Recipes & Tips

*May be used with regular Chocolate or Lactose Free Chocolate Shake/Mousse.

Phase 1 (and beyond) Recipes

Classic Chocolate Shake

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*

Fill 12 oz glass with ice and water. Pour into blender; add PrescriptFit and blend for 2-3 minutes. Adjust water/ice for desired consistency.

The Frostee

  • 1/2 packet (1 scoop) of your favorite Chocolate PrescriptFit*
  • 1/2 packet (1 scoop) of your favorite Vanilla PrescriptFit

Fill 12 oz glass with ice and water. Pour into blender; add PrescriptFit and blend for 2-3 minutes. Adjust water/ice for desired consistency.

Vicki’s Latte

  • 3/4 scoop of your favorite Chocolate PrescriptFit*
  • 1/4 scoop of your favorite Vanilla PrescriptFit*
  • 1 tbsp Sugar-free, Fat-free Butterscotch pudding mix
  • 1 packet Splenda
  • 1 cup hot coffee

Add all ingredients to blender. Blend for 2-3 minutes until smooth and creamy.

Chocolate Lava

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*
  • 1/4 tsp LorAnn’s Cake Batter Flavor Fountain
  • 1/4 tsp LorAnn’s Chocolate Fudge Flavor Fountain

Fill 12 oz glass with ice and water. Pour into blender; add all ingredients and blend for 2-3 minutes. Adjust water/ice for desired consistency.

Chocolate Raspberry Cheesecake

  • 1 packet (2 scoops) of Lactose Free Chocolate PrescriptFit
  • 4 drops LorAnn’s Gourmet New York Cheesecake Flavoring
  • 1/4 tsp LorAnn’s Red Raspberry Flavor Fountain (substitute frozen raspberries in Phase 7, if desired)

Fill 12 oz glass with ice and water. Pour into blender; add all ingredients and blend for 2-3 minutes. Adjust water/ice for desired consistency.

Caramel Cafe’ Mocha

  • 1/2 packet (1 scoop) Chocolate PrescriptFit + 1/2 packet (1 scoop) Vanilla PrescriptFit
  • 8 oz brewed coffee or 1 tbsp instant coffee
  • 1 tsp LorAnn’s Caramel Flavor Fountain

Fill 16oz glass with ice and coffee. Pour into blender; add all other ingredients and blend 2-3 minutes. Find a comfy sofa and pretend you’re in a cozy neighborhood coffee shop.

Chocolate Covered Strawberry

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*
  • 1/4 tsp LorAnn’s Strawberry Flavor Fountain
  • 1/4 pack of freeze-dried strawberries or 1/2 cup fresh strawberries (Phase 7)

Fill 12 oz glass with ice and water. Add all ingredients to blender and blend for 2-3 minutes. Adjust water/ice for desired consistency.

The Whack n’ Unwrap

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*
  • 1/4 tsp. LorAnn’s Orange Cream Flavor Fountain

Fill 12 oz glass with ice and water. Add all ingredients to blender and blend for 2-3 minutes. Adjust water/ice for desired consistency.

Chocolate Almost Overdose

  • 1/2 packet (1 scoop) Chocolate PrescriptFit
  • 1/2 packet (1 scoop) Lactose Free Chocolate PrescriptFit
  • 1 capful (Yes, 1 capful) LorAnn’s Chocolate Fudge Flavor Fountain
  • 1 tbsp Sugar-free, Fat-free chocolate pudding mix

Fill 16oz glass with ice and water. Pour into blender; add all other ingredients and blend 2-3 minutes. Lock the door and enjoy all by yourself.

Almond Joy

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*
  • 1/4 tsp coconut extract
  • 1 tbsp no-sugar added shredded coconut (optional and can only be used in Phase 7 or further)

Fill 12 oz glass with ice and water. Add all ingredients to blender and blend for 2-3 minutes. Adjust water/ice for desired consistency.

Chocolate Coconut Dream Shake

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*
  • 1 tbsp Sugar-free, Fat-free Chocolate Pudding mix
  • 1/4 tsp coconut extract

Fill 12oz glass with ice and water. Pour into blender; add PrescriptFit, pudding mix and coconut flavoring. Place lid and blend for 2-3 minutes. Adjust water/ice for desired consistency.

Jeff’s Amaretto Mousse

  • 1 packet (2 scoops) Lactose Free Chocolate PrescriptFit
  • 1 tsp Sugar-free, Fat-free Pistachio pudding mix
  • 1 tsp Sugar-free, Fat-free Butterscotch pudding mix
  • 4-6 oz. cold water

Pour all dry ingredients into a soup bowl or large mug. Drizzle water slowly over powder, stirring briskly with mini wire whisk. Whip until you achieve a mousse –like consistency. If you can wait, put the whole thing in the freezer for 10-15 minutes. If you can’t wait any longer, enjoy it now! The Magic Bullet Blender works well for this one too.

My Oh My It’s Chocolate Chai

  • 1 packet (2 scoops) of Lactose Free Chocolate PrescriptFit*
  • 1/2 packet (1 scoop) of your favorite Vanilla PrescriptFit*
  • 2 bags Chai tea, steeped, in 6 oz. very hot water

Add Vanilla PrescriptFit to steeped tea and STIR, STIR, STIR. Add Chocolate PrescriptFit Pudding/Mousse and mix until smooth and creamy. For thinner consistency, slowly add cold water while stirring. Chill a bit longer. Top with a spoonful of fat-free whipped topping, if desired.

Phase 7 (and beyond) Recipes

Chocolate- Orange Riot

  • 1 packet (2 scoops)of your favorite Chocolate PrescriptFit*
  • 1 peeled seedless orange, broken into section
  • 1 tsp. LorAnn’s Orange Cream Flavor Fountain
  • 1/2 cup water
  • 1/2 cup crushed ice or small cubes

Blend on medium speed as you gradually add ice. Continue blending until desired consistency is reached.
*Variation: Substitute one cup of mandarin oranges for the fresh orange. Adjust water/ice for desired consistency.

Elvis Presley

  • 1 packet (2 scoops) of Chocolate PrescriptFit*
  • 1/2 Banana
  • 1 tbsp PB2 Powder or 6 drops LorAnn’s Peanut Butter Flavoring

Fill 12 oz glass with ice and water. Pour into blender; add all ingredients and blend for 2-3 minutes. Adjust water/ice for desired consistency. Start your jail house rockin’!

Phase 8 (and beyond) Recipes

Chocolate Nut Brownie Supreme

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*
  • 1/4 tsp LorAnn‘s Butter Pecan Flavor Fountain
  • 1 Marshmallow Brownie Crisp Nutrition Bar

Fill 12 oz glass with ice and water. Pour into blender; add all ingredients and blend for 2-3 minutes. Adjust water/ice for desired consistency.

Chocomint D’Lite

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*
  • 1/2 tsp LorAnn‘s  Mint Chocolate Flavor Fountain
  • 1 Peppermint Cocoa Crunch Nutrition Bar

Fill 12 oz glass with ice and water. Pour into blender; add all ingredients and blend for 2-3 minutes. Adjust water/ice for desired consistency.

