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  • Writer's picturePam P

Valentine's Day Tips and Recipes

Tips to Help you:

  • Begin the day with a healthy start: Enjoy a delicious shake to start your day or take a brisk walk with your sweetheart (or dog).

  • Choose something healthy to do with a friend or your honey: Take a walk, bicycle, jog or go hiking, go to the gym (Many athletic clubs have couples classes) or play tennis or swim.

  • Give the gift of health! (Instead of candy or chocolate) here are some ideas:

    • Pedometer. Barnes and Noble has one as so does K-mart and many online companies and athletic stores. If you want to spend more, try a Smartwatch like the Apple Watch or a Fitbit.

    • Take a trip or plan a fun excursion (to a museum or aquarium or Broadway play) that you can share a new experience with your friend or someone special. It’s a chance to start new memories and it means a lot more than material objects!

    • Give a funny or motivational or fitness-minded book! These are good for their health and show your honey or friend that you care about them.

    • Give Exercise equipment, such as a scale or exercise ball, bands or bar bells, exercise video, gift certificate to athletic shoe or clothing store, Pilate’s lessons, or private trainer.

If you go out to dinner or make a special dinner, make healthy choices...

1) Always break down leftovers into single serving sized containers. That way, when you reach in the fridge to find something to reheat, you’re retrieving just enough for one helping. Breaking down your leftovers will help you limit your food intake.

2) Start your meal with a salad. Eating a salad before lunch or dinner is a sure-fire way to keep you from overeating. It will help curb your appetite and keep you from over eating in other food groups. Load up on salad and veggies. The fiber in the veggies will help you feel fuller.

3) Remember to have five small meals/day! By eating healthful small meals throughout the day will help keep your blood sugar even and keep cravings and hunger at bay. Mini meals are by far the best way to prevent overeating because you’ll never get too hungry to lose control and overeat.

4) Keep your “seconds” off the table! Don’t serve family style. Keep pots and platters of food off the table. This will keep you from temptation to overeat.

5) Watch your portions! Learn how to “eyeball” the proper amount.

6) Split the main course with your sweetie!

7) Order two appetizers, such as shrimp cocktail and salad instead of a large meal.

8) If you know that the wait at the restaurant could be long, have a shake or small meal before you go!




Marinated Flank Steak


Per serving: 1 Lean protein, 3 condiments


• 2 1/3 pounds flank steak

• 1/4 cup low sodium soy sauce

• 3 Tbs balsamic vinegar

• 1/2 cup beef broth

• 2 Tablespoons Splenda

• 4 garlic cloves, minced

• 4 teaspoons minced fresh ginger

• 3 scallions, thinly sliced

• Gallon size sealable plastic bag


1. In the bag add the soy sauce, balsamic vinegar and oil. Whisk in the splenda, garlic, ginger and scallions. Add steak to the bag, flipping it to coat it in the marinade, and then seal the plastic bag.

2. Place steak in the fridge and marinate it overnight, or for a minimum of 10 hours.

3. Remove steak from the fridge and preheat your cooking surface (grill or stovetop grill pan). Remove

steak from marinade, discard leftover liquid, and sear steak on each side until it’s cooked to your

desired doneness. Let steak rest for 5 minutes and then slice it against the grain and serve.


Asparagus and Mozzarella Salad


Per serving: 3 greens, 1 lean, 2 3/4 condiment


•4 oz Cheese, mozzarella, reduced


• 3/4 cup (3.95 oz) Raw Tomatoes,


• 3/4 cup (3.54 oz) Cooked

Asparagus, frozen

• 4 tbsp Basil

• 1/4 tsp Garlic Powder

• 1/4 tsp Pepper

• 1 tsp Vinegar, balsamic

• 5 sprays Non-stick Cooking Spray


1. Cut asparagus spears into thirds. Place asparagus pieces in a lightly greased grill pan and cook until tender. Remove and set aside.

