The first day of fall was this week and the season is starting to feel like it is really here. Something that brings a lot of comfort and warm memories during these months are delicious and hearty meals made in slow cookers and crock pots. When losing weight, we often miss out on such meals because it can be difficult to find clean and healthy recipes. Here are some great recipes that will support your weight loss without missing out on flavor.

We’ve all heard of the idea of “hacks” – life hacks to make everything easier, kitchen hacks to help you stay healthy, cooking hacks to make dinner a breeze, clothing hacks to keep you looking good, organizing hacks to make your life efficient, etc. There is a list of tips and tricks for everything. When you search for clean eating hacks, you are going to find a lot of misinformation and confusing tips, so here is a list of some healthy and clean recipes that hack the clean eating system.

We’ve all heard of the idea of “hacks” – life hacks to make everything easier, kitchen hacks to help you stay healthy, cooking hacks to make dinner a breeze, clothing hacks to keep you looking good, organizing hacks to make your life efficient, etc. There is a list of tips and tricks for everything. When you search for clean eating hacks, you are going to find a lot of misinformation and confusing tips, so here is a list of some healthy and clean recipes that hack the clean eating system. 

This first recipe takes one of the most unhealthy foods you can think of and makes it clean and healthy – Zucchini Nachos. All it takes is some zucchini slices to get your started. Use 1-2 large zucchinis and cut them into slices. You can bake them (spray cookie sheets with cooking spray and lay the slices in a single layer on the sheets then spray the zucchini with cooking spray and bake for about 7 minutes at 375 or until they are crisp) or grill them (spray slices with cooking spray and grill for about 5 minutes on each side) then add your favorite toppings (no more than a 1/4 of a cup of each) – diced tomatoes, shredded lettuce, diced onion, jalapeño, black beans and low fat cheese. You can even sprinkle the zucchini with some dry seasoning or spices before you cook them for extra flavor. 

If you love turkey, chicken or veggie burgers you are going to love this recipe. It swaps the burger bun with portobello mushrooms and the result is a tasty hack on a summer staple. Take two large portobello mushrooms and clean their tops with a damp paper towel. Remove the stem and scrape out the grills from the undersides. In a bowl, mix 2 grated garlic cloves with 1 tbsp of oil and 2 tablespoons of red vinegar. Marinate the mushrooms in the mixture for anywhere from 30 minutes to 1-2 hours if you have the time. Flip them at least once while marinating. Once they are marinated, sprinkle them with a little salt and pepper and grill them on high or medium high heat on your grill for 4-7 minutes on each side. Remove from the grill and add some toppings of your choice – onions, tomato, lettuce, mustard and 1/2 avocado or 1 slice of low fat cheese.  

We’ve probably all heard about mashed cauliflower as an alternative to mashed potatoes by now, but what about using cauliflower in a popsicle? It may sound strange, but pureed cauliflower is a perfect neutral base for a creamy fugdscile-like treat. For this recipe, take one cup of cauliflower and boil or steam it until it is soft, then rinse and drain it under cold water to stop it from cooking. Blend the cauliflower in a blender with 1/4 cup cocoa powder, 1/2 teaspoon unsweetened vanilla almond milk, a pinch of cinnamon and 1/2 teaspoon of brewed coffee that has been cooled (optional). Pour the mixture into molds or paper cups and freeze until solid. You will be surprised when you taste them and you won’t believe your dessert has vegetables in it! 

Another savory food can be found in this sweet recipe – Avocado Chocolate Pudding. This gluten and dairy free recipe might even fool your kids if you decide to share! This recipe makes 2 servings and all it takes is 1 avocado, 1/4 cup of cocoa powder, 1/4 cup of agave and 1/4 cup of unsweetened vanilla almond milk. Blend everything in a food processor or blender until completely combined. Refrigerate for at least 2 hours then enjoy this protein packed snack.

Missing ice cream, frozen yogurt or sorbet? This recipe is so crazy simple and easy you will want to try it immediately – Fruit Sorbet. Simply freeze 1 cup of any fruit (grapes, berries, and watermelon all work great) then puree them in a blender until smooth and enjoy! Frozen grapes as they are are also a great snack in the summer heat. 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Summer is a great time to get creative with clean eating recipes. Combining interesting ingredients, using unique techniques or reworking a healthy recipe can break up the monotony of grilled chicken and vegetables. 

This first recipe is almost too good to be true (and it’s vegetarian!) – Squash Burrito Bowl. This recipe makes two servings. It looks and tastes amazing, and it’s so easy to make. Start by washing one medium squash then cutting off the top near the stem. Then cut it in half length-wise and scrape out the seeds and insides. Coat the edges with a little bit of oil and lay the halves face down in a glass baking dish with about an inch of water in the dish. While they bake for 30-45 minutes, make the filling by drizzling one tablespoon of oil in a pan and sauté 1/2 cup sliced red onion, 1/2 cup sliced bell pepper and 1 diced jalapeño (optional) with a pinch of salt and pepper and 1 teaspoon of cumin for about 6-7 minutes. After the squash halves have been removed from the oven and cooled for a few minutes, they will be tender and you can scrap the inside out with a fork to make spaghetti squash. Put your “spaghetti” aside and begin to layer onto each half of squash 1/4 cup black beans, 1/4 cup diced tomato and half of the filling you sautéed in each squash bowl with a layer of spaghetti squash. Finally, add 2 tablespoons of light or low fat cheese on top and you can even bake it for another few minutes to let the cheese melt. 