Chocolate S’mores

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*
  • 1 Dark Chocolate S’mores Nutrition Bar

Fill a 12 oz glass with ice and water. Pour into blender. Add the chopped bar after blending thoroughly, then blend another 30 seconds. Adjust water/ice for desired consistency.

Chocolate Poodle (Phase 8)

  • 1 packet (2 scoops) of your favorite Chocolate PrescriptFit*
  • 1 Cinnamon Nutrition Bar
  • 1/4 tsp LorAnn’s Cinnamon Flavor Fountain

Fill 12 oz glass with ice and water. Add all ingredients to blender and blend for 2-3 minutes. Adjust water/ice for desired consistency.

*May be used with regular Vanilla or Lactose Free Vanilla Shake/Mousse.

Phase 1 (and beyond) Recipes

Orange Creamsicle

  • 1 packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 1 tsp LorAnn’s Orange Cream Flavor Fountain
  • 1 tsp LorAnn’s Cake Batter Flavor Fountain

Fill 12 oz glass with ice and water. Pour into blender; add PrescriptFit and flavorings and blend for 2-3 minutes. Adjust water/ice for desired consistency.

Raspberry Yum-Yum

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 1/2 tsp LorAnn’s Red Raspberry Flavor Fountain

Fill 12 oz glass with ice and water. Pour into blender; add PrescriptFit and flavoring and blend 2-3 minutes. Adjust water/ice for desired consistency.

Morning Eye Popper

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 1 tsp Strawberry Orange Banana (Crystal Light) drink mix

Fill 12 oz glass with ice and water. Pour into blender; add shake mix and Crystal Light. Blend for about 2 minutes. For a double Eye Popper make 1 packet Strawberry Orange Banana drink mix. Freeze in ice cube trays. Use cubes in place of ice in your shake.

Vicki’s Latte

  • 3/4 scoop Lactose Free Vanilla PrescriptFit
  • 1/4 scoop Chocolate PrescriptFit
  • 1 tbsp sugar-free, at-free butterscotch pudding mix
  • 1 packet Splenda
  • 1 cup hot coffee

Blend together until smooth and creamy.

Summertime Sublime

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 4 drops LorAnn’s Key Lime Flavor Fountain

Fill a 12 oz glass with ice and water. Pour into blender; add PrescriptFit and flavoring. Blend for about 2 minutes. Adjust water/ice for desired consistency. * Substitute any summer flavor: Strawberry, Pomegranate, Orange Cream, Dragon-fruit Peach, etc…*

Lazy Day Lemon Custard

  • 1 packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 10-12 oz sugar free lemonade
  • 1 tbsp Sugar-free, Fat-free Vanilla pudding mix
  • 1 tbsp Sugar-free, Fat-free Lemon pudding mix
  • 6 ice cubes

Pour lemonade and shake mix into blender. Mix on low approximately 1 minute. Add ice cubes, one at a time and blend well. Mix in puddings and blend on high for 1 minute. For thinner consistency, add more sugar free lemonade.

Key Lime Delight

  • 1 Packet (2 scoops)of your favorite Vanilla PrescriptFit*
  • 1 tsp LorAnn’s Gourmet Key Lime flavoring
  • 1 tsp LorAnn’s Cake Batter Flavor Fountain

Fill 12 oz glass with ice and water. Pour into blender; add PrescriptFit and flavorings. Blend for 2-3 minutes. Add a paper umbrella, sip and pretend you’re on island time.

Cinnamon Roll

  • 1 Packet (2 scoops) Vanilla PrescriptFit*
  • 1 tsp LorAnn’s Cinnamon Spice Flavor Fountain
  • 1 tsp LorAnn’s Gourmet New York Cheesecake flavoring
  • Dash of cinnamon

Fill 12 oz glass with ice and water. Pour into blender; add PrescriptFit and flavoring. Blend for 2-3 minutes.

Crème Brulee

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 1 tbsp Sugar-free, Fat-free White Chocolate pudding mix
  • 4 drops LorAnn’s Gourmet Vanilla Butternut flavoring

Fill 12 oz glass with ice and water. Pour into blender and add PrescriptFit, pudding mix and flavoring. Blend for about 2 minutes. Adjust water/ice for desired consistency.

Maple Misbehavin’

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 3 tbsp sugar-free maple syrup (or 2 tsp. maple extract)
  • 1 tbsp Sugar-free, Fat-free Butterscotch pudding mix

Fill 12 oz glass with ice and water. Pour into blender; add PrescriptFit and flavorings. Blend for 2-3 minutes. Adjust water/ice for desired consistency.

Shakelava

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 1 tsp each LorAnn’s Butter Pecan and French Vanilla Flavor Fountain
  • 1 tsp ground cinnamon

Fill 12 oz glass with ice and water. Pour into blender; add PrescriptFit and flavorings. Blend for 2-3 minutes. Adjust water/ice for desired consistency.

Phase 7 (and beyond) Recipes

Caramel Apple Smoothie

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 1/4 tsp LorAnn’s Caramel Delight Flavor Fountain
  • 1/3 cup Apple Chips (no oil or sugar added)

Fill 12 oz glass with ice and water. Pour into blender; add PrescriptFit, flavoring, and apples. Blend for 2-3 minutes. Adjust water/ice for desired consistency. Pour into latte mug and sprinkle top with more crushed apple chips.

Mango Mambo

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 1 tsp LorAnn’s Mango Flavor Fountain
  • 1/2 cup fresh chopped mango

Fill a 12 oz glass with ice and water. Pour into blender; add PrescriptFit, flavoring, and mango. Blend for about 2 minutes. Adjust water/ice for desired consistency.

Vanilla Elvis

  • 1 Packet (2 scoops) Vanilla PrescriptFit*
  • 1/3 cup of chopped banana
  • 1 tbsp PB2 powder

Fill a 12 oz glass with ice and water. Pour into blender; add all ingredients and blend until smooth and creamy. Hip swiveling optional.

Tropical Breeze

  • 1 Packet (2 scoops) Vanilla PrescriptFit*
  • 1 tsp rum extract
  • 1/2 tsp coconut extract
  • squirt of lime juice
  • 2 drops LorAnn’s Gourmet Coconut Flavoring
  • 1/3 cup pineapple chunks (fresh or canned- no sugar added)
  • 1 paper umbrella

Fill a 12 oz glass with ice and water. Pour into blender; add all ingredients and blend until smooth and creamy.  Top with paper umbrella and pretend you’re in the Caribbean!

Phase 8 (and beyond) Recipes

Honey Graham

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 1 Fudge Graham Nutrition Bar

Fill a 12 oz glass with ice and water. Pour into blender. Add the chopped bar after blending thoroughly, then blend another 30 seconds. Adjust water/ice for desired consistency.

Snicker Doodle

  • 1 Packet (2 scoops) of your favorite Vanilla PrescriptFit*
  • 1 Cinnamon Nutrition Bar
  • 1/4 tsp LorAnn’s Cinnamon Flavor Fountain

Fill a 12 oz glass with ice and water. Pour into blender. Add the chopped bar after blending thoroughly, then blend another 30 seconds. Adjust water/ice for desired consistency.

