Dr. Cindy Tanzar, Author at Genesis Health Solutions

BLUEBERRY BALSAMIC VINAIGRETTE

Add a burst of flavor to any meal with Blueberry Balsamic Vinaigrette by Dr. Cindy Tanzar! Creamy, tangy, and Genesis-approved, it’s perfect on salads, chicken, or salmon.

WATERMELON-STRAWBERRY POPSICLES AND GRANITA

Dr. Cindy Tanzar’s Watermelon-Strawberry Popsicles and Granita are fruity, refreshing, and plan-friendly—ideal for summer days and family fun.

GRILLED CHICKEN OR BEEF TERIYAKI

It’s grilling season! Looking for something new? Try this tasty way to grill your dinner. Grill your veggies at the same time and clean-up will be a breeze!

MIRIAM’S “BETTER THAN DUNKIN DONUTS” EGG BITES

Looking for a tasty new way to enjoy your eggs? Miriam loves these fun little egg bites, because they are packed with flavor. This recipe calls for a 12-mini bagel/donut silicone mold (available on Amazon), but you could also use a 6 bagel/donut mold if you have it.

PECAN TOFFEE BARS

Crunchy, sweet, and low-carb—these pecan toffee bars are a holiday favorite with a shortbread crust and maple-kissed pecan topping. Great for special occasions.

PEPPERCORN ROASTED BEEF TENDERLOIN

Beef tenderloin is an incredibly flavorful, melt-in-your-mouth dish that is easily the star of any Christmas dinner menu. It is beyond simple to prepare, using only a few ingredients and minimal roasting time. Beef tenderloin is one of those dishes that gives the impression of hours of kitchen time, when very little effort is required. It is usually best prepared medium-rare (try it, you won’t be disappointed), but will still remain tender with longer roasting.

PULL APART CLOVER ROLLS

These pull-apart clover rolls are fluffy, cheesy, and completely grain-free. A perfect gluten-free alternative to traditional dinner rolls—great for low-carb lifestyles and holiday tables alike!

PUMPKIN BARS

Celebrate fall with these moist, low-carb pumpkin bars topped with fluffy cream cheese frosting. A delicious maintenance recipe for special occasions and holidays.

PUMPKIN CHEESECAKE MOUSSE

Creamy, spiced, and satisfyingly sweet—this low-carb pumpkin cheesecake mousse is the perfect fall dessert for your holiday table or a cozy night in.

PUMPKIN DEVILED EGGS

Here is another spin on eggs that you probably never thought of.

PUMPKIN SPICE MUG CAKE

This warm and fluffy pumpkin spice mug cake is a quick low-carb option for busy mornings or dessert cravings—simple, spiced, and satisfying in under 2 minutes.

QUICK LOW-CARB CHOCOLATE FUDGE

Craving chocolate? This Quick Low-Carb Chocolate Fudge by Dr. Cindy Tanzar is creamy, decadent, and plan-friendly. Makes 18 squares—perfect for special occasions or a guilt-free indulgence!

RICH TURKEY GRAVY

ROASTED ACORN SQUASH WITH TURKEY SAUSAGE AND KALE

Roasted winter squashes are a favorite of most of our clients, and Fall is the perfect time to enjoy them. They are hearty and delicious, as well as versatile. You can simply roast the acorn squash alone or add the turkey sausage and kale for added flavor. You can also sprinkle it with parmesan cheese on the maintenance plan.

ROASTED CHICKEN CAESAR

These baked chicken thighs are crispy on the outside and very juicy and tender on the inside. Marinating the chicken creates greater flavor and a beautiful color, as well. Chicken with the bone-in is always more flavorful and moister than boneless chicken. The cooking times will vary, also, so be sure to read the instructions fully first. Leftovers can be eaten warm or cold.

