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Can those really be healthy?

After essentially two weeks of Christmas food gluttony we are now in that gray area of December.  You feel horrible about the food you have eaten and the workouts you haven’t done.  But part of you says to just wait a few more weeks to take it serious.

To help  get you started we wanted to provide a few TFW Approved Party Recipes to eat while you ring in the New Year!

You don’t have to just eat salad, but try to have something healthier to snack on.  That is the big concept of TFW.  Change habits on things so you can still enjoy life, but be fit too!  Check it out and please share!!

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Jason Mraz’s Guacamole

In this easy guacamole recipe, musician Mraz prefers California Hass or Reed avocados because they are the creamiest. Adjust the heat, tang or other flavorings to suit your tastes.

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Almond Butter-Quinoa Blondies

People likely won’t even notice that these delicately nutty, just a little chocolaty, blondies are gluten-free. They use quinoa flour, which you can find in well-stocked supermarkets and natural-foods stores, in place of all-purpose flour. To make your own quinoa flour, grind raw quinoa into a powder in a clean coffee grinder. (Adapted from Quinoa Revolution by Patricia Green and Carolyn Hemming.)

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Sweet-&-Sour Meatballs

These bite-size sweet-and-sour meatballs, drizzled with a pineapple- and soy-based sauce, make a great appetizer. Shredded carrot and finely diced pineapple keep the meatballs moist, while fresh ginger and Chinese five-spice powder amp up the flavor.

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Southwestern Layered Bean Dip

Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.

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Sriracha Buffalo Cauliflower Bites

This recipe for spicy Buffalo cauliflower bites is a great vegetarian alternative to Buffalo wings. Roasted cauliflower stands in for chicken and provides more fiber and fewer calories. Serve this easy appetizer with carrot sticks, celery and your favorite ranch or blue cheese dressing.

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Cowboy Beef & Bean Chili

Anything but dainty, this healthy cowboy beef and bean chili recipe is hearty with the addition of mushrooms and beer. To keep the saturated fat low, we use one pound of ground beef and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you’re in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.

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Buffalo Chicken Casserole

We took the classic flavors of Buffalo wings—hot sauce, blue cheese, carrots and celery—and created a finger-licking-good casserole. Serve this dish during football season to a hungry crowd and it’s sure to be a hit. We don’t typically recommend ingredients by brand name, but in this case we make an exception for Frank’s RedHot Sauce. It has the perfect balance of spice and tang for this casserole. Texas Pete and Crystal hot sauces are suitable alternatives if you can’t find Frank’s.

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Boneless Buffalo Wings

Even though boneless Buffalo wings are made with healthy white-meat chicken, they’re usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.

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Beef & Bean Enchiladas

These beef enchiladas, topped with a zesty green and red homemade sauce, are perfect for a party or a potluck. To cut calories and saturated fat we fill them with 90%-lean beef bulked up with chopped portobello mushrooms and beans. Although white-flour tortillas are traditional in San Antonio, we go for whole-wheat or corn tortillas to add a little fiber.

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Sweet and Sexy Wings

Awesome lean wing recipe that tastes great but keeps the crap off!

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Spaghetti Squash and Meatball Bites

Spaghetti and meatballs all in one snack.  The squash tastes great and keeps it super low carb and most people won’t even know.

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Shrimp Cocktail

Jumbo on protein and skimpy on fat and calories, this little crustacean may just be the best party appetizer there is. With just a few shrimp on your plate, you are less likely to gorge on the fattier options presenting themselves to you, because protein keeps you satisfied for longer. Shrimp also contains the mineral zinc, a rarity in finger food, which helps promote a strong immune system. As for the cocktail sauce, don’t overdo it. Bottled sauces often contain unhealthy amounts of sugar. Try dipping them in salsa instead.  Originally Found Here

Vegetables and Dip

Here’s an ultra-safe strategy for party munching: load up three-quarters of your plate with the veggies from the crudite platter. You’ll be so busy chowing down on carotenoids, which are strong sources of vitamin A, that you’ll forget how healthy you’re being. And here’s the bonus: You don’t have to totally forgo that creamy ranch dip. Studies show that adding a little bit of fat to your veggies helps the body absorb the nutrients in the healthy selections you’ve made. “Don’t stay away from the dip entirely, just don’t douse your vegetables with it,” says Johnson. ORIGINALLY FOUND HERE

Pancetta is very similar to bacon. But it is cut very thin, it isn’t smoked, and it has a much sweeter flavor. I think it is very versatile and fun. It is perfect in this dish, which I didn’t want to be overwhelmed by meat. After all, it is a side dish. But the pancetta lends a savory and substantial quality that the dish lacks alone.