Sopapilla Freeze

  • 1 Packet (2 Scoops) of your favorite Vanilla PrescriptFit*
  • 1 Cinnamon Nutrition Bar

Fill a 12 oz glass with ice and water. Pour into blender. Add the chopped bar after blending thoroughly, then blend another 30 seconds. Adjust water/ice for desired consistency.

Cookies n’ Cream *CUSTOMER FAVORITE*

  • 1 Packet (2 Scoops) of your favorite Vanilla PrescriptFit*
  • 1 Marshmallow Brownie Crisp Nutrition Bar

Fill a 12 oz glass with ice and water. Pour into blender. Add the chopped bar after blending thoroughly, then blend another 30 seconds. Adjust water/ice for desired consistency.

Seafood is one of nature’s most perfect foods, especially for those with chronic medical conditions related to diet. Seafood is virtually 100 percent protein and contains minimal fat, with the exception of certain fish (tuna, salmon, sardines, mullet, mackerel) that contain Omega 3 fatty acids, which are beneficial to the cardiovascular system and brain.

Phase 2- Seafood Recipes

Baked Black Pepper Fish or Shrimp

  • 2-3 filets of white fish (tilapia, white fish or catfish) or peeled shrimp (tail on or off)
  • Black pepper (cracked black pepper or Malabar pepper preferred)
  • Salt
  • Lemon juice
  • Non-stick cooking spray

 

Preheat over to 375 degrees. Lightly coat a baking pan or dish with non-stick cooking spray. Place filets or shrimp face up on the pan. Sprinkle with black pepper and salt. Bake fish for 12-18 minutes or until fish is cooked to your desired preference. Once cooked, drizzle with lemon juice.

Dill, Rosemary & Sage Salmon

  • 1-2 salmon steaks
  • 2 cups chicken broth or 1 dose PrescriptFit Chicken Soup
  • 1 tablespoon fat-free butter spray
  • 1 tablespoon lemon juice
  • 2 stalks fresh rosemary (may substitute with 1 teaspoon dried rosemary)
  • 1 tablespoon fresh dill, minced (may substitute with 1 teaspoon dried dill)
  • 8 leaves fresh sage (may substitute with 1 teaspoon of dried sage)
  • ½-1 teaspoon black pepper
  • ½-1 teaspoon of Cajun/Creole seasoning
  • Salt to taste

 

Heat the chicken broth on high in a large saucepan until boiling. Reduce heat to medium. Add the seasonings to the broth. Rinse salmon steaks in cold water. Place in simmering broth for two minutes. Flip the fish with a spatula then continue to simmer for 2-5 minutes until the fish is cooked on both sides to taste. Carefully remove the salmon and set to the side. Chop rosemary leaves (begin at the tip and cut in small pieces). Roll Sage leaves lengthwise and cut into 4-6 slices. Add all ingredients to the broth except the lemon. Cook for 3-5 minutes until the sauce begins to thicken. Add lemon juice. Drizzle over the top of the fish.

Seared White Fish

  • 2-3 filets white fish (tilapia, white fish or catfish; or substitute peeled shrimp)
  • Blackening seasoning (may substitute Cajun/Creole seasoning, black pepper, or red pepper)
  • Salt
  • Lemon juice
  • Non-stick cooking spray or 1 tablespoon Benecol spread

 

Coat the fish filets or shrimp with seasoning mix. Lightly coat each side of the filets with non-stick cooking spray. Spray a very small amount of non-stick spray into a skillet or sauté pan, or melt the Benecol Spread. Heat on med-high until the pan begins smoking. Sear both sides of the fish in the skillet for 1-2 minutes on each side or until the fish is cooked to a desired preference.

 

Remove the fish. Add salt and drizzle with lemon juice to taste.

Cracked Black Pepper Seared Tuna Steak

  • 1 fresh tuna steak (may substitute salmon)
  • 1 tablespoon cracked black pepper or Malabar Black Pepper
  • 1 teaspoon salt
  • Non-stick cooking spray
  • 1 teaspoon lemon juice
  • 1 tablespoon beef broth (use chicken broth if substituting salmon)

 

Lightly coat a non-stick sauté pan with non-stick cooking spray. Rinse the tuna steak with cold water. Rub the tuna steak with the salt and pepper until thoroughly coated. Heat the pan to medium-high. Sear the tuna in the pan for three minutes on each side.

 

To serve medium-rare: Remove the tuna steak from the pan and set to the side. Add remaining ingredients to the pan. Reduce the mixture and drizzle over the tuna.

 

To serve medium to medium-well: Do not remove from pan. Add remaining ingredients and cook until the desired temperature.

 

Important: Tuna will taste dry and lose flavor if overcooked. If fresh, the tuna is best at medium to medium rare.

Lemon Garlic Shrimp

  • 1 pound of shrimp (peeled)
  • 2 tablespoons chopped or minced garlic
  • ½ cup chicken stock
  • 1-2 tablespoons lemon juice
  • 2 teaspoons Benecol Butter or fat free butter spray
  • 1 tablespoon butter powder
  • 1 tablespoon chives or green onions (chopped)
  • 1 tablespoon parsley (chopped)
  • 1 teaspoon black pepper
  • Salt to desired taste
  • 1-2 dashes of red pepper or Cajun/Creole seasoning mix
  • Non-stick cooking spray

 

Lightly coat a saucepan with non-stick cooking spray. Heat to med-high. Season the shrimp with red pepper or Cajun/Creole seasoning, salt, and black pepper. Add the shrimp and the chopped garlic to the saucepan. Cook for 2-4 minutes, flipping the shrimp at least once. Do not let the garlic brown. Immediately, add the chicken stock. Cook the broth until the mixture begins to thicken. Add the remaining ingredients. Squeeze the lemon juice and add 1-4 teaspoons to taste. Finish with green onions, salt, black pepper, and parsley.

Skillet Lemon Fish

  • 2-3 filets white type fish (white fish, catfish, tilapia, etc.)
  • 1 scoop PrescriptFit Chicken Soup, mixed with ½ cup water
  • 1-2 teaspoons Creole/Cajun seasoning mix or black pepper
  • ½ cup chicken broth
  • 1-2 tablespoons lemon juice
  • 1 tablespoon fat-free butter spray or Benecol® butter
  • 1 teaspoon of Butter Buds® powder of Molly McButter® powder seasoning
  • Non-stick cooking spray

 

Lightly coat a large sauté pan with a non-stick cooking spray and heat to medium-high. Rinse fish filets in cold water. Pat dry with a paper towel. Mix the PrescriptFit Chicken Soup and water together until all lumps are dissolved. Add pepper or seasoning mix, then place in a shallow bowl. Dip the fish into the soup batter and place in the pre-heated pan.

 

Cook the fish on one side for 2-4 minutes, then flip and cook for an additional 2-5 minutes or until fully cooked. Spray non-stick spray, if needed, on dry sections of the batter.

 

Remove the fish and set it aside. Add the broth, butter spray or Benecol Butter, butter powder, and lemon juice to the pan, scraping any remains fro the bottom.

 

Cook for 2-4 minutes on medium-high. Drizzle the sauce over the fish. Add salt and enjoy!

Poultry is the your next logical addition to the PrescriptFit MNT Plan because, like seafood, poultry is inexpensive, filling, low in calories, versatile, tastes great, and does not provoke cytokine production.