CAESER DRESSING

This Genesis-friendly Caesar dressing by Dr. Cindy Tanzar delivers bold, classic flavor using clean ingredients you can trust. Anchovy paste, garlic, lemon, and olive oil blend into a silky, restaurant-quality dressing that pairs perfectly with salads, veggies, or grilled protein. Simple to make, rich in flavor, and ideal for both Standard and Maintenance plans!

ROASTED CHICKEN SAUSAGE AND CAULIFLOWER

Dinner doesn’t get any easier or more flavorful than roasting it on a sheet pan. Just place your proteins and vegetables all on one pan and roast it together, allowing the juices and flavors to combine. You can easily change your vegetables and proteins to offer a lot of variety, as well. Add different herbs or spices to provide extra flavor, thereby, creating a different dish each time.

ROASTED CITRUS AND HERB CHICKEN

ROASTED CORNISH GAME HENS

If you’re looking to add a touch of elegance to your dinner table, Cornish game hens are your answer. They are tender and juicy, and very easy to make. The simple ingredients will bring a gourmet touch to your dish that will be impressive for all your guests. Whether you are cooking for two or ten, Cornish game hens will elevate your meal to something very special.

ROASTED RED PEPPER SALSA

A key to maintaining a healthy eating lifestyle is incorporating a variety of foods and flavors into your meal planning. There are a hundred ways to prepare an everyday piece of chicken that can transform what would normally be a boring meal into something special and flavorful. Red Pepper Salsa is an incredible flavor booster that can be used on chicken, fish, beef or even vegetables. You can buy roasted peppers already roasted in a jar (without sugar) or roast them at home. They are so easy to make. Balsamic vinegar adds great flavor to this recipe. Purchase one without added sugars (and never “sugar free,” meaning artificial sweeteners). Most will have a natural fruit sugar as part of the ingredients, which is fine in the small quantity used.

ROASTED THANKSGIVING TURKEY AND GRAVY

Without a doubt, our favorite food holiday of the year! Turkey is a great protein for use on the Genesis Health Solutions Weight Loss Program. As the centerpiece of your table, a pastured bird raised on nature and organic feed is amazing. Factory-raised turkey raised in unhealthy living conditions, eating corn-based diets laced with antibiotics and injected with solutions like vegetable oils and enhancers are not healthy.

ROASTED TOMATO MARINARA WITH GARLIC AND BASIL

This is such an easy recipe and a great way to use up garden tomatoes. You can forego the peeling of the tomatoes and straining of the seeds and blend the marinara to be chunky or smooth. The slow-roasted taste is richer and lends a much fresher taste than canned varieties.

ROASTED VEGETABLE AND CHICKEN DINNER

RUSTIC APPLE TART

Cozy up with this Rustic Apple Tart: low-carb, naturally sweetened, and full of spiced apple flavor. A satisfying dessert that fits your healthy lifestyle.

SALMON & ASPARAGUS FOIL PACK

Discover a quick and delicious Salmon & Asparagus Foil Pack with garlic lemon butter sauce by Dr. Cindy Tanzar. Healthy, flavorful, and easy to prepare.

SAUSAGE AND SAUERKRAUT

Hearty, tangy, and deliciously simple, this Sausage and Sauerkraut recipe by Dr. Cindy Tanzar combines smoky sausage, crisp apples, and savory onions for the ultimate clean comfort meal—all in one pan!

SIMPLE LOW-CARB SANDWICH BREAD

Ditch store-bought bread for this simple low-carb sandwich bread! Gluten-free, grain-free, and made with wholesome ingredients, it’s a clean-eating staple that’s perfect toasted or made into French toast.

SIMPLY SUCCULENT GRILLED CHICKEN

There are hundreds of ways to make chicken, which is a great thing if you want to keep from eating the same thing again and again. It’s even better if the dish is quick and easy. This recipe was submitted by Paul Zentmeyer, who found it attached to a jar of Dijon Mustard. The original recipe called for the chicken to be grilled, however, he cooked it in a griddle and said the end result was fantastic! Just look for a Dijon mustard without preservatives or sugar and GHS plan-approved mayonnaise.

