hours along with meatballs and sausage. Traditionally made with beef, and sometimes stuffed with grated cheese and breadcrumbs, it was always the first thing to disappear from dinner table. I used pork and just seasoned the braciole rather than stuffing them. But you could substitute crushed, unsalted saltines for the rice and use that to stuff them if you wish.
Slow Cooker ChiliBy Kevin PetrizioI've updated the chili recipe to make it easier and more straight forward. You control how spicy you want it by which peppers you choose. I like a mix of bell and hot peppers. This seems to give a good mix of flavor and spice. Enjoy!
Tuna Poke BoatBy Kevin PetrizioI have eaten raw seafood most of my life. Clams on the half-shell, oysters, sushi, etc. Even the grilled tuna steak I made last year is mostly raw. But I had never heard of Poke before a client asked about it. Poke is a Hawaiian dish with diced raw fish and veggies. A soy sauce based dressing is used to flavor the fish and veggies. But this is one of those dishes that you can make your own by changing out the types of fish and veggies. Even the dressing is adaptable. Have fun with this one. This dish is best made right before you are going to eat it. The fresher the better. It does not last long in the fridge. Any leftovers should be eaten no longer than the next day.
Shrimp and Cauliflower RiceBy Kevin PetrizioThis recipe was inspired by my client Mike. He took the Mashed cauliflower recipe and added rice and shrimp. Awesome Mike! I went a step further and took it in the direction of shrimp with grits. I added our creole seasoning and a splash of Louisiana hot sauce and before I knew it, I was eating shrimp and grits! Not really, but pretty close! Give it a try yourself and let me know what you think!
Butternut and Turkey SoupBy Kevin PetrizioA shout-out to my niece who made butternut squash soup on Thanksgiving as an appetizer. It was so good I new I had to adapt it to our Program. You can make it on the stove top if you want, just go low and slow. But the slow cooker really shines with this recipe. Either way, you can use turkey or chicken, and leftovers are perfect for this meal. Just portion out your serving size of the protein, and add it to 1½ cups of the soup. Here is another easy to make meal that freezes well. You can make several serving worth and freeze each 1½ cup portion. When you need a quick meal, just defrost some frozen, cooked turkey or chicken and microwave the soup. This is great for those cold winter night dinners.
Hot SauceBy Kevin PetrizioThis is one of the most used products by the men on plan. There are many commercially available products out there, but most are loaded with sodium. I thought it might be fun to try making our own. The interesting part is the amount of control that we have when making hot sauce. We can make all heat levels from mild to the hottest of the hot. Also, by choosing which type of peppers we use, we can control the flavor. Garlic and other spices can be added as well. In this recipe, I started with half a cup of jalapeños and half a cup of red bell pepper. I seeded and removed the ribs from 2 of the 3 jalapeños that I used to keep the heat level down. I would put the heat level somewhere between mild and medium. Experiment with different peppers and let me know your results!
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.
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