That is not to say that roasted cauliflower is lacking in any way all by itself. In fact, I love unadorned roasted cauliflower. Roasting is easy, and it tends to concentrate the flavors in a way that steaming does not. I chose to wrap only a portion of the cauliflower with pancetta. A bite with and a bite without is a very nice ratio. Careful cutting of the cauliflower yields large flat slices that roast beautifully and fairly quickly. Smaller chunks are perfect for wrapping because the pancetta goes all the way around and holds on to itself. I laid a few slices of pancetta on the slabs of cauliflower, and while they impart a great flavor, they do shrink up a bit. The pancetta on the smaller pieces is wrapped around sage leaves. Sage and cauliflower are wonderful together. One head of cauliflower yields four servings.

Pancetta and Sage Cauliflower
Recipe type: side
Author: Kelly Yandell
Prep time: 
Cook time: 
Total time: 
Serves: 4
Roasted Cauliflower has a richness that steamed cauliflower cannot achieve.
  • 1 head of cauliflower, cleaned and with the greens removed
  • 8 to 10 slices of pancetta
  • 4 to 5 leaves of fresh sage
  • Salt and pepper, to taste
  • Olive oil for brushing on the cauliflower
  1. Preheat the oven to 400 degrees.
  2. Carefully trim the cauliflower, leaving as much of the stem intact as possible. The stem holds the big pieces together. Slice the head in half from top to bottom. Using a long and sharp knife, cut as many half inch slices as you can from the middle until it starts coming apart. Lay the large slices carefully in a pan with raised sides which you have lightly coated with olive oil. Continue to slice flat pieces off of the remaining chunks to the extent possible. Place all of the cauliflower into the roasting pan. Brush the tops of the cauliflower with olive oil. Season with a little bit of salt and pepper, bearing in mind that the pancetta to be used later is quite salty. Roast in a 400 degree oven for 25 minutes, turning once with a spatula at about 15 minutes.
  3. Remove the roasting pan and let the cauliflower sit until it is just cool enough to handle. Choose the 8 or so most substantial smaller pieces and lay one half of a sage leaf on top of them. Then wrap each of these pieces with a piece of pancetta. Some of the pieces will fall apart a little…just wrap it up. Lay any extra pieces of pancetta over the larger slabs of cauliflower. Return the roasting pan to the oven and allow it to cook for another 10 to 15 minutes, or until the pancetta is browned and crispy.
  4. Should the pancetta still look a bit underdone at the end of 15 minutes, broil it for about 1 to 2 minutes to crisp the tops. This is a better plan than letting the cauliflower roast further and lose its bite altogether. But, as I always caution, beware of the broiler. Don’t walk away or you, if you are anything like me, will forget it and return to ashes.
  5. Remove from the oven and serve.

Spinach-Artichoke Dip via A Dash of Sass

I don’t think I can remember a time when some form of spinach artichoke dip didn’t appear on every restaurant menu.  It seems to have become a standard American pre-meal munchie, a quintessential appetizer.  Not that I mind.  Who doesn’t love the thought of eating something healthy (spinach and artichokes) wrapped in mounds of cheese, butter and heavy cream?

This recipe is a healthier version of the restaurant stand-by that you can feel good about serving to friends and family.  Instead of pounds of butter and heavy cream, this recipe uses reduced-fat sour cream and ricotta, plus it ads in some cannellini beans (my current favorite) which ups the fiber content.  Truly a perfect party dish, this guilt-free dip lets you save some calories for where it counts

There are two ways to make this dip.  You can either puree all the ingredients together at once, which will give you a completely smooth consistency, or you can reserve about half of the artichoke hearts, loosely chop them and mix them into the rest of the pureed ingredients.  This is totally up to personal preference.  We like a slightly chunkier dip around these parts so I generally opt for reserving some of the artichoke hearts.

Clearly, this dip is screaming for some perfectly salted tortilla chips, but if you really want to be a considerate host you can serve it with celery, endive spears, broccoli or any other low-calorie dipping veggies.  Your waistline (and your friend’s waistlines) will thank you.

