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Chia Seed Pudding 

¼ Cup Chia Seeds
1 Cup Almond Milk
⅛ Tsp Vanilla Extract (Optional)
½ To ¼ Cup Berries (Optional)
Mix Chia Seeds And Almond Milk In A Bowl
Cover And Refrigerate
In The Morning You May Like To Add A Few Berries On Top Of Your Pudding, Or Chop Up And Add Medjool Date Or Leave Plain

Crunchy Chickpea and Quinoa Salad

1 Cup Red Quinoa (Or White)
2 Tbsp. Extra-Virgin Olive Oil
1 Small White Onion, Diced
1 Cup Cooked (Or 1 -15oz. Can BPA-Free) Organic Chickpeas, Drained And Rinsed
½ Cup Shelled Edamame
1 Tsp. Chili Powder
¼ Tsp. Sea Salt
¼ Tsp. Pepper
2 Tbsp. Finely Chopped Fresh Basil
1 – 2 Cups Spinach

  1. Cook Quinoa According To Package Directions; Remove From Heat And Fluff With A Fork
  2. Meanwhile, In A Large Skillet, Heat Olive Oil And Cook Onion Until Translucent, About 4 Minutes Add Chickpeas, Chili Powder, Sea Salt And Pepper; Cook For 5 Minutes Then Remove From Heat Add Quinoa And Fresh Basil; Mix Well To Combine
  3. Serve Warm Over Bed Of Spinach
*Adapted From Thehealthapple.Com Recipe

Lentil Stew

Makes 2 Servings
1 Medium Onion Diced
2 Medium Carrots, Diced
3-4 Stalks Celery, Diced
Sauté In A Pan W 2 Teaspoons Olive Oil
1 Cup French Lentils, Sorted And Rinsed And Soaked
1 Cup Spinach
2 Cups Low Sodium Vegetable Stock (Preferably Organic)
2 Cups Water
Fresh Thyme Sprigs
Chopped Parsley
½ Teaspoon Sea Salt
Pinch Of Black Pepper
Cover And Increase Heat To Medium
Gently Simmer Lentils, Check Frequently To Make Sure No Liquid Is Lost
Continue To Add Stock and Water Depending On the Consistency That You Prefer
You Can Make This as a Soup, a Stew, or Allow All the Water & Stock to Simmer Away

Quinoa salad

1 Cup Quinoa (Can Be Red/White Or Blend)
1/2 Onion Diced
1 Tablespoons Olive Oil
¾ Cup Diced Peppers
½ Cup Edamame
½ Cup Roasted Broccoli
2 Tablespoons Olive Oil
1 Tablespoon Lemon Juice
1 Tsp Honey
½ Teaspoon Salt
½ Teaspoon Ground Pepper
Cook Quinoa With Vegetable Broth For More Flavor
Heat Oil And Cook Diced Onion For A Few Minutes, Add The Peppers For An Additional Few Minutes
Add Onions, Peppers, Roasted Broccoli and Edamame to Quinoa
Add the Dressing, Mix and Serve (Serves 2-3)

Fish Tacos 

4 - 6 ounce Mahi Mahi fillets
2 tablespoon tequila
2 tablespoon lime juice
1 tablespoon olive oil
1 tablespoon chili powder
10 cilantro leaves
1/4 teaspoon salt
1/2 teaspoon pepper
4 whole wheat flour or brown rice (gluten free) tortillas
Serves 4
  1. In a small bowl combine tequila, lime juice, olive oil, chili powder, cilantro, salt & pepper and stir.
  2. Place mahi mahi in a plastic container with the mixture above and allow to marinate for 1-2 hours.
  3. Spray non stick cooking spray or olive oil spray into large pan and heat on medium.
  4. Place marinated mahi mahi fillets onto heated pan and cook approximately 5 minutes on each side.
  5. Turn heat to low, cover pan and cook for additional 5 minutes.
  6. Heat tortillas if desired.  Place mahi mahi onto tortillas.  Can add gaucamole, tomatoes, low fat sour cream and spinach as garnish/topping.

Chicken with sun-dried tomatoes and artichokes

2 Pounds Of Skinless/Boneless Organic Chicken Breasts
16 Ounces Of Organic Low-Sodium Chicken Broth
*One Small Jar Of Sun-Dried Tomatoes
One Can Of Quartered Artichokes
Salt, Pepper
Olive Oil
Wondra Or Flour
Fresh Spinach Optional
  1. Pound Chicken Breast And Slice And In Half
  2. Heat 1 Tablespoon Of Olive Oil In Large Sauté Pan On Medium Heat
  3. Sprinkle Chicken Breasts With A Little Salt And Pepper
  4. Pan Sear Chicken Breasts Until Lightly Browned On Both Sides (About 5 Min Each Side) And Transfer Chicken Into Baking Dish
  5. Place Chicken Broth, Sun-Dried Tomatoes And Artichokes Into Sauté Pan
  6. Heat For About Five Minutes
  7. To Thicken The Chicken Broth Mixture:
  8. In Measuring Cup Mix 1 Tablespoon Of Wondra Or Flour With 2 Tablespoons Of Cold Water And Slowly Stir Into The Heated Chicken Broth Mixture
  9. Transfer Chicken Broth Mixture Into Chicken Breast Baking Dish And Bake On 350° For About 30 Minutes
  10. Serve Over ½ Cup Whole-Wheat Pasta With A Side Of Vegetables
  11. Serving Size: 6
  12. Options: Add Spinach To Chicken Broth Mixture
*If Using Sun-Dried Tomatoes Packed In Oil Drain Oil First Before Adding To The Chicken Broth​