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This next recipe uses an amazing ingredient – Hake. Hake is a white fish related to cod that is only around 90 calories and has more than 20 g of protein per serving. It is tasty and filling and can be eaten with vegetables on the side or over a green salad. For this recipe, preheat the oven to 400 then toss your favorite vegetables in a drizzle of oil with 1 minced garlic clove and a pinch of salt and pepper (zucchini, squash, asparagus and mushrooms work great). Next, brush 6 oz of hake with a light layer of oil and a pinch of salt and pepper. Place the vegetables in a piece of foil and lay the hake filet on top. Wrap up the food in the foil and place on a rimmed baking sheet in the oven for 20 – 25 minutes. 

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Next is a crisp and hydrating salad: Sesame Ginger Cucumber Salad. This will make about 2-4 servings depending on the size of the cucumber. Take one large cucumber and slice off the ends, then cut it in half so you have two pieces. Next, cut those pieces in half length wise and scrape out the seeds, then thinly slice the cucumber (or if you have a spiralizer you can use that with a wide blade). Toss the cucumber with 1/4 cup edamame (shelled – can be fresh or frozen) and 1/4 cup shredded carrots. In a separate bowl, whisk 1 tablespoon of white miso with 1 tablespoon of warm water until smooth. Then add 1 tablespoon of rice vinegar, 1 tablespoon of finely grated ginger, 1 tablespoon sesame oil, and 1 teaspoon of lemon juice and whisk them all together. Divide the salad into individual servings, drizzle with sauce and sprinkle with 1 tablespoon of toasted sesame seeds (white, black or both) between the servings. 

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Popsicles are a great way to have a healthy snack and cool off in the summertime, and all you have to do is take a smoothie recipe and freeze them. You can use popsicle molds, ice cube trays or disposable cups. These recipes are all delicious and hydrating. Try a healthy Pina Colada popsicle by combining 1/2 a small banana, 1/4 cup of vanilla coconut milk, 1/2 cup fresh pineapple and 1/2 cup of ice in a blender then freezing. You can also try this Berry popsicle by blending 1 cup of any berries with 2 celery sticks and 1 cup of ice then freezing. This Watermelon popsicle is a perfect combination of summer flavors – 3/4 cups of cubed watermelon, 1/4 cup frozen berries, 1 cucumber (sliced), and 1 cup chopped spinach. 

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Looking for a healthy and refreshing way to stay cool and have a tasty treat this summer? Smoothies are a delicious way to get more fruit into your day including their valuable vitamins and minerals. These recipes even have the option to add alcohol for a healthy drink option for parties, barbecues and other fun summer occasions. 

This first recipe is a healthy spin on a classic cocktail: Skinny Pina Colada. For this version, use a banana, almond milk and coconut extract instead of coconut cream to get the same creamy consistency but healthier. For one serving, which counts as a snack, combine 1 cup of fresh or frozen pineapple, 1 medium banana, 1/2 cup of unsweetened vanilla almond milk, 1/2 teaspoon of coconut extract and 1 ounce (2 tablespoons, optional) of rum and blend until smooth. Coconut extract can be found in the cooking aisle, or you can use unsweetened coconut milk instead of almond milk to get that coconut flavor. 

Lemonade is a timeless summer beverage, and this recipe has a refreshing twist. To make this Watermelon Lemonade, combine 1 cup of chopped watermelon with 1/2 a lemon (peeled) in a blender or juicer. Pour into a glass filled with ice then add 1/4 cup of club soda and 1 ounce (2 tablespoons, optional) of vodka. Stir until everything is combined and enjoy this tart and tasty snack! 

When you want to make a recipe healthier, sometimes all you need to do is simplify it. For this 3 Ingredient Margarita, cutting out syrup and sugar won’t take away from flavor and it only counts as a snack. If you choose to salt the glass, do that first then add 1 ounce (2 tablespoons) of tequila, 3 ounces of flavored seltzer and the juice from 1/4 of a lime. The best part about this recipe is that you can add your own twist with what seltzer you choose. You can go with the traditional lemon citrus flavor, or mix it up with other varieties like blood orange, peach, grapefruit and more. 

This next recipe is great for parties: Green Sangria. It makes 8 servings, each one is a snack packed with real fruits and vegetables. It takes a little more time to prepare but it will be worth it. Combine one bottle of Pinot Grigio with 1/2 a green apple (cored and sliced), 1/2 of a lime (sliced), 1/4 of cucumber (sliced), 10 mint leaves, and 1/2 a kiwi (peeled and sliced). Refrigerate the mixture for a minimum of 2 hours and a maximum of 8 hours. When ready to serve, pour 1/2 a cup of the mixture into a glass and add a splash of citrus seltzer to taste. 

This last recipe is a grown up version of a tasty warm weather treat. This Adult Milk Shake is a meal packed with flavor and protein. To make it, combine 1 medium banana, a pinch of cinnamon, 2 tablespoons if rum, 8 oz of unsweetened vanilla almond milk, 1 scoop of vanilla protein powder and 4-5 ice cubes in a blender. It’s a sweet treat that you don’t have to feel guilty about. 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Spring has definitely sprung and it might be time for a little spring cleaning when it comes to your menu. Here are some fresh and delicious spring recipes to spice things up that your friends and family will love too. 

With Valentine’s Day coming up this weekend we wanted to share some healthier Valentine’s Day treats that will satisfy your sweet tooth and keep you healthier than typical sweets and candy. Make Saturday your cheat day and with these healthier recipes you can indulge without going completely off track.

In the next few days New York will be experiencing a major blizzard that is projected to result in a massive amount of snow accumulation and high MPH winds. Several schools have already decided to close and many residents may not be able to get to work. If you find yourself stuck at home in the next few days, or any time you experience extreme weather, there are a couple things you can do to stay safe, healthy and occupied while unable to leave your home.