Maintenance Archives - Page 5 of 5 - Genesis Health Solutions

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.

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

Barbacoa (Spanish for barbecue) is a popular Mexican dish used as a filling in many dishes, including tacos, burritos, in a bowl or on salads. You may be familiar with it as an option at Chipotle restaurant. It is typically beef, but other meats can be used, as well. Barbacoa has a smoky flavor with a smoldering, spicy kick of heat. The sauce can be served on the side; however, you can also spoon it over your meat or drench it in the slow-cooker. Chipotle peppers in Adobo Sauce at the store usually contain sugar or unhealthy oils, so we have provided you with a quick and easy recipe to make as a substitute. It’s great served over cauliflower rice with butter, chopped cilantro and a squeeze of lime.

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.

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.

ZUCCHINI CINNAMON MUFFINS

Enjoy a warm, spiced treat that fits your wellness goals! These zucchini cinnamon muffins are low-carb, gluten-free, and made with clean ingredients—perfect for maintenance or a smart cheat-day choice.

CRISPY CHICKEN WINGS

Chicken wings are a favorite for many and probably one of the top requests for a recipe. It is a family favorite of ours, too. The reason this is left for maintenance is because chicken wings vary so greatly in size and differ between flats and drumettes, so it’s hard to get a correct protein count. Most wing recipes contain varying sauces, which can contain a lot of sugars, but this recipe uses spices to flavor the wings as they “fry” in the oven. They are wonderfully crispy, too!

CRISPY AIR FRYER CHICKEN PATTIES

Air fryers are great for many reasons. They are especially helpful to keep these patties together in the cooking process. The mozzarella cheese helps hold the patties together as they cook. This recipe uses canned chicken to make them even easier (ground chicken will not work). Enjoy them with a dipping sauce, like the Genesis “Honey” Mustard or Ranch Dressing or see the NOTES below for other ideas. This is a maintenance recipe, so there is not an exact measurement. This recipe can be cut in half, as well.

CREAMY MUSHROOM CHICKEN

This recipe is so delicious! It will rival your favorite restaurant dish, yet is so easy. This is a maintenance or special occasion recipe due to the amount of heavy cream in this recipe, so portion sizes are not exact.

OLD BAY SEASONING MIX

This seasoning is great as a rub on meats or as a seasoning for soups or other dishes.

CHEESEBURGER PIE

This Ultimate Easy Cheeseburger Pie by Dr. Cindy Tanzar brings all the comforting flavors of a classic cheeseburger in a warm, hearty, oven-baked dish. With simple ingredients, customizable seasonings, and a rich, cheesy finish, it’s the perfect recipe for busy families who want something satisfying and effortless. It comes together quickly, bakes in just 30 minutes, and is sure to become a reliable favorite everyone will look forward to.

TACO SEASONING

This seasoning is great as a rub on meats or as a seasoning for soups or other dishes. Here is an easy taco seasoning recipe to make without all the sugar.

COCKTAIL FRANKS

This healthier take on the classic Little Smokies appetizer swaps sugary sauces for clean, flavorful ingredients. The result? Sweet & Tangy Cocktail Franks by Dr. Cindy Tanzar—perfect for parties or as part of a meal!

HOMEMADE KETCHUP

Ketchup is a great way to give any dish some flavor or just adding it to Uncured Beef Hotdogs. Here is an easy recipe to make without all the sugar.

CREAMY HOT TUNA DISH

While it may not be tuna casserole, this is a nice, tasty option for more variety. It is very easy to make and can be eaten several ways. It would be good with salmon instead of tuna, too.

EATING OUT TIPS

When dining out, prioritize your health by avoiding pre-meal extras like cocktails and appetizers that can pack on extra fats, sugars, and carbohydrates. Opt for a refreshing seltzer or spritzer with a splash of juice instead. Always ask for butter, dressings, and sauces on the side to control portions—make sure to request real butter, as many restaurants serve margarine instead. Look for healthier preparation methods, such as grilled or baked options, and choose desserts like fresh fruit or sorbet. Don’t hesitate to inquire about food preparation and request healthier substitutions, like grilled veggies instead of fries, or smaller portions if available. Remember, a mindful approach to ordering can lead to a more satisfying and nutritious dining experience.