Spinach Artichoke Dip

COOK TIME: 30-45 minutes


2 cups canned artichoke hearts, rinsed and drained
3/4 cup canned cannellini beans, rinsed and drained
1/2 cup frozen spinach, thawed and drained
2 tablespoons sour cream (reduced-fat)
2 tablespoons ricotta cheese (reduced-fat)
4 tablespoon grated Parmesan cheese
1/2 teaspoon olive oil
1 clove garlic, minced


– Preheat oven to 350 degrees.
– Combine 1 cup artichoke hearts, beans, spinach, 2 tablespoons Parmesan, sour cream, ricotta, olive oil and garlic in a food processor or a large bowl if using an immersion blender. Pulse until almost smooth.
– Loosely chop the remaining artichoke hearts until chunky. Stir into the pureed mixture.
– Spread the mixture into a shallow dish (8 x 8 works just fine). Top with the remaining 2 tablespoons grated Parmesan.
– Bake for approximately 30-45 minutes or until bubbly. Turn the oven to broil for the last 3-5 minutes to brown the cheese on the top.
– Serve warm with tortilla chips or veggies.


But what really makes these mushrooms the wave of the future is that they’re gluten-free and incredibly delicious. Ya see, every Thanksgiving and Christmas my Aunt Val serves her famous stuffed mushrooms- but they’re loaded with gluten- so I just sit there and stare at my family devouring each bite- and it kills me.

So, now that the holidays are past us and I wanted to make a refreshing stuffed mushroom that could be enjoyed year-round…something light yet a bit hearty  but not like those heavy breaded mushrooms often served during the winter months.

Pine Nut Stuffed Mushrooms
Prep time
Cook time
Total time
Gluten-Free and Vegan
Recipe type: Appetizer
Serves: 24
  • 24 large button mushrooms
  • ¼ cup white onion, minced
  • 2 Tbsp. olive oil
  • ½ cup cooked brown rice
  • ½ cup cooked quinoa
  • 2 carrots, peeled and grated
  • ½ cup pine nuts, finely chopped
  • 2 Tbsp. organic salsa
  • 1 tsp. sea salt
  • ½ tsp. ground black pepper
  • 2 chives, finely chopped
  1. Preheat oven to 350 degrees F. Prepare a baking dish with nonstick baking spray.
  2. Clean mushrooms and remove stems. Set mushroom caps aside; discard stems.
  3. In a small skillet over medium heat, cook onion in olive oil until translucent, approximately 6 minutes.
  4. Add cooked brown rice, quinoa, carrots, pine nuts, salsa, sea salt and pepper; cook until warm, approximately 3-4 minutes. Remove from heat.
  5. Using a teaspoon, transfer rice mixture in each mushroom cap. Slightly over-stuff mushroom caps with rice mixture.
  6. Place stuffed mushrooms in a single layer on prepared baking dish. Bake, uncovered for 15 minutes.
  7. Remove from the oven; garnish with fresh chives.
  8. Serve warm.

And you can pop ’em into your mouth in an instant.

It’s kinda fun.

Yes, I am playing with my food.

So, get it over with- laugh at me all you want.  I know you’re laughing at the gal on the other side of the computer who lives vicariously through her family’s glutenous lives.


2 garlic cloves
1 (15-ounce) can of garbanzo beans
1 lemon, zest and juice
2 tablespoon tahini
2 avocados
Olive Oil

1. Place garlic cloves, garbanzo beans, lemon zest and juice from the lemon and tahini in a food processor. Blend until smooth. Salt to taste.

2. Add two avocados and blend just until smooth. Salt to taste once more. Transfer to a bowl, pour a few tablespoons of olive oil on top, and sprinkle a few dashes of paprika. Serve with whatever you like, whether it be pita chips, warm slices of pita or crackers.


Beet and Goat Cheese Spread  (adapted from a recipe by Gabrielle Rysula from Dishing Up Oregon)

Yield:  enough spread to make appetizers for 8-10


3 large beets (or more smaller ones), tops trimmed off

1 Tablespoon balsamic vinegar

8 oz fresh goat cheese

Salt and pepper


Bring a large pot of water to boil, then add the beets.  Cook until they’re tender all the way through when pierced with a small, sharp knife.  Drain the beets and let them cool enough to touch.  Cut the tops and bottoms off the beets, then peel them by rubbing the skin off with your fingers.  Chop the beets into large chunks.

