Of all the things you could do to effect weight loss, 75% of the equation rests in the food!  Here's where you'll find  delicious recipies to try when you are home and some of the best menu options when you are out !

Thai Chicken Lettuce Wraps

For the dressing:

1/2 cup peanut butter

4 scallions, chopped (white and green parts)

2 tablespoons grated fresh ginger

1 clove of garlic

1 teaspoon Sambal

1/4 cup, plus 2 tablespoons olive oil

1/4 cup fresh lime juice

1/4 cup rice vinegar

1/4 cup Agave Necture

2 tablespoons Braggs Liquid Amino


For the lettuce cups:

1 rotisserie chicken, meat roughly chopped (not shredded), bones and skin discarded

2 cups shredded red cabbage

1 red bell pepper, seeded and finely chopped

1/2 cup chopped fresh cilantro, loosely packed

1 head Boston bibb lettuce

1/4 cup chopped salted peanuts



Make the dressing. In a food processor or blender, add the peanut butter, scallions, ginger, garlic, Sambal, oil, lime juice, vinegar, honey, sugar, soy sauce, a nice pinch of salt and a few grinds of pepper. Blend until smooth. If needed, add a splash of hot water to loosen to dressing consistency. Taste the dressing and season with more salt, if needed.


Make the wraps. In a large bowl, toss the chicken, cabbage, bell pepper and cilantro. Add dressing to taste and toss. Arrange lettuce into two-ply cups and fill each with a scoop of the chicken salad. Garnish each with a sprinkle of peanuts.

Baked Spaghetti Squash


  • 1 medium spaghetti squash (2-1/4 lb.)

  • 12 ounces turkey sausage

  • 1 1/2 cups sliced fresh mushrooms

  • 1 medium green or red sweet pepper, chopped

  • 1/3 cup finely chopped onion

  • cloves garlic, minced

  • 14 1/4 ounce can chopped pitted ripe olives (optional)

  • 1/2 teaspoon dried Italian seasoning, crushed

  • 1  1/2 cups  pasta sauce

  • 1  1/2 cups shredded Monterrey Jack, mozzarella, or Italian blend cheese

  • 1/4 cup snipped fresh Italian parsley



Halve squash crosswise; remove seeds. Place cut sides down in 2-quart rectangular baking dish. Add 1/4 cup water. Cover with vented plastic wrap. Microcook on high power 13 to 15 minutes or until squash is tender when pierced with fork; rearrange once for even baking. In a large skillet cook sausage, mushrooms, sweet pepper, onion, and garlic over medium heat until sausage is no longer pink; stir to break up sausage. Drain off fat.


Preheat oven to 350 degrees F. Scrape pulp from squash (about 3 cups). Wipe out baking dish; coat with nonstick cooking spray. Spread half the squash in dish. Add half the sausage mixture and half the olives. Sprinkle with seasoning and 1/8 teaspoon black pepper. Top with half the sauce and half the cheese. Top with remaining squash, sausage, olives, and sauce. Bake for 30 minutes. Sprinkle with remaining cheese. Bake for 5 minutes or until cheese is melted. Let stand 10 minutes. Sprinkle with parsley.

Makes 6 servings.


1 – 1.53 oz packet OPTIFAST 800® Garden Tomato Soup Mix
6-8 fl oz hot water
¼ cup cooked black beans
¼ of a 6-inch corn tortilla, cut into small pieces
2 tsp salsa
¼ tsp chili powder
Pinch of cumin

1. Pour hot water into a bowl. Add OPTIFAST 800® Garden Tomato            Soup; stir until dissolved.
2. Add remaining ingredients; stir well. 
Makes 1 serving

Serving Size: approximately 1½ cup 

Calories: 210, Total Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 15 mg, Potassium: 890 mg, Sodium: 940 mg, Total Carb: 31 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 17 g


Black Bean Soup 

Authentic southwestern flavors

make this soup a favorite.


Skip the cost & the calories of the gourmet coffee shop!  

1 – 1.48 oz packet OPTIFAST 800® Chocolate Powder 
¼ tsp coconut extract
8 fl oz hot Coffee (freshly brewed)

Combine all ingredients in a large glass or mug; stir until dissolved. Serve warm. 

Makes 1 – 8 fl oz serving

Recipe Variation
Try using other extract flavors in place of coconut; such as almond, cherry or mint.

Serving Size: approximately 8 fl oz 
Calories: 160, Total Fat: 3 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Potassium: 470 mg, Sodium: 230 mg, Total Carb: 20 g, Dietary Fiber: 0 g, Sugars: 18 g, Protein: 14 g.

Baked Apples



  • 12 small Corn Tortillas

  • 4 ounces Colby & Monterey Jack Cheese, shredded

  • 10 ounces package of frozen Spinach

  • 1 can (15 oz) Black Beans, drained and rinsed

  • 2 medium hot house Tomatoes (approx. 2.5″ in diameter), chopped

  • 1 tablespoon Taco Seasoning

  • 1/2 teaspoon Salt (omit if taco seasoning contains salt)

  • 1 teaspoon Oil (or cooking spray)


Preheat the oven to 450 degrees. Spread the corn tortillas on 2 baking sheets and distribute the shredded cheese evenly on top. Bake for one minute until cheese is melted.


Cook frozen spinach per package instructions. Combine drained spinach with black beans, chopped tomato, taco seasoning, and  stir well.

Divide the filling between the 12 tortillas, rolling them up and placing the taquitos seam side down on 1 baking sheet. Press them up against each other so they don’t unroll. Brush or spray the tops with oil to encourage browning.

Bake the taquitos for 10 minutes until the tops have browned a bit and the tortillas are crispy.




Nutrition Information

Serves: 12 |  Serving Size: 1 taquito


Per serving: Calories: 126; Total Fat: 3g;

Saturated Fat: 0g; Monounsaturated Fat: 1g;

Cholesterol: 6mg; Sodium: 233mg; Carbohydrate: 18g;

Dietary Fiber: 5g; Sugar: 1g; Protein 7g


Nutrition Bonus: Potassium: 179mg; Iron: 6%;

Vitamin A: 20%; Vitamin C: 5%; Calcium: 9% 


Original recipe published on Uproot from Oregon.

Pan -seared Salmon & Spinach

Salmon packs some pretty serious protein (25 grams per serving), yet it’s low in the unhealthy saturated fat that plagues many other hardcore protein sources.


Salmon also protects against heart disease, thanks to omega-3 fatty acids, which have been shown to do everything from decrease triglyceride levels to lower blood pressure.


Some even call salmon a “brain food"—research has shown the fatty acids DHA and EPA may boost your memory and cognition.

So what should you buy at the grocery store? “Fresh is great if you can get it,” but no sweat—frozen varieties work too, says nutritionist and healthy cooking expert Robyn Youkilis. She just advises that—if you can get fresh salmon—look for varieties harvested as close to home as possible, and opt for wild salmon over the farmed kind.


(Believe it or not, wild has a 20 percent higher protein count.)


Courtesy of Men's Fitness



Receipe:  Season salmon (4-6 oz peices) with 21 Solute, red pepper, and olive oil, then sear it for a few minutes on each side. How do you know it’s done? “Salmon should actually be cooked medium,” says Lisa Davis, Rosebud Cusiine Specialist. “You want the center to be firm but not dried-out.” For a complete meal, pair it with sautéed spinach—just cook about 2 cups spinach in a pan with 2 teaspoons of olive oil (or 2 table spoons of vegetable broth & fresh garlic) add a splash of Braggs Liquid Aminos and 21 Solute seasonings, and cook until spinach is wilted.


​© 2019 By Rosebud Weight Loss


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