SKILLET CHICKEN THIGHS WITH CREAMY TOMATO SPINACH SAUCE

This recipe is so delicious. It takes very little time to make – yet is very satisfying with an easy-to-make creamy tomato and spinach sauce. We exchange the heavy cream usually found in this dish, for coconut cream. You can use marinara sauce in place of the tomato sauce for another depth of flavor. Muir Glen makes a product without sugar or artificial sweeteners in the healthy food department at Kroger. Serve with a side of cauliflower rice, roasted vegetables, or over spaghetti squash or zucchini noodles, and you have a very memorable meal.

SLOW-COOKER CHICKEN CACCIATORE

Chicken Cacciatore is a classic Italian dish and one of the best comfort dishes of all time. It has hundreds of different versions, all coming together to create a rustic braise of chicken, vegetables and tomatoes. This particular recipe is very quick and easy, allowing for easy assembly before work. Just throw everything into the slow cooker/crockpot and walk away. You can always add some kale to the dish for some leafy greens and a bit of variety, or serve with a side of zucchini noodles or spaghetti squash.

SLOW-COOKER MISSISSIPPI POT ROAST with Ranch Seasoning

SLOW-COOKER MISSISSIPPI POT ROAST with Ranch Dressing by Dr. Cindy Tanzar Plan: (Standard) Serving information: Makes 12-16 servings. One serving is 3 oz cooked roast and covers your protein for one meal. Mississippi Pot Roast is a classic recipe and a must in every recipe collection. It is so easy and loaded with flavor. This […]

SLOW-COOKER BARBACOA

This slow-cooker barbacoa is smoky, tender, and packed with bold flavor using simple, clean ingredients. Perfect for meal prep, it delivers fall-apart beef that works beautifully in bowls, over greens, or on its own—no measuring, just enjoy.

CREAM CHEESE PANCAKES

It doesn’t get any easier than this! These thin and light pancakes are great just by themselves with a pat of Kerry Gold butter or with a little Lakanto Maple Syrup. You can also wrap them around turkey bacon or sausage for a Pig in a Blanket!

SNOWBALL COOKIES

A nostalgic favorite, reimagined! These low-carb snowball cookies are buttery, nutty, and dusted with powdered Swerve. Perfect for holidays or mindful maintenance.

SPICE CAKE

Enjoy the cozy comfort of cinnamon, nutmeg, and ginger in this low-carb spice cake topped with rich cream cheese frosting. A perfect holiday dessert with no refined sugar!

SPICY GRILLED OR AIR-FRIED CHICKEN TENDERS

These chicken fingers are loaded with a burst of flavor. It is so quick and easy, too. A squeeze of lime makes this recipe, adding a nice freshness and bright note to cut through the heavy spices. An approved ranch or honey mustard dressing would also go nicely as a dip. This recipe is also easily doubled for leftovers or as a family meal.

SPICY SALMON & CUCUMBER BITES

Fresh and flavorful Spicy Salmon & Cucumber Bites by Dr. Cindy Tanzar combine wild-caught salmon with a spicy mayo and crisp cucumber for a perfect snack or appetizer.

SPINACH-ARTICHOKE CHICKEN BURGERS

This recipe is a delicious alternative to traditional beef burgers. Chicken burgers can dry out easily, but these flavorful burgers stay nice and juicy when combined with the sauteed vegetables . You can enjoy them in a lettuce leaf with red onion and tomato or by themselves – both with either a little Dijon mustard or the Genesis Honey Mustard Dressing recipe

HONEY MUSTARD DRESSING

This popular dressing/sauce is frequently requested by our clients. It just goes so well with so many things… salads, sausages, burgers, chicken, etc.