Phase 3 – Poultry

Braised Garlic and Green Onion Chicken

  • Skinless chicken with or without bone
  • 5-7 chopped green onions
  • 2 tablespoons chopped garlic
  • 1 lemon (optional)
  • Cajun / Creole seasoning mix
  • Black pepper and salt
  • 1 cup chicken broth or bouillon
  • (Optional) 1 scoop PrescriptFit Chicken Soup mixed with ¾ cup of water
  • Non-stick cooking spray or Benecol Spread

 

Dust the chicken with Cajun / Creole seasoning mix, black pepper, and salt. Lightly coat a sauté pan with non-stick cooking spray or Benecol Spread. Head to med-high; then place the dusted chicken into the pan. Cook on both sides until brown. Once brown on both sides, add chopped garlic and green onions. Cook for 5 minutes, taking care not to burn the garlic. Add chicken broth (or the optional pre-mixed PrescriptFit Chicken Soup). Cover and cook for 10-15 minutes on med-low heat.

Blackened Chicken

  • 1-2 boneless/skinless chicken breasts
  • Non-stick, butter-flavored cooking spray or Benecol Spread
  • Blackening or Cajun/Creole seasoning

 

Dust chicken with peppers until evenly covered on both sides. Rub seasoning into the chicken. Spray non-stick spray or melt Benecol Spread evenly to cover the bottom of the skillet. Heat on highest setting until smoke readily appears from the pan. Simultaneously place both chicken breasts in the pan. Cook at least 20 seconds or until blackening occurs. Flip and repeat. Remove pan from heat and allow to cool. Add two tablespoons of water or chicken broth, cover, and cook on medium heat until done (depends on type of stove).

 

Baked Chicken (whole)

  • 1 whole chicken
  • 1 onion peeled and quartered
  • 3-6 cloves of garlic, cut in half
  • 2 cubs chicken broth
  • Black pepper and salt

 

Preheat oven to 375 degrees. Remove skin from the chicken and discard. Remove all parts from the cavity of the chicken. Wash chicken. Stuff the cavity of the chicken with the onion and the garlic. Dust chicken with black pepper and salt. Place breast side down in a deep baking dish or pan. Pour broth into the bottom of the pan. Bake for 20-30 minutes, then flip the chicken over and continue to cook for 25-35 minutes until the entire chicken is cooked thoroughly. Baste chicken with broth every 15 minutes. Add 2-3 tablespoons of PrescriptFit Chicken Soup Mix for thick gravy. Carve and serve.

Baked Chicken (pieces)

  • Chicken pieces (skinless, cut up)
  • Cajun / Creole seasoning mix
  • Black pepper and salt

 

Preheat oven to 375 degrees. Place chicken pieces on a baking sheet. Dust the outside of the chicken with Cajun / Creole seasoning mix, black pepper, and salt. Rub seasonings into the meat. Place in oven and cook for 25-30 minutes or until the outside of the chicken begins to brown. Serve.

Chicken Soup

  • 2 large chicken breasts – skinned, boneless or bone-in
  • 3 cups chicken broth
  • 1 large bouillon cube mixed with 1 cup water
  • 1-2 large leeks – sliced
  • 1 tablespoon dried or fresh thyme
  • 1 bay leaf
  • 1 teaspoon sage
  • 1-2 tablespoons minced parsley
  • 1 tablespoon chopped green onions
  • 1 teaspoon Cajun/creole seasoning mix
  • Black pepper and salt
  • 1 scoop PrescriptFit Chicken Soup

 

Season chicken with seasoning mix & black pepper. In a stock pot, add remaining ingredients except for PrescriptFit and bring to a boil. Reduce heat and simmer for 20-30 minutes. Dissolve PrescriptFit in the mixture and stir until thick; finish with parsley and green onions. Remove chicken, cut into cubes/small pieces, then add pieces back into the soup. Serve at once.

Vegetables enhance blood vessel function, fight cancer, and balance intestinal bacteria colonies. Vegetables can be used to enhance the flavor of the amino acid supplements as well as the seafood and poultry recipes from Phases 2-3.

Phase 4 – Vegetables

Hot Mustard Salad

Hot Mustard Salad

 

  • ¼ onion
  • ½ bell pepper
  • 1 cup chicken broth
  • 2 tablespoons mustard powder (may substitute Dijon or Creole mustard)
  • 1 tablespoon balsamic or red wine vinegar
  • 1 tablespoon cracked or Malabar black pepper
  • 2 teaspoons salt
  • Romaine lettuce

 

Lightly spray pan with non-stick butter flavor cooking spray.

 

On med-high heat, sauté the onions and bell peppers until browning begins. Add broth and cook down until the liquid becomes thick. Remove from the heat. Add mustard and all remaining ingredients except the romaine lettuce. Once mixed, pour the dressing over romaine lettuce and toss. Serve with hot dressing or chill the dressing prior to tossing for a cold salad.

Crispy Fresh Green Beans

  • 4 cups fresh green beans (snap or cut ends off before cooking)
  • Non-stick cooking spray
  • 1 tablespoon Benecol Spread or fat-free butter spray
  • 1 teaspoon Cajun/Creole seasoning mix or black pepper
  • 1 teaspoon salt
  • Lemon juice
  • 1 large bowl of chilled water with ice

 

Lightly coat a large saucepan or pot with non-stick cooking spray. Heat to med-high. Saute the green beans in the pan until the color changes to a light green. Remove the green beans immediately and place into the bowl of cold water to stop the cooking process. Stain the green beans. Heat the same pan and add the green beans back with all the remaining ingredients until the green beans are warm. Immediately remove from heat and serve.

Lemon Broccoli

  • 1-2 broccoli crowns
  • 1 lemon
  • 1 tablespoon Benecol spread or Fat-free butter spray
  • 1 teaspoon Cajun/ Creole seasoning mix or black pepper
  • 1 teaspoon salt

 

Cut broccoli into pieces that are a little larger than “bite sized.” Place the cut broccoli in a covered microwavable dish with 2-3 tablespoons of water. Microwave for four minutes. Let the broccoli stand while covered for 1-2 minutes. Pour out the water. Add the remaining ingredients and toss the broccoli. Sprinkle lemon juice over the top. Serve.

Onion Squash

  • 8-9 yellow or summer squash
  • ½ onion, roughly chopped
  • ¼ cup chicken broth
  • 2 tablespoons fat-free butter spray or Benecol Spread
  • 1 teaspoon salt
  • 1 teaspoon black pepper

 

Lightly coat a sauté pan with non-stick cooking spray (the pan must have a cover). Heat to med-high. Cook the onions 3-5 minutes until they begin to brown. Add ¼ cup of chicken broth and the squash. Cover and cook for 5-8 minutes. Season with salt and black pepper. Serve.