2. Cut 4 oz of part-skim mozzarella cheese into cubes and place in a medium bowl.

3. Chop or slice the basil leaves. Add the basil along with the grape tomatoes and cooled asparagus

pieces to the mozzarella.

4. Combine the pepper and garlic powder with the mozzarella mixture and drizzle with balsamic



Garlic Mashed Cauliflower


Per serving: 2 vegetables, 3 cond., 3⁄4 fat


• 4 cups Cauliflower florets

• 4 Ounces Reduced Fat Cream


• 3 Tablespoons Light Butter

• 1 1/2 Teaspoons Garlic and Herb



1. Bring a pot of water to a boil

2. Cut the Cauliflower into small florets and add to the boiling water for 10 minutes or until it’s soft when

you poke with a fork.

3. Drain the cauliflower and place back in the pot for 2-3 minutes

4. I used a food processor to blend up the cauliflower, cream cheese, butter, garlic and seasoning until it

was smooth and creamy.

5. Serve.


Mocktail Ginger Sangria


Per serving: 1/2 condiments


• 1 packet essential 1 white grape

peach flavor infuser (If you don’t

have a flavor infuser, just leave it

out or find a 0 carb substitute)

• 4 oz. cold water

• 4 oz. club soda

• 1/2 cup chopped berries, orange


• 1 teaspoon chopped fresh basil


1. Combine all ingredients and refrigerate for several hours.

2. Strain fruit and serve over ice.

3. Garnish with a basil leaf and 1 berry.


Herb Baked Chicken


Per serving: 1 Leaner protein, 3 Cond., 1 fat


• 2 1/4 Pounds Chicken Breasts

• 4 tsp Olive Oil

• 1/4 cup Teriyaki Sauce

• 1/4 tsp Oregano

• 1/4 tsp Rosemary

• 1 tsp Ginger

• 1/2 tsp Salt

• 1/8 tsp Pepper

• 1 lemon Thinly Sliced


1. Combine all ingredients except chicken and lemon to make the marinade.

2. Lightly spray a baking dish with cooking spray.

3. Rub the chicken with the marinade then place it in the prepared pan.

4. Bake at 350 for 30 min or until chicken is cooked through.

5. Add lemon slices 5 mins before serving.


Sautéed Mushrooms


Per serving: 1 vegetable, 2 1/2 cond., 1/3 fat


• 1/2 pound mixed mushrooms of your choice, sliced

• 1 teaspoon olive oil

• 1 clove garlic, minced

• 1 tablespoon balsamic vinegar

• 1 teaspoon freshly chopped thyme

• 1 teaspoon freshly chopped rosemary

• 1⁄2 tsp Sea salt

• 1⁄2 tsp freshly ground pepper


1. Heat a large skillet over medium heat. Add the olive oil add the mushrooms.

2. Cook the mushrooms until they are brown and fragrant, approximately 10 minutes. Season with salt and

pepper, and add the garlic. Cook for 1 more minute.

3. Add the balsamic vinegar and stir.

Mix in the fresh herbs and serve.


Garlic Cauliflower Bread


Per serving: 1⁄2 green, 1 healthy fat, 3 cond.


• 3 cups cauliflower rice

• 6 eggs

• 1 1⁄4 cups almond flour

• 1 tablespoon baking powder

• 1⁄4 teaspoon salt

• 6 tablespoons butter

• 2 cloves garlic

• 1 tablespoon thyme

• 1 tablespoon parsley


1. Preheat oven to 350. Line 9x5 loaf pan with parchment paper.

2. In a bowl microwave cauliflower for 3-4 mins or till soft. Let cool. when its cooled transfer to a tea towel and wring out all the water. In a mixing bowl, beat egg whites till stiff peaks form. set aside.

3. In medium bowl, whisk almond flour, baking powder, salt, egg yolks, melted butter, garlic and 1/4 whipped egg whites.

Stir till well combined, then stir in microwaved cauliflower. Fold in remaining egg whites till all incorporated. Be gentle to keep mixture fluffy. Fold in thyme/parsley.