Put the beet chunks, vinegar, goat cheese, and salt and pepper to taste in a food processor fitted with the standard blade and process until fairly smooth.  Taste and season with more salt and pepper, if necessary.

Serve on baguette slices.  Store leftovers in the refrigerator.

Roasted Grape and Pear Kuchen

1/2 cup warm 2% reduced-fat milk (100° to 110°) $

2 1/4 teaspoons dry yeast $
1/2 cup granulated sugar, divided $
2 tablespoons canola oil, divided $
1 teaspoon vanilla extract $
1 teaspoon grated lemon rind $
1/2 teaspoon salt $
1/2 teaspoon ground nutmeg
2 large eggs $
9 ounces all-purpose flour (about 2 cups) $
6 tablespoons unsalted butter, softened and divided $
Baking spray with flour
1 1/2 cups seedless red grapes $
2 firm peeled pears, cut into 1/4-inch-thick slices
1/4 cup chopped pecans $
3 tablespoons brown sugar $
1/2 teaspoon ground cinnamon $
1 1/2 cups frozen reduced-calorie whipped topping, thawed $

1. Combine milk, yeast, and 1/2 teaspoon granulated sugar in a large bowl; stir with a whisk. Let stand 5 minutes.

2. Add remaining granulated sugar, 1 tablespoon oil, vanilla, rind, salt, nutmeg, and eggs; beat with a mixer at low speed until well combined. Add flour; beat at low speed 5 minutes or until batter is smooth. Add 5 tablespoons butter, 1 table­spoon at a time, beating after each addition. Smooth batter into a 9-inch springform pan coated with baking spray. Cover and let rise in a warm place (85°), free from drafts, 1 1/2 hours.

3. Preheat oven to 450°.

4. Combine remaining 1 tablespoon oil, grapes, and pears; arrange in a single layer on a baking sheet. Bake at 450° for 20 to 25 minutes or until tender. Cool completely. Reduce oven temperature to 350°.

5. Melt remaining 1 tablespoon butter. Combine grape mixture, butter, pecans, brown sugar, and cinnamon. Arrange mixture over dough. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pan for 15 minutes on a wire rack. Remove from pan, and place on a serving platter. Serve with whipped topping.


Less time Less Calories then Pumpkin Pie


1/2 cup sugar, divided $
2 tablespoons cornstarch $
1 3/4 cups 1% low-fat milk $
1 large egg
1/2 cup canned unsweetened pumpkin $
1 teaspoon vanilla extract $
1/2 teaspoon ground cinnamon $
1/8 teaspoon salt $
1/8 teaspoon ground nutmeg
Cooking spray $
1/4 cup chopped walnuts $
Dash of salt $
1/4 cup heavy whipping cream

1. Combine 6 tablespoons sugar and 2 tablespoons cornstarch in a medium saucepan over medium heat. Combine milk and egg, stirring well with a whisk. Gradually add milk mixture to sugar mixture, stirring constantly, and bring to a boil. Cook for 1 minute, stirring constantly. Remove from heat.

2. Combine pumpkin and the next 4 ingredients (through ground nutmeg) in a bowl, stirring well. Slowly add pumpkin mixture to milk mixture, whisking constantly. Place pan over low heat, and cook for 3 minutes or until thoroughly heated, stirring constantly (do not boil). Divide pudding evenly among 4 dessert bowls, and cover surface of pudding with plastic wrap. Chill.

3. Line a baking sheet with foil, and coat foil with cooking spray. Place the remaining 2 tablespoons sugar, walnuts, and a dash of salt in a small nonstick skillet; cook over low heat until sugar dissolves and is golden (about 3 minutes), stirring frequently to coat nuts. Transfer mixture to prepared baking sheet, and cool completely. Coarsely chop nuts.

4. Place cream in a bowl. Beat with a mixer at high speed until stiff peaks form. Top each serving with 2 tablespoons whipped cream and about 1 tablespoon nuts.

Are you ready to make 2017 Your Year?  To FINALLY do what you SAY you will every year.  To take back your life, to get fit, eat healthy, have the energy, lose the weight, and be happy with who you see in the mirror?  Then you need to apply for our upcoming TFW 8 Week Program.  This program is not easy, it will literally take over your life for 8 weeks and MAKE you do what it takes to reach your goals.  We are starting interviews soon, so watch for the email to apply. THIS PROGRAM WILL SELL OUT FAST!!

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