Spinach and Artichoke Stuffed Tomato

  • 1 ¾ cups canned artichoke hearts (canned in spring water)
  • ½ lb. spinach fresh or frozen
  • 2 teaspoons of fat-free butter spray or Benecol Spread
  • 8-10 fresh basil leaves, roughly chopped
  • ½ cup chicken broth
  • ½-1 teaspoon black pepper
  • ½-1 teaspoon salt
  • ½-1 teaspoon garlic powder
  • 3-4 medium sized tomatoes, cored, with seeds and pulp removed

 

In a sauté pan, simmer the artichoke hearts in chicken broth from 5-8 minutes until tender. Add garlic powder, salt, black pepper, Benecol Spread or butter spray. Cook for 5-8 minutes. Fill prepared tomatoes. Season and finish with basil. Chill and serve cold or bake at 375 degrees for 10 minutes to serve it hot.

Salad Dressings

Raspberry Vinaigrette

  • ¼ cup fresh raspberries
  • 3 tablespoons Creole mustard
  • ¼ cup balsamic vinegar
  • ½ teaspoon thyme (dried)
  • ½ teaspoon basil (dried)
  • 1 teaspoon cracked black pepper or Malabar black pepper
  • ¼ cup chopped green onions
  • ¼ cup parsley
  • ½ teaspoon salt

 

Puree raspberries in a blender. Strain puree to remove seeds. Add all remaining ingredients. Blend and drizzle over romaine lettuce or your favorite mixed greens.

Low-Calorie Herb Vinaigrette

  • 3 tablespoons Creole mustard
  • ¼ cup balsamic vinegar
  • ½ teaspoon thyme (dried)
  • ½ teaspoon basil (dried)
  • 1 teaspoon cracked black pepper or Malabar black pepper
  • ¼ cup chopped green onions
  • ¼ cup parsley
  • ½ teaspoon salt

 

 

Mix all ingredients together until consistent. Drizzle over romaine or your favorite mixed greens.

Eggs are a wonderful addition to your meal planning for the are low in calories, filling, provide added taste and texture, and may be mixed with Food Phases 1-4 to create new recipes.

Phase 5 – Eggs

Eggatella Florentine

  • 3/12 cups canned chicken broth
  • 1 package (10 oz.) frozen chopped spinach
  • 1 teaspoon salt
  • Black pepper
  • Thyme
  • 1 bay leaf
  • Paul Prudhomme’s Magic Seasoning Blend
  • 1 teaspoon fat-free butter spray or Benecol
  • 4 eggs, well beaten
  • ¼ cup grated Parmesan cheese
  • 1 tablespoon finely chopped green onions
  • 1 teaspoon chopped garlic

 

In a large saucepan over high heat, bring broth to a boil. Add spinach. Cooked until thawed, stirring occasionally with fork to separate. Stir in seasoning, butter spray, and garlic. Reduce heat to simmering. While stirring soup, slowly pour in eggs. Immediately remove from heat. Pour or ladle about 1 cup soup into each of six (10-ounce) bowls. Sprinkle each with 1 tablespoon of the cheese and green onions.

Peppered Pickle Eggs

  • 8 hard-cooked eggs, peeled
  • 1 ½ cups white vinegar
  • ¼ cup water
  • 4-5 whole peppers – cayenne, jalapeno, habanera, or personal preference
  • 1 teaspoon lack peppercorns
  • 1 teaspoon salt

 

Arrange eggs in 1-quart jar with tight fitting lid. In medium saucepan, stir together all remaining ingredients. Bring to boiling. Reduce heat and gently simmer 5 minutes.

 

Pour hot mixture over eggs. Cover tightly. Store in cool place OR cool at room temperature for 1 hour. Refrigerate to blend flavors, at least several days or up to several weeks. After opening, refrigerate and use within 1 week.

Mushroom Omelet with Rosemary

  • 2 cups sliced fresh mushrooms
  • 2 eggs
  • 1 tablespoon minced rosemary
  • Black pepper (a dash)
  • Salt (a dash)
  • 1 ½ -2 tablespoons green onions finely chopped
  • 1 tablespoon fresh parsley – finely chopped
  • Non-stick butter flavor cooking spray

 

In a small bowl, beat together 2 eggs and seasoning until blended. Coat a 7- to 10- inch non-stick omelet pan with non-stick butter flavored cooking spray. Heat on med-high until just hot enough to sizzle a drop of water. Saute mushrooms, rosemary, and green onions until cooked.

 

Pour in egg mixture. (Mixture should set immediately at edges.) When top begins to thicken, gently loosen the omelet around the edges. Flip one side over the other with a spatula. Flip the omelet to cook on the opposite side.

 

Invert the pan to drop the omelet onto the plate with a quick flip of the wrist or slide from pan onto plate. Season with salt & pepper. Sprinkle with green onions and parsley.

Deviled Eggs

  • 6 eggs
  • 1 ½ tablespoons mustard (Creole or French’s Grey Poupon)
  • 1 tablespoon lemon juice
  • 1 tablespoon pickle relish or finely chopped jalapenos
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon finely chopped green onions or chives
  • 1/8 teaspoon salt
  • ¼ teaspoon black pepper or Cajun/Creole seasoning mi
  • ¼ teaspoon paprika

 

Hard boil the eggs and let them cool. Cut the eggs into halves long ways. Separate the yolks into a small mixing bowl and place the egg whites on a tray. Combine the mustard, lemon juice, Worcestershire sauce, green onions, salt, pepper, and paprika with the egg yolks and mix thoroughly. Spoon with a little paprika. Chill for about half an hour and serve.

Poached Eggs

In a small saucepan, bring 2 inches water to a boil; add 1 teaspoon vinegar. Reduce to a gentle simmer. Break an egg into a saucer. Holding the saucer just about simmering water, gently slip egg into saucepan. Continue for remaining eggs. Cook in barely simmering water 3 to 5 minutes.

 

Remove the eggs with a slotted spoon; trim the edges if needed. Set on warm plates.

Soft Boiled Eggs

Place eggs in pan and add enough water to cover by 1 inch. Remove eggs and bring water to a boil.

 

With slotted spoon, place eggs in water, and continue to cook for 3-4 minutes. Immediately remove eggs with a slotted spoon and rinse with cold water.

 

Place eggs for 1 minute or less in ice water. Carefully test the heat. If too hot to handle, place in ice water again.

 

With a knife, lightly crack the egg and carefully peel. Slice the egg as you desire.

Hard Boiled Eggs

Place eggs in pan and add enough cold water to cover by 1 inch. Cover and quickly bring to a boil. Reduce heat to simmer and cook for 5 minutes.

 

Rinse in cold water, let stand for 5 minutes. Then, rinse again in cold water, let stand or place in refrigerator.

You may wonder why nuts, which are higher in fat, are added ahead of fruit in the Food Phase plan. There are several reasons:

  • Nuts contain no carbohydrates and will not cause insulin resistance.
  • Nut oils improve small blood vessel function, aiding in blood pressure and ciruclation.
  • The thin covering of certain nuts contain substances that lower cholesterol overall by raising “good” HDL cholesterol and lowering “bad” LDL cholesterol

Phase 6 – Nuts

Salted Walnuts

  • 2-4 cups walnut pieces
  • 3 tablespoons salt
  • 1 teaspoon sugar
  • 2 tablespoons Benecol® spread

 

In a small pot or saucepan, add butter, salt and sugar. Heat on medium until dissolved. Remove the pot from the heat. Add the walnuts and stir until covered. Lay the walnuts flat on wax paper or a baking sheet until cool. Serve.