STEAK SAUCE

There have been several requests for steak sauce lately. We have tried several recipes over the years, but they just haven’t been that great. Traditional sauces are either high in carbohydrates or contain ingredients that are not Genesis friendly, such as A1, which contains corn syrup, raisin paste and preservatives. While A1 is more tomato-based, this recipe is vinegar-based. It gives a great zing of flavor to any meat. The Worcestershire Sauce in this recipe has a very small amount of sugar, but is quite small when included in the recipe, so it won’t be a problem. You can always cut the recipe in half if you don’t use it often.

STEAK WITH HERBED OR MUSHROOM BUTTER

Savor the melt-in-your-mouth goodness of steak topped with rich herbed or mushroom butter, a classic combination that transforms any meal into a celebration of flavor. Dr. Cindy Tanzar’s Steak with Herbed or Mushroom Butter is a perfect harmony of perfectly seared beef and velvety toppings that deliver an explosion of umami and herbaceous notes. The striking contrast of the tender steak with the creamy, aromatic butters creates a dining experience that’s both satisfying and gourmet. Simply sear your choice of steak to juicy perfection and let the luxurious butter melt on top, infusing every bite with rich, savory goodness. Perfect for those pursuing a nourishing diet without sacrificing taste, this dish is bound to become a favorite at your table!

STUFFED EGGPLANT

We get a lot of requests for maintenance recipes, and this dish provides that option. Eggplant is one of our family favorites. It is easy to grill, sauté or bake and can add more options to your vegetable choices. You can easily halve this recipe, if you don’t need as much. To enjoy this dish while on plan, just leave off the cheese and limit the amount in your serving.

STUFFED PEPPERS

Stuffed Peppers are a classic favorite that are perfect for the fall and winter months ahead. They are an easy meal to prepare that provides great leftover meals during the week and can also be made ahead of time or frozen. Stuffed peppers are even better the next day. You can vary the ingredients to bring variety to your menu, too. Use ground beef, turkey or chicken or cauliflower rice instead of zucchini. You can omit the mushrooms if you’re not a fan and add more zucchini or cauliflower rice or mix both.

STUFFED SPAGHETTI SQUASH WITH TOMATOES AND GROUND BEEF

Discover the joy of flavorful and satisfying meals with Dr. Cindy Tanzar’s Stuffed Spaghetti Squash with Tomatoes and Ground Beef. This delightful recipe showcases the unique versatility of spaghetti squash, artfully transforming it into a warm, inviting vessel for a savory mix of ground beef, vibrant vegetables, and the comforting essence of Italian herbs. As the squash roasts in the oven, it becomes tender and easily scraped into “noodles,” providing a nutritious base that perfectly complements the rich meat sauce. With each bite, you’ll experience a harmonious blend of textures and flavors, ideal for those adhering to standard or maintenance meal plans. This dish promises not just a wholesome eating experience but also the satisfaction of indulging in a classic comfort food without the guilt. Serve it as a stand-alone centerpiece or dress it up with parmesan cheese for added richness—either way, it’s sure to please!

SWEDISH MEATBALLS

This recipe is a perfect, hearty, cold-weather dish that tastes amazing. The spices create a wonderful flavor to the meatballs, and the gravy is also very flavorful, rich and creamy. It would be delicious served over mashed cauliflower or with roasted winter squash on the side. You may want to double this recipe, as they are even better leftover for quick meals.

SWEET & SPICY SALMON

Try this Sweet & Spicy Salmon recipe by Dr. Cindy Tanzar — a delicious, easy baked salmon dish with a bold spice rub and heart-healthy benefits.

SWEET TURMERIC CHICKEN

Traditionally made with honey, this dish substitutes Swerve (a natural low-glycemic sweetener) as a low-carb alternative to the sweet and savory flavor of this recipe. Turmeric is highly- prized for its anti-inflammatory properties and unique flavor. This recipe was submitted by one of our clients who enjoyed it, so we tried it and loved it, as well! You can grill, pan-fry, bake or low-broil this recipe. It pairs very well with roasted cauliflower or other roasted vegetables.