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Recipe Blog
Tuesday, 09 September 2014 13:05

Peach Melba Smoothie

This is a delicious blend of peach and raspberry flavors, good year around.

Published in Blog
Friday, 25 April 2014 12:12

Swap This For That

Seasonal eating is not only good because buying in season is more economical but produce is at its peak in nutritional value and taste when enjoyed when seasonally available. The "Farm-to-Table" movement is not merely a fad but makes for wise choices in what we consume.

Published in Blog
Wednesday, 26 February 2014 11:54

Season It!

One of the most frequently asked advice I have is for seasoning foods. This goes for vegetables as well as varieties of meats, seafood and poultry dishes. As a professional chef I have a seemingly endless supply of things to choose from at hand in any commercial kitchen I work from. Even at home it seems that most of my refrigerator and cupboard real estate is taken up with every imaginable condiment, spice, spread, flavored oils and flavored vinegars and on and on. OK, I'm obsessed.

Published in Blog
Wednesday, 29 January 2014 14:24

Super Bowl Sunday Recipes

Barring another blizzard next Sunday most of us will be glued to our TVs watching our champions battle it out in freezing snow. For those of us at home watching the game in the comforts of our own homes, we’ll certainly be reaching for something game appropriate to munch on. Get ready for game day with some of our favorite recipes from the many files here at CMWM!

Published in Blog
Friday, 17 January 2014 11:12

The Yogi's Favorite Dish

Namaste Everyone! Happy New Year! I thought it would be great to start the year off by writing about one of my favorite foods...Kitchari!

Published in Yoga
Thursday, 28 March 2013 08:23

Spring Holiday Menu Ideas

Diet authorities all agree that the best advice for any occasion when you are trying to lose weight involves planning ahead in any way you can. You can stay on track with your food plan with this menu and still not feel deprived. Try some of these options for your spring holiday meal:

  • A lean ham with a low carb glaze: You can either find a lean ham without the glaze or purchase one which has the packet of glaze which you can just throw away. Then simply use a sugar-free apricot or orange marmalade. Or, try a spring lamb....
  • Lamb is generally a lean cut of meat and the tenderloin cut is especially lean. Instead of the sweet high carb traditional mint jelly, try a succulent spring lamb smothered generously with fresh herbs like fresh thyme, rosemary and fresh garlic. The fresh herbs make this a tantalizing taste pleasure.
  • Instead of high calorie mashed potatoes try the low calorie yet tasty Mashed Cauliflower recipe. It's taste tested and loved by many and it's a viable substitute for the traditional white mashed potatoes. Check it out:
  • For vegetables have something special with some tender spring asparagus with Parmesan cheese, lemon zest and olive oil, cooked till tender or even over roasted.
  • Don't forget to have a crispy green salad with your meal. There are numerous low-fat and low-carb dressings dressing available almost anywhere these days without sacrificing taste. has some great options to really save you both carbs and calories.

For motivation consider this quote by James Gordon: It's not that some people have willpower and some don't. It's that some people are ready to change and others are not. Are you ready to make healthier choices? And at the very least consider this holiday a maintenance day and just strive not to overeat.

Published in Recipes
Wednesday, 30 January 2013 16:16

Turkey Chili

Chili has always been a mainstay for big holiday game times such as Super Bowl Sunday. Here's a Turkey Chili without the high carb beans although you can always add beans for half the batch and save them for those not on a low carb plan.

Published in Nutrition
Thursday, 24 January 2013 12:00

Low Carb French Toast

The hardest meal for a low carb dieter is usually breakfast. But how many eggs can a person eat in a week? Thank goodness for Julian Bakery (available online: and at some better health food stores). Note their products are a bit on the pricey side but the good news is when they are frozen they can keep a long time. Most of them can fit easily into a low carb diet plan and many are also high in protein and fiber. They offer several low carb breads that are quite tasty although some people say they do need some "doctoring up."

Published in Recipes
Thursday, 27 December 2012 12:20

Creamy Guilt-Free Mocha

While everyone else is enjoying their hot cocoa any dieter dieter can enjoy this creamy guilt-free moccha drink, hot or cold.

Published in Recipes
Wednesday, 19 December 2012 07:21

Breakfast Meatballs

Meatballs are not just for dinner. Beat breakfast boredom on a low carb food plan with these! Make these ahead of time and freeze them. Then all you have to do is pop them into the microwave for a quick and easy meal of breakfast meatballs as you head out the door. 


  • 1 lb lean ground meat (85% fat lean, 15% fat)
  • 2 lb leanest ground beef or turkey (95% lean, 5% fat)
  • ½ cup egg substitute
  • 2 tbsp minced onion
  • Additional dried onion flakes/chives if desired
  • 2-3 garlic cloves, minced
  • 8 oz non-fat or low-fat cheddar cheese, shredded 
  • salt and pepper to taste

Optional but better for more of a breakfast sausage like flavor:

  • 2 tsp dried sage
  • 2 tsp salt
  • 1 tsp fresh ground black pepper
  • ¼ tsp dried marjoram
  • 1 tbsp brown sugar
  • red pepper flakes (about 1/8 tsp)
  • 1 pinch ground cloves


Preheat oven to 350 degrees. Combine all ingredients and mix well. Roll into about 1 oz  small meatballs and place on a cookie sheet. Bake 20-25 minutes or until cooked. Wrap and freeze well after cooking. Note: different brands of cheese vary in calories, refer to the label for accurate calorie counts. Entire recipe makes about 50 meatballs.


Calories: about 43 calories each

Protein: 28 grams for 4 ounces of meatballs

Published in Recipes
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