Vegetables

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!!

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.
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.
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.
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.
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!
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