4. Transfer batter into loaf pan, bake till top is golden, approximately 45-50 mins. Let cool completely before slicing.


Blue Hawaii Mocktail

Per serving: 1/2 condiments


• 1 cup mixed berry zero Powerade

• 1 cup Cascade Ice coconut water

• 1/2 teaspoon rum extract


1. Mix all ingredients together and pour into a glass with ice.

2. Garnish with umbrella and lime slice if you desire.


Sheet Pan Salmon & Broccoli with Lemon, Thyme, and Ginger


• 4, (6-oz.) raw, wild skinless salmon filets

• 1⁄4 tsp each: salt & pepper

• 4 cups small broccoli florets

• 2 medium red bell peppers, cut into


• 2 small lemons, halved

• 1 piece fresh ginger root, about 2-inches,

sliced thin

• 1 small bunch thyme


1. Pre-heat oven to 4250F.

2. Line sheet pan with parchment paper or foil. Spray with non-stick cooking spray.

3. Place in a single layer on sheet pan. Sprinkle sliced ginger and sprigs of thyme over salmon.

4. Toss together chopped broccoli, red bell pepper, lemons,

salt and pepper. Transfer to sheet pan in separate section from salmon.

5. Place sheet pan in oven and cook about 10 to 12 minutes or until salmon reaches internal

temperature of 1450F. Vegetables will be slightly charred.

6. For 1 portion, plate 1 filet of salmon, 1 cup of broccoli, and a 1⁄4 of the red bell pepper chunks

and then squeeze 1/2 of a lemon over everything. Thyme and ginger slices can be discarded.


Creamy Cottage Cheese Pudding


Per serving: 1/3 leanest, ~2.5 condiments

if using pudding powder; 1 condiment if

using sugar-free syrup


• 1/2 cup cottage cheese 1%

• 2 Tbsp of a sugar-free instant Chocolate Pudding powder or Sugar Free chocolate syrup

• 1-2 tsp water


1. Put everything into a blender and blend until smooth. It makes a creamy pudding.


Ricotta Chocolate Almond Mousse


Per serving: 1/2 Lean, 1.75 Cond., 1 Snack


1/2 cup skim ricotta cheese (1/2 Lean)

1 tsp unsweetened cocoa powder (1 Condiment)

1/4 tsp pure vanilla extract (1/4 Condiment)

1/2 a packet organic stevia, or to taste (1/2 Condiment)

1/2 ounce sliced almonds (1 Snack)


In a small bowl, whisk all ingredients together except almonds. You could also use an immersion blender. Pour into a small ramekin and top with almonds.

Cover and chill in refrigerator for at least an hour before serving.


Ginger Fauxito


Per serving: 3 condiments


• 1 packet Essential 1 calorie burn green

tea flavor infuser, 8 oz. (If you don’t have a flavor infuser, just leave it out or find a 0 carb substitute)

• Cascade ice citrus twist water

• 1 teaspoon minced ginger root

• 1 teaspoon lime juice

• 1 Tablespoon mint leaves

• 1 packet stevia


1. Combine all ingredients and chill for 30 minutes.

2. Serve over ice and garnish with mint leaf if desired.


Strawberry Meringue Cookies


Per serving: 1⁄4 ounce protein, 1 1⁄2 condiments, 1⁄2 optional snack


• 7 egg whites

• 1/4 cup Splenda

• 1tsp. vanilla

• 1 package sugar free strawberry jello


1. Preheat oven to 350F. Line cookie sheet with parchment paper.

2. Beat egg whites until fluffy. Gradually add splenda, jello, vanilla. Continue beating until soft peaks form.

3. Drop a teaspoon onto covered cookie sheet. Bake for 10min (do not let them brown).

4. Turn off heat and leave cookies in closed oven until cookies are dry, generally at least 4hrs or overnight.

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