Candied Pecans

  • 2-4 cups of pecans
  • 2 packets of Splenda®
  • 1 tablespoon of Benecol® spread
  • 1 teaspoon each of vanilla and brandy extract
  • 1 teaspoon of cinnamon
  • 2-3 dashes of nutmeg
  • 1 dash salt
  • ½ cup water

 

In a saucepan or small pot, combine ingredients except pecans. Heat until mixture dissolves; add pecans and stir until covered. Remove from heat; lay flat on wax paper/baking sheet to cool. Serve.

Toasted Almonds

  • 1 cup cracked of sliced almonds
  • Non-stick cooking spray
  • Table salt

 

Lightly coat a baking sheet with non-stick cooking spray. Lay almonds flat on the sheet, and place in the oven. Broil for 2-3 minutes or until the whites of the almonds begin to turn light brown. Turn the almonds over and repeat the process on the uncooked side, taking care not to burn the almonds. Remove from oven, and sprinkle with salt.

Fresh fruit contains carbohydrate and fiber as primary nutrients; some fruits contain small amounts of fat (avocado). Fruits also contain vitamins and minerals, especially Vitamin C, and minimal amounts of protein.

Phase 7 – Fruit

Citrus Mix

  • 2-3 Satsuma, tangerine, or mandarin oranges, peeled and pulled into pieces
  • 1 lemon, peeled and quartered
  • ½ pineapple, cut into slices
  • 2 packets Spenda®
  • ½ cup water

In a saucepan, combine the water and Splenda®. Heat on medium until simmering. Add the fruit and toss for 1-2 minutes until slightly warm. Serve.

Sweet Apples

  • 3-4 cored, sliced apples (Granny Smith, Macintosh, Fuji recommended)
  • Non-stick cooking spray
  • 2 packets Splenda®
  • 2 tablespoons of fat free butter spray or Benecol® spread
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 2-3 dashes of salt
  • 2-3 dashes of nutmeg
  • 1 teaspoon lemon juice

 

Lightly coat a saucepan or small pot with non-stick cooking spray. Heat pan to medium. Add the apples and cook for 2-3 minutes or until the apples begin to soften. Add the remaining ingredients and cook for an additional 3 minutes or until the apples begin to fall apart. Serve hot or refrigerate and serve cold.

Baked Pears

  • 2-4, peeled, cored cooking pears, cut in half
  • 2 packets Splenda®
  • 1 tablespoon Benecol® Spread of fat free butter spray
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 2-3 dashes of nutmeg
  • 1 teaspoon lemon juice
  • 2-3 dashes of salt
  • 2 cups water

 

Preheat oven to 375 degrees. In a baking dish, mix all ingredients except pears until combined. Add pears to pan. Bake in the over for 35 minutes, basting pears every 7-10 minutes. Remove from oven, baste with sauce, and serve.

Snacks are part of modern Western culture. For some people snacks are so handy and tempting they lead to unconscious over-consumption. The solution is usually not to deprive ourselves of snacks but to learn to choose snacks that are healthy alternatives.

Promoters call pork, “the other white meat,” referring to poultry or fish. Even the leanest cuts of pork have substantial saturated fat and calories. Pork is pork and should not be substituted for poultry or fish as a major part of your diet.

Phase 9 – Pork

Rosemary Roasted Pork Tenderloin

  • 1 pork tenderloin (about 1 pound)
  • 3 tablespoons minced fresh rosemary, or abut 1 tablespoon dried
  • 2 cloves garlic, halved
  • Salt and pepper to taste
  • Non-stick cooking spray

Preheat oven to 400 degrees. Line a baking pan with foil, spray with cooking spray and place in oven. Trim fat from pork tenderloins and butterfly the meat, cutting them nearly in half lengthwise. Open the pork tenderloins and lay out, pounding to flatten with the palm of the hand or the bottom of a heavy skillet. Chop rosemary if using fresh.

Rub pork tenderloins all over with cut sides of garlic halves, and then sprinkle rosemary on both sides. Remove baking pan from the oven and place pork on hot tray. Return to oven and roast for about 20 minutes (about 155-160 degrees internal temp). Remove and let stand for five minutes, then slice.

Barbecued Pork Loin

  • 1 pork tenderloin
  • 2 tablespoons barbecue sauce
  • 2 teaspoons paprika
  • 2 teaspoons salt
  • ½ teaspoon pepper
  • ½ teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 tablespoon Worcestershire sauce
  • ½ teaspoon Tabasco® or other hot pepper sauce
  • ½ cup lemon juice (3 to 4 lemons)
  • 1 cup vinegar
  • 1 cup water

 

Place pork loin roast in a roasting pan. In a medium saucepan, combine paprika, salt, pepper, garlic powder, onion powder, Worcestershire sauce, pepper sauce, lemon juice, vinegar, and water; bring to boiling point. Spoon some sauce over the meat. Roast pork loin at 325 degrees for about 2 to 2 ½ hours, or to an internal temperature of at least 160 degrees on a meat thermometer. Baste pork frequently with the sauce.

Smothered Pork Tenderloin

  • 1 pork tenderloin, sliced in round steaks
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 1 Knorr® bouillon cube, dissolved in 1 cup of water
  • 1 bay leaf
  • ¼ cup PrescriptFit Chicken Soup mixed in ¼ cup of water
  • Non-stick cooking spray
  • Cajun/Creole seasoning mix or black pepper
  • Salt

 

Dust the pork steaks with seasonings. Lightly coat a large sauté pan with non-stick cooking spray and heat to medium-high. Brown the pork steaks on both sides. Remove pork and set aside. Add the onions and bell peppers to the same pan, and sauté all ingredients for 1-2 minutes. Return the pork to the same pan. Add the bay leaf and the dissolved bouillon. Cover and cook for 15-20 minutes or until the bell peppers mute in color. Add the PrescriptFit Chicken soup to the sauce, and mix until gravy forms. Serve.

Asian Pork

  • 1 lb. pork tenderloin, fat trimmed from meat
  • ¼ cup low-sodium soy sauce
  • 1 teaspoon cinnamon
  • 2 tablespoons rice wine vinegar
  • 3 green onions, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon Splenda®
  • 1 tablespoon grated fresh ginger

 

Whisk together soy sauce and remaining ingredients in a small bowl; pour over steak. Marinate in the refrigerator 1 hour, turning occasionally. Broil the tenderloin on the oven rack using a broiler pan. The tenderloin should sit in the center of the rack at least 5 inches from burners. Cook 5 minutes or more on each side or to your satisfaction. Let stand 5 minutes. To cut: Slice across the grain in a downward, diagonal motion.

Beef contains no carbohydrates and is composed mainly of protein and fat. The fat is “marbleized” into the meat. If you “fry” beef, little extra fat enters the meat since it is already saturated. To minimize calories, trim excess fat from the meat prior to cooking.