Orange-Glazed Chilean Sea Bass

4- 6-Ounce Chilean Sea Bass Fillets
1/4 Teaspoon Salt
1/4 Teaspoon Pepper
1/2 Teaspoon Ginger
2 Tablespoons Low Sodium Soy Sauce
3 Tablespoons Orange Juice
1/2 Teaspoon Sesame Oil
  1. Sprinkle Fish with Salt and Pepper
  2. Coat A Large Nonstick Skillet with Cooking Spray; Place Over Heat Until Hot Add Fish and Cook Skin Side Up For 3 Minutes
  3. Remove Fish from Pan
  4. In Separate Bowl, Combine Ginger, Soy Sauce, Orange Juice and Sesame Oil
  5. Mix and Place into Skillet on Medium-High Heat for 1 Minute Forming a Glaze
  6. Place Fish into Baking Dish and Poor Glaze Over
  7. Bake In Oven 400 Degrees for 15-20 Minutes
Serves 4
Healthy Kid Friendly Recipes 


2 Pounds Strawberries, 1 Pineapple – Cut Up In Squares, 1-Pound Grapes
2 Blocks Of Cheese – Sliced Into ½-Inch Square Pieces – To Make It More Fun, Have Kids Cut Cheese With Cookie Cutters Into Star Or Heart Shape Pieces
8 Wood Skewers​


16 Ounces Low Fat Vanilla Yogurt
2 Cups Frozen Berries
2 Bananas
Mix Ingredients in Blender with Ice and Blend until Smooth 


1 Pound Sliced Strawberries
1 Container Low Fat Cool Whip
1 Angel Food Cake – Sliced Into ½-Inch Pieces and Then Cut in Half
8-Cupcake Wrappers
Directions: Layer Angel Food Cake on Bottom of Cupcake Wrapper Place Strawberries on Top, Place Other Piece of Angel Food Cake on Top and Add 1-Tablespoon Cool Whip


12 Green Grapes
12 Strawberries
12 Bananas
12 Mini Marshmallows
12 Toothpicks
  1. Thread 1 Grape, 1 Banana Slice, 1 Strawberry (Narrow End Facing Up), And 1 Marshmallow Onto 1 Toothpick To Resemble The Grinch’s Head In His Red Hat
  2. Repeat With Remaining Grapes, Banana Slices, Strawberries, And Marshmallows


2 Cucumbers - Slice Into 16 Thick Slices
1 Container Hummus
1 Small Bag Pretzel Sticks (Optional)
  1. Slice Cucumbers, Place Small Spoonful On Sliced Cucumber Top With Another Sliced Cucumber
  2. Option To Add Arms And Legs By Breaking Pretzel Sticks In Half And Placing Between The Sliced Cucumbers Resembling Arms & Legs


Using Your Own Cookie Dough or Prepackaged Sugar Cookie as Base
See Recipe for Own Cookie Dough below.
Cookie Dough
1-Pound Strawberries Sliced, 1-Pint Blueberries, 2 Kiwis


½ Cup Low Fat Butter Softened
1/2 Cup Stevia/Sugar Blend
1 Egg
8 Ounces Low Fat Cream Cheese
1 Tsp Cream Of Tartar
½ Tsp Baking Soda
¼ Tsp Salt
2 Tsp Vanilla Extract 
  1. Preheat Oven To 350 Degrees F (175 Degrees C)
  2. In A Large Bowl, Cream Together The Butter And 6 Tablespoons Stevia/Sugar Blend Until Smooth
  3. Mix In Egg
  4. Combine The Flour, Cream Of Tartar, Baking Soda And Salt; Stir Into The Creamed Mixture Until Just Blended
  5. Press Dough Into An Ungreased Pizza Pan
  6. Bake In Preheated Oven For 8 To 10 Minutes, Or Until Lightly Browned
  7. Cool In A Large Bowl, Beat Cream Cheese With Remainder Of Stevia/Sugar Blend And Vanilla Until Light
  8. Spread On Cooled Crust
  9. Arrange Desired Fruit On To Of Filling And Chill For 10 Minutes​


1 (12-Ounce) Package Frozen Shelled Edamame (Green Soybeans) 
1-Tablespoon Olive Oil 
1/4 Cup Grated Parmesan Cheese 
Salt And Pepper To Taste
  1. Preheat The Oven To 400 Degrees F
  2. Place The Edamame Into A Strainer And Rinse Under Cold Water To Thaw
  3. Drain
  4. Spread The Edamame Beans Into The Bottom Of A 9x13 Inch Baking Dish
  5. Drizzle With Olive Oil
  6. Sprinkle Cheese Over The Top And Season With Salt And Pepper
  7. Bake In The Preheated Oven Until The Cheese Is Crispy And Golden, About 15 Minutes

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