Recipes & Tips for Success

One of my greatest joys comes from cooking for family and friends. We cherish the time spent gathered around our family table.

Please enjoy our tips for success and recipes to get you started.

First, may I confess, I love collecting cook books but rarely follow a recipe to the exact letter. I’m the ultimate “al a carte, improvise to the max, chef.” I’m told I’m a pretty good cook so I won’t apologize for not giving you exact measurements. Experimenting is half the fun with cooking. Nor do I have the time to calculate nutritional specifics per recipe.

Cooking for the SHAPE program is really easy because you are limited to your food choices. I like to set aside two to three hours during my weekend to cook ahead for the coming week. Having my refrigerator stocked with SHAPE meals makes it easy to stick with the program. I always cook in large quantities so we have plenty to choose from during the week.

Though there are millions of recipe choices on the internet, our patients like to know what we are eating personally and continually ask us for recipes. We keep it simple. Using different spices can add a twist to any dish.

I admit my “favorite recipes” are not anything exceptional or stand out as unique but you asked, so here goes:

Linda’s Cooking Tips:

We grill chicken breasts ¾ done. Refrigerate and reheat.

Grill or fry burgers ¾ done. Refrigerate and reheat.

Bake a turkey breast. We enjoy lettuce turkey wraps with horseradish mustard.

Grill a nice tenderloin. Sliced very thin, we also eat in lettuce wraps with horseradish. I also enjoy tenderloin on a romaine/spring leaf salad. Add a few thinly sliced leeks and maybe a few sliced strawberries. Dress with a couple tablespoons of balsamic vinegar*.

* I like to blend a touch of soft tofu with balsamic vinegar to make a nice creamy dressing.

Cook a stockpot of chili or chicken soup.

Prepare a crock pot meal to fall back on during the week.

All fish meals are prepared right before we eat them with the exception of shrimp. I like to pan fry the shrimp ahead and add it to salads.

Boil a dozen eggs for a quick grab-n-go.

I clean and prep all veggies when I get home from the grocery store so it’s easy to grab a snack or something to steam, stir-fry or grill. Love, love, love my bamboo steamer. If you don’t own one, please do yourself a favor and purchase one. Sit it on top of a pan with about 2-3 inches of water in the bottom and steam away.

One of our favorites is the Veggetti. It is a great kitchen gadget that transforms zucchini into pasta noodles. We will never go back to regular pasta noodles!

Please check out for some wonderful meal and beverage ideas. FYV is a wonderful local St.Louis and surrounding area personal chef who makes doing SHAPE a real tasty delight. Their recipes are exceptional and definitely worth trying.

I like to keep “cranwater” in a pitcher in our fridge: 4 oz pure cranberry juice to 28 oz water = Frisch favorite cranwater. Dr. Todd likes to squeeze fresh lemon in his glass also. Refreshing for sure.

I especially enjoy Celestial Seasoning’s Bengal Spice tea. I make a large “sun tea” pitcher: 6 tea bags to 1.5 gallons boiling water. Steep until cooled then refrigerate. The longer it steeps, the stronger the cinnamon flavor. I enjoy this as a nice evening beverage with a thinly sliced apple.

Feed Your vitality’s ashley nanney’s cooking tips:

To pan sear meat, heat the inside surface of the pan over the burner on high. Then, turn down the heat and sear the meat. The meat will stick but then slowly release.

Use chicken broth and beef broth as a substitute for oil when cooking on the stove.

Use boiling chicken broth to steam cauliflower.

Slice cauliflower into planks to use as “bread”, to roast, or to rice.

Put riced cauliflower into a bowl, pour boiling chicken broth over cauliflower and let sit for less than or equal to one minute (cook time varies according to your taste – trial and error will guide you).

Add a pinch of white pepper to cauliflower mash. Less is more.

For an Italian flavor, you can use fresh Italian seasonings like fresh basil (store in a damp paper towel to keep fresh). For a Mexican flavor, add chili seasoning, salsa, or cumin. For a Chinese flavor, add Braggs liquid aminos, coconut aminos, mandarin orange stevia, Chinese 5 spice, scallions, apple cider vinegar, ect.

Penzey’s Spices in Maplewood is an excellent vendor for clean, fresh spices. They will honor coupons a year after their expiration date.

Roast your asparagus – it gives them a nutty flavor. The longer you roast them, the nuttier they will taste.

Radishes are great when roasted or tossed into salads. Cut in half, season, and place flat side down on sheet pan to roast in the oven. They taste something like potatoes.

Invest in a really good food processor and blender (Vitamix recommended).

Blend roasted veggies for sauce or soup thickener.

When going out to eat, you can ask for the restaurant’s regular (clean) vinegar, then add water, lemon, and either the lemon, berry, or orange stevia to make a Shape approved quick dressing for salad.

For a treat, peppermint tea with chocolate stevia is delicious.

Canada dry sparkling water with 10-12 drops of stevia is a soda fix.

Chamomile, lavender, turmeric, and licorice teas recommended. “Licorice Spice” tea with lemon stevia is tasty and provides adrenal support. Do not drink if you have hypertension (high blood pressure).


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