Phase 10 – Beef

Beef & Vegetable Stew

  • 1 lb. stew meat
  • ½ onion
  • ½ bell pepper
  • 2 stalks celery, chopped
  • 1 beef bouillon cube or one teaspoon of PrescriptFit Beef Soup powder
  • 1 chicken bouillon cube or one teaspoon of PrescriptFit Chicken Soup powder
  • 1 teaspoon minced garlic
  • 1 bay leaf
  • 1 teaspoon black pepper or Cajun/Creole seasoning mix
  • 2-3 dashes of white pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon thyme
  • 1 teaspoon chili powder
  • ¼ cup copped parsley
  • ¼ cup green onions
  • Non-stick cooking spray

Lightly coat the bottom of a large soup pot with non-stick cooking spray and heat to medium-high. Season the meat with black pepper or Cajun/ Creole seasoning, then brown for 3-5 minutes.

Add 3 cups of water and the remaining ingredients. Simmer for 25-30 minutes on medium heat. Serve.

Skillet Steak in Wild Mushroom & Roasted Garlic Sauce

  • 16 cloves garlic, unpeeled (for roasting)*
  • Coarse salt and freshly ground black pepper
  • 1 ½ pounds top sirloin steaks, boneless, trimmed of fat
  • ½ pound wild mushrooms
  • 1 cup PrescriptFit Beef Soup mixed with 1 cup water
  • 2 teaspoons fresh thyme leaves
  • Non-stick butter spray

Preheat oven to 375 degrees. Dry steaks thoroughly on paper towels and set aside.

Lightly coat a large skillet with nonstick cooking spray, heat over medium-high heat. Add mushrooms, and sauté quickly until lightly browned. Season with salt and pepper. Transfer to a side dish and reserve.

When the pan is almost smoking, add the steaks without crowding the pan. Sear steaks quickly on each side until nicely browned. Season with salt and pepper, reduce heat and continue to cook, covered, for 3 ½ minutes per side for medium rare. Remove steaks to a side dish and keep warm.

Discard all fat from skillet, and reduce juices to a glaze. Add PrescriptFit Beef Soup; simmer. Add mushrooms, garlic, thyme, and just heat through. Taste and correct the seasoning, adding a generous grinding of black pepper.

Slice each steak crosswise into small strips. Spoon sauce onto plate beside the steak, and serve at once.

Sweet & Spicy Beef (may substitute pork or chicken)

  • 1 lean beef steak (round steak, London broil or ask your butcher for a specialty lean cut)
  • ¼ onion
  • ¼ bell pepper
  • 1 tablespoon mustard powder
  • 2 packets Spenda®
  • 3 tablespoons soy sauce
  • 1 teaspoon horseradish
  • ¼ cup green onions, chopped (tops and bottoms)
  • 3-4 dashes Worcestershire sauce
  • ¼ cup chopped parsley
  • Non-stick cooking spray
  • Black pepper or Cajun/Creole seasoning mix
  • Chili powder
  • Garlic powder
  • Salt

Marinate the beef in Worcestershire sauce and salt. Heat a large sauté pan to high or medium-high. Lightly coat the hot pan with non-stick cooking spray. Rub the steak with black pepper or Cajun/Creole seasoning on both sides. Sear the steak in the pan, but do not burn. Remove the steak and set to the side.

Add the onions, green onions, and bell peppers to the pan. Cook for 2 minutes, then add ½ cup of water. Add the remaining ingredients and continue to cook for 20 minutes. Serve.

Smothered Round Steak

  • 2-3 round steaks
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 1 Knorr® bouillon cube, dissolved in 1 cup water
  • 1 bay leaf
  • ¼ cup PrescriptFit Chicken Soup mixed in ¼ cup water
  • Non-stick cooking spray
  • Salt
  • Cajun/Creole seasoning mix or black pepper

Dust the round steaks with Cajun/Creole seasoning mix or black pepper and salt. Lightly coat a large sauté pan with non-stick cooking spray and heat to medium-high. Brown the round steaks on both sides; remove and set aside. Add the onions and bell peppers to the same pan and sauté all ingredients for 1-2 minutes. Return the beef to the same pan. Add the bay leaf and the dissolved bouillon. Cover and cook for 15-20 minutes or until the bell peppers mute in color. Add the PrescriptFit Chicken soup to the sauce and mix until a gravy forms. Serve.

Elimination of caloric (calorie containing) beverages is the single most substantial act you can take to minimize calories in any diet. We often consume beverages hurriedly and without much sensation of fullness or satiation. Remember to keep high-calorie beverages as a “splurge meal.”

Phase 11 – Beverages

PrescriptFit Crème De Lite

  • 4 scoops vanilla PrescriptFit
  • 1 cup water
  • 2 jiggers Crème de Menthe
  • ½ teaspoon mint extract
  • 2 jiggers rum or coconut rum (for more tropical taste).

 

Pour ingredients in a blender, fill with ice, blend and ENJOY!

PrescriptFit Mango Daiquiri

  • 4 scoops vanilla PrescriptFit
  • 1 cup water
  • 1 teaspoon mango extract or 1 cup fresh mango
  • 1 teaspoon Crystal Light® tropical fruit drink mix
  • 2 jiggers rum

 

Place all ingredients in a blender, fill with ice, blend and ENJOY!

PrescriptFit Cappuccino Kahlua

  • 4 scoops chocolate lactose free PrescriptFit
  • 1 cup water
  • 1 teaspoon of coffee extract
  • 1 tablespoon Kahlua® liqueur
  • 2 jiggers rum

 

Place all ingredients in a blender, fill with ice, blend, and ENJOY!

PrescriptFit Calypso Fudge

  • 4 scoops chocolate lactose free PrescriptFit
  • 1 cup water
  • 1 jigger Kahlua® liqueur (or 1 teaspoon granulated instant coffee for less calories)
  • 1 teaspoon Hershey’s® pure unsweetened cocoa powder
  • 1/8 teaspoon cinnamon

 

Place all ingredients in a blender, fill with ice, blend and ENJOY!

PrescriptFit Tropical Fruit Delight

  • 4 scoops Vanilla PrescriptFit
  • 1 cup water
  • 1-2 teaspoons Crystal Light Tropical Fruit (2 tsp. is quite tart)
  • 2 jiggers rum

 

Place all ingredients in a blender, fill with ice, blend, and ENJOY!

PrescriptFit Banana Banshee

  • 4 scoops of Vanilla PrescriptFit
  • 1 cup water
  • ¼ teaspoon banana extract
  • ¼ teaspoon rum extract
  • 2 jiggers rum
  • 1/8 teaspoon cinnamon

Place all ingredients in a blender, fill with ice, blend, and ENJOY!

PrescriptFit Strawberry Daiquiri

  • 4 scoops Vanilla PrescriptFit
  • 1 cup cold water
  • 1 tablespoon Jell-O Sugar Free Strawberry Gelatin (or 1 cup fresh strawberries)
  • 2 jiggers rum
  • 1/8 teaspoon of pumpkin pie spice

Place all ingredients into blender, fill with ice, blend, and ENJOY!

PrescriptFit Piña Colada

  • 4 scoops Vanilla PrescriptFit
  • 1 cup water
  • 1 teaspoon coconut extract (McCormick flavorings)
  • 2 jiggers rum
  • 1/8 teaspoon cinnamon

Place all ingredients in a blender, fill with ice, blend, and ENJOY!

