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3 Tbsp. extra virgin olive oil
2 Tbsp. fresh garlic, minced
1 large onion, chopped
1 each, large yellow, red, orange and green pepper, chopped
2 large cans chopped tomatoes with liquid
1 large can tomato sauce with liquid
1 can each black beans, dark red kidney beans and cannelloni beans with liquid
1 tsp. salt
¼ tsp. each black, white and red pepper*
½ tsp. dried thyme leaves
1 ½ tsp. cumin
1 ½ Tbsp. dried oregano leaves or 3 Tbsp. fresh oregano
1 ½ Tbsp. chili powder
1 Tbsp. Tabasco sauce*

In large stock, pot sauté garlic, onion and peppers in oil until just soft, but not browned. Add remaining ingredients and simmer until desired consistency, at least 30 minutes to 1 hour. Chili is best when prepared the day before and refrigerated.

Serving Options: Top with reduced-fat shredded cheddar cheese, chopped onions, jalapenos, sliced black olives or low-fat sour cream.

Delicious served over a lean ground beef patty or veggie burger!

Meat Lovers can add one pound of browned ground chicken, turkey or extra lean beef to the recipe before simmering.

*You can adjust the spiciness of your chili by increasing or decreasing the amount of red pepper (cayenne) and Tabasco sauce used.

1 can vegetarian refried beans (naturally low in fat)
1 can black beans, drained
½ c. chopped onions
1 small can chopped green chilies
1 c. reduced-fat sour cream
1 c. salsa (I like Newman’s Own with Lime)
2 cups shredded lettuce
4 ounces shredded Mexican-style four-cheese blend, reduced-fat, if available
1 cup chopped tomatoes
1 small can sliced, black olives

Preheat oven to 375°
Spread refried beans in bottom of 9” baking dish
Layer next 9 ingredients, cover and bake for 20 minutes
Uncover and bake 10 minutes, or until bubbly
Garnish with fresh cilantro and serve with baked chips or homemade ones using recipe below

Spray a baking sheet with cooking spray or coat lightly with olive oil
Cut pitas or tortillas into wedges (flavored version like onion and garlic are excellent)
Spray or lightly coat wedges with oil
Sprinkle lightly with garlic powder and salt or seasoning blend

Seasoning blend: Combine 1Tbsp. chili powder, 1 tsp. garlic powder and ½ tsp. ground cumin. Bake 10 to 12 minutes, or until crisp

2 lbs. boneless, skinless chicken breasts, round stead or 2 ½ lbs. large shrimp
2/3 c. soy sauce (low sodium, if you are watching your salt intake)
2/3 c. honey
3 Tbsp. sherry
3 cloves fresh garlic, chopped
3 tsp. freeze dried or grated fresh ginger
Bamboo skewers soaked in water

Cut chicken into squares or strips and place in a bowl
Combine marinade ingredients and pour over chicken
Marinate in the refrigerator for at least 1 hour
Remove chicken and skewer
Bring marinade to a full boil, reduce heat and simmer 5 minutes
Remove 1/3 c. of marinade and use to baste chicken while grilling.
Serve remaining boiled marinade as a dipping sauce with chicken

This marinade works well for beef and shrimp lovers, too!

No time make your own? Try Makoto Ginger Dressing or Bottled Teriyaki sauce with some chopped onion and garlic added. It will be delicious!

Spinach, tomato and whole wheat tortillas or wraps
Dijon mustard
Mayonnaise, plain and wasabe
Light cream cheese
Reduced-fat ranch dressing
Assorted reduce fat cheese slices
Assorted, lower sodium lunch meats like ham and turkey
Thinly sliced tomatoes
Thinly sliced red onions
Thinly sliced cucumbers
Grated carrots
Lettuce leaves
All purpose seasoning

Be creative! Spread each wrap with one of the condiments, then top with a lettuce leaf. Add different combinations of meats, cheeses and vegetables, then roll! You can also set out the ingredients at Half-Time and invite your guests to create their own masterpieces.

3 bunches green onions or scallions trimmed to 4” lengths
1 jar Old English Lite Cheddar Cheese Spread
¼ lb. low-sodium ham thinly sliced

Spread the cheese over the ham slices, then cut ham into ½” wide strips
Roll ham/cheese strip around white end of onion
Cover with plastic wrap and refrigerate overnight

Enjoy in good health!

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