Spaghetti Squash with Red Sauce

Ingredients you’ll need:

Cooked & Shredded Spaghetti Squash
Mom’s Red Sauce ( or other brand with low sugar, 6 gms. or less per 1/2 cup)
Fresh Spinach – lightly sauteed and seasoned
Shredded Chicken – Cook in pressure cooker ( recipe will be on website soon) or crock pot. Add low sodium chicken broth, a can of Italian style tomatoes and garlic powder.
Parmesan Cheese

Nutritional Information – approximated for:
1 cup of squash
I cup shredded chicken
1/2 cup red sauce
1 cup already sauteed spinach
1/4 cup parmesan cheese

Calories              456
Carbohydrates   21 (minus 5 which is fiber)
Fat (olive oil)      16
Sugar                 10
Protein               44
Fiber                    5

*Comparison Note*
If you use regular spaghetti pasta…
There would be an additional – 180 calories and 36 carbohydrates

*Cooks Note*
Don’t overcook the spaghetti squash – it gets mushy

Raspberry Balsamic Glazed Salmon on Spinach Recipe

Raspberry Balsamic Glazed Salmon on Spinach

This is one of our “go to” staples that we probably have twice a week for dinner.  Since it’s high in protein and low in carbs, it makes for a very healthy dinner recipe.

Here’s what you need to create this recipe:

1 lb. Atlantic Centercut Salmon
2 Tblsp. Extra Virgin Olive Oil
2 Tblsp. Rice Wine Vinegar
1 Tblsp. Raspberry Infused Balsamic Vinegar
1 Tblsp. Balsamic Glaze
Juice from 1/2 of a medium lemon
4 Tblsp. Regular Yellow Mustard
4 Tblsp. Original Mrs. Dash seasoning
1 tsp. Slap Your Mamma Cajun Seasoning
1 tsp Garlic Powder
Organic Baby Spinach


Mix the above ingredients in a small bowl until blended well together.  Lay out your salmon on a foil lined baking tray and preheat your oven to bake at 450 degrees.

Lay the salmon on the foil and cover liberally with the glaze so that it is completely coated. The glaze should be pretty thick, so it will stay where you put it and not run off the sides very much. Once the oven reaches 450 degrees, place the baking tray in and set the timer for approximately 22 minutes.

About 5 minutes before the salmon is done cooking it will be time to start preparing your spinach.

Put a skillet on the stovetop and preheat to medium-high heat.  Once the skillet is hot, add a tablespoon of olive oil, and pinch of salt and pepper and put your spinach in.  Make sure to keep turning it so that it doesn’t cook down completely and only gets wilted.


Spread out a nice bed of spinach on your plate and drizzle some more Balsamic Glaze on it.  Put half the salmon on top and you are ready to eat!

This recipe makes two large portions.  Each portion will be about 550 calories containing approximately 45 grams of protein and less than 30 grams of fibrous carbs.  You also have the benefits of the healthy fats and Omega-3’s from the salmon and olive oil.

In the event that you were having it earlier in the day and wanted or needed extra carbs, a good suggestion would be to add a small bed of quinoa under the spinach.

We hope you enjoyed this recipe!  If you have any questions or comments, please contact us at either:

Stay Fit Forever!



Jennifer’s Very Berry Protein Shake Recipe

Very Berry Protein Shake

1 cup frozen berries
1 cup frozen spinach
1/2 cup fat free plain Greek yogurt
1-1.5 scoops protein powder
1-1.5 cups unsweetened vanilla almond milk (depending on desired thickness)
1-2 packet’s artificial sweeteners (optional – depends on sweetness desired)

See video for instructions

Nutrition Facts
Based on the lesser of the options listed above

Calories           330
Carbohydrate  32
Fiber                  9
Sugar               17
Protein             38

Note that the carbs and sugar come primarily from the frozen berries and they are a great source of nutrients and fiber.

This is a great pre or post workout drink.  It can also serve as a early day meal replacement.

Often times I make 1 & 1/2 times each ingredient listed.  I drink 1/2 of what is yielded and put the other 1/2 in my yeti cup and drink it later or after my workout.

If you are in a very strict initial weight loss stage, you may split the normal size drink into two and do the same as above.  This would yield only 165 calories per serving.

Hope you enjoy the Very Berry Shake.  Please email any comments or questions to me at