Dairy is added in the final Prescriptfit Phases since dairy products are easy to over-consume. Most dairy products are now available in nonfat varieties. Dairy products that would traditionally contain sugar, like ice cream, can be made with artificial sweeteners and nonfat milk, decreasing fat and calories.

Phase 12 – Dairy

Chocolate Cream Pie

  • 1 cup pecans, crushed
  • 2 tablespoons Smart Balance® or Benecol® spread
  • 10 scoops (5 packs) Lactose Free Chocolate PrescriptFit
  • 2 cups of water
  • Sugar-free, fat-free whipped topping

 

Mix pecans with Smart Balance® or Benecol® spread. Spread mixture over bottom of pie pan to form a shell.

 

Stir PrescriptFit mix with water, adding “dribbles” of water at a time while stirring until texture is that of a creamy pudding.

 

Pour the pudding over pecan mixture, and cover with whipped topping.

 

Jalapeño Cream Cheese Dip

  • 1 cup nonfat or low-fat cream cheese
  • 2-3 jalapeno peppers, with seeds removed (spicy part of the pepper)
  • 2 tablespoons fat-free half & half
  • 1-2 dashes chili powder
  • 1-2 dashes salt
  • 1-2 dashes paprika

 

Mince jalapeno peppers. Mix all ingredients together until it’s a creamy dip consistency. Enjoy as a dip or for raw vegetables.

Squash Soup

  • 3-4 sliced yellow squash
  • Non-stick cooking spray
  • 1 onion, chopped finely
  • 1 cup chicken broth or dissolved bouillon
  • 1 cup fat-free half & half
  • 2 tablespoons fat-free butter spray or Benecol® spread
  • ¼ cup chopped green onions

 

Lightly coat the bottom of a soup pot with non-stick cooking spray and heat the medium-high. Add the onions and squash, and cook until the onions begin to brown. Add the chicken broth and continue to cook for 5 minutes. Pour the soup into a blender, and blend until the consistency is smooth. Pour the mixture back into the pot. Add the half & half and the butter spray or Benecol® spread. Add the green onions and serve.

Lemon Yogurt

  • 1-2 cups low-calorie/ fat-free vanilla yogurt
  • 1 lemon
  • 2 packets Splenda®

 

Cut the pulp out of the lemon and discard the white core and the peel. Mix the lemon pulp with the Splenda® until completely dissolved. Add a sprinkle of water if not completely dissolved. Mix the vanilla yogurt. Serve.

Smothered Black-Eyed Peas with Rice

• 3 ½ cups canned black-eyed peas
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cups cooked rice
• 1 cup chicken broth
• 1 bay leaf
• Non-stick cooking spray
• 1 teaspoon black pepper or Cajun/Creole seasoning mix
• 1 teaspoon garlic powder
• 1 teaspoon thyme
• 1 teaspoon salt
• ¼ cup chopped green onions
• ¼ cup chopped parsley

Lightly coat a large saute pan with non-stick cooking spray and heat to medium-high. Add the onions and bell peppers, and saute for 4-8 minutes. Add the remaining ingredients (except the parsley, green onions, and rice), and cook for 10-15 minutes. Add green onions and parsley. Mix in the cooked rice and serve.

Onion Peas

• 3 cups canned baby peas (not bright green or large)
• ½ onion, chopped
• 1 tablespoon fat-free butter spray or Benecol® spread
• 1 teaspoon black pepper or Cajun/Creole seasoning mix
• Several dashes of salt
• Non-stick cooking spray

Lightly coat a small pot with non-stick cooking spray. Heat to medium-high. Saute the onion for 3-8 minutes. Add remaining ingredients and continue to cook for 2-4 minutes. Serve.

Potato Soup

• 3 medium potatoes (4 oz each), peeled and diced
• 4 cups chicken broth
• ½ onion, chopped
• ½ bell pepper, chopped
• 1 stalk celery, chopped
• 1 bay leaf
• 1 teaspoon garlic powder
• 1 teaspoon thyme
• 2-3 dashes dried basil
• 1 teaspoon dried sage
• 1 teaspoon chili powder
• ½ cup of fat free half and half
• 2 teaspoons Benecol® spread
• ¼ cup green onions
• ¼ cup parsley

Place all ingredients, except green onions and parsley, into a large stew pot. Bring to a boil. Reduce heat to a simmer. Cook for 40 minutes. Mash mixture until thickening begins. Add water if the mixture is too thick. Finish with green onions and parsley and serve.

Corn Stew

• 3 bouillon cubes (dissolved in 3 cups water) or 3 teaspoons PrescriptFit™ Chicken Soup
• ½ onion, chopped
• ½ bell pepper, chopped
• 2 celery stalks, chopped
• 1 bay leaf
• 3 ½ cups canned whole kernel corn
• 1 tablespoon garlic, chopped
• 1 tablespoon fat-free butter spray or Benecol® spread
• 2 tablespoons fat-free half and half
• Nonstick cooking spray
• Black pepper
• Garlic powder
• Thyme
• Chili powder
• Salt
• ¼ cup green onions
• ¼ cup parsley

Lightly coat the bottom of a large stew or soup pot with non-stick cooking spray. Heat to medium-high and saute onions, bell peppers, celery, garlic, and corn for 5-8 minutes. Add broth and bay leaf. Simmer for 10 minutes. Add remaining ingredients. Season and cook for 8-10 minutes more. Finish with green onions and parsley.

Pasta Fagoli

• 4 cups chicken broth
• 1 cup canned navy beans
• 1 ½ cups rigatoni
• 1 bay leaf
• 1 teaspoon garlic
• 1 teaspoon black pepper
• ½ teaspoon salt
• ½ teaspoon garlic powder
• ½ teaspoon sage
• ½ teaspoon oregano
• ½ teaspoon basil
• ¼ cup chopped parsley

Bring broth to a boil. Add rigatoni pasta. Cook until tender. Add the remaining ingredients except parsley. Cook for 10 minutes on medium heat. With a spoon, mash a few of the beans until the sauce thickens. Add salt and pepper to taste and finish with parsley.

Black Bean Dip (Served with Tortilla Chips)

• ½ lb. Dry black beans (or 1 ¾ cups canned cooked black beans)
• 1 ½ cups canned mild Rotel® original diced tomatoes and chilis
• 1 tablespoon Fresh garlic, minced
• 1 large bouillon cube
• 1 bay leaf
• ½ onion, chopped
• ½ bell pepper, chopped
• ½ stalk celery, finely chopped
• Non-stick cooking spray
• ½ teaspoon salt
• ½ teaspoon garlic powder
• ½ teaspoon dried thyme
• ½ teaspoon white pepper
• ½ teaspoon black pepper
• 1 teaspoon chili powder
• ½ cup chopped fresh parsley
• ½ chopped green onion
• ½ cup chopped cilantro

Cook beans as instructed on package, except add 1 large bouillon cube. Lightly coat a separate saute pan with non-stick cooking spray, heat to medum-high, and saute onions, bell peppers, garlic, bay leaf, and celery for 10-15 minutes. Remove the bay leaf and add saute mixture to beans. Add fresh, chopped cilantro and other ingredients. Puree the mixture. Finish with chopped green onions and chopped parsley. May be served warm or cold.