Chris Freytag
 

Recipes

What to Choose and What to Lose

Life is about choices.  We make choices every day, some good and some bad.  When it comes to your health, one of the easiest ways to start making changes is to pay attention to what you eat.

I have created these “recipes of the week” that are calorie controlled, simple to make, and chalked full of nutrition. It comes down to knowing what to choose and what to lose. I believe that education is the key….so most recipes will have  a “choose it” ingredient to help you understand the nutritional qualities of different foods.  I’ll give you ideas for food swaps so you can continue to make more mindful, meaningful food choices.

It is about choices ….To have more energy, eat healthy food.  To lose weight, shave calories from your daily food plan.  To save time, try my recipes….none of them take more than 30 minutes of prep time.

In the words of the late French author, La Rochefoucauld, “To eat is a necessity, but to eat intelligently is an art.”

Recipe of the week

Subscribe

 

Spicy Peanut Dip

Spicy Peanut Dip

Try this flavorful dip as an alternative to the typical ranch dip.  It’s great for summer BBQ’s – always a big hit.

Ingredients:

1 cup natural Peanut Butter*
6-8  Scallions - sliced
1/2 cup Cilantro - chopped
2 Serrano Chili's - chopped
1 Tbs Low Sodium Soy Sauce
2 Limes - zest and juice – (adjust to taste).
1 tsp Turmeric

Directions:

1. Place all ingredients into a food processor or blender.

2. Blend until smooth. A few flecks of green will remain.

3. Mixture will go thru stages.  It can be thinned with hot water. Slowly add 1 Tbs at a time, being careful not to add too much. The dip is meant to be thick.

4. Serve with raw veggies such as carrots, celery, peppers, jicama, pea pods or any others.

Servings: 8

CHOOSE IT:

Peanuts and peanut butter are great sources of monounsaturated fat and other nutrients shown to promote heart health. Look for natural peanut butter since it’s free of the added sugar and oil that many popular brands contain.

Nutrition (per serving):

  • 204.9 calories
  • 66% calories from fat
  • 16.4g total fat
  • 0.0mg cholesterol
  • 228.8mg sodium
  • 331.8mg potassium
  • 9.8g carbohydrates
  • 2.8g fiber
  • 4.2g sugar
  • 7.0g net carbs
  • 8.9g protein.
 
View All