Wednesday, November 2, 2016

Recipes for High Protein Hot Chocolate and Cappuccino!

Here are 4 new recipes for High Protein Hot Chocolate and High Protein Cappuccino! They are made using the high protein hot chocolate or vanilla cappuccino packets in our office (15 grams of protein for only 80 calories, and super-simple,  they dissolve easily, available on, but you can get a similar effect by substituting 1 1/2 scoops of whey protein, 1 tsp cocoa powder or instant coffee depending on the recipe, and sweetener of your choice, such as 1-2 packets of a stevia-based or monk fruit-based calorie-free sweetener. If you'd like to try a packet, stop by the office, we'll give you one!
1 packet of High-Protein Vanilla Cappuccino
1/4 tsp. pumpkin pie spice, extra for topping
2 tbsp. canned pure pumpkin
1/2 cup light vanilla soymilk
1/4 cup Fat Free whipped cream
Get out your favorite microwavable cup or mug, and add the cappuccino packet. Stir in ¾ cup of hot water until mixed well. Stir in the canned pumpkin, then add the soymilk and stir in until smooth.
Pop in the microwave until hot, about for 30 - 45 seconds. Stir and top with whipped cream and sprinkle pumpkin pie spice on top for style! Enjoy! MAKES 1 SERVING
1 packet of High-Protein Vanilla Cappuccino
6 oz of hot water (or 6 oz of hot coffee for an extra boost)
1 tbps. of Sugar Free Caramel Syrup (such as Torani or DaVinci)
1/8 tsp. cinnamon
1 drop almond extract
Take out your favorite coffee mug, add all ingredients, pour in the hot water or coffee last. Stir well and enjoy. MAKES 1 SERVING.
1 packet of High-Protein Hot Chocolate.
2 tsp. instant coffee granules
¾ cup of Hot Water
1/2 cup light vanilla soymilk
1 tsp. white chocolate chips, diced
Optional topping: Fat Free Whip Cream
Add 1 packet of high protein hot chocolate and instant coffee into your favorite microwaveable cup. Stir 3/4 cup hot water into the mixture. Once blended, add soymilk. Microwave about 45 seconds, until hot. Top with diced white chocolate chips. Enjoy! MAKES ONE SERVING.
1 packet High-Protein Hot Chocolate
2 tsp. instant coffee granules
1 cup light vanilla soymilk
2 tsp. Fat-free caramel dip
1 1/2 tsp. semi-sweet mini chocolate chips
½ cup hot water
2 tbsp. Light whipped cream
Dash coarse sea salt
Place the High-Protein Hot Chocolate powder, instant coffee, and chocolate chips in your favorite oversized microwavable mug. Stir in ½ c hot water and 1 tsp caramel dip until melted. Add soymilk, stir, then microwave for 1 minute.
Top with light whipped cream, drizzle the other tsp of caramel dip, and sprinkle on the sea salt. Enjoy! MAKES ONE SERVING.
If you’d like more recipes, and some fun support and ideas, you can join our Secret Facebook Group called “PHWC Recipes, Tips, and Sharing!”  Just click on our regular Facebook page, and request to join the secret group:
If you would like even more support, you can read more about our full medical weight management program at We now offer phone/Skype counseling in addition to our private 1:1 comprehensive office program, for extra convenience.  Let us know when you need us - we’re here to help! Call any time: (603) 379-6500.

Tuesday, October 18, 2016

Healthy "Comfort Food" Recipes: SWEET POTATO TURKEY SHEPHERDS PIE and More!

Fall is here, and we are feeling cozy! Are you looking for some comfort food that will help you feel happy and healthy? Beth has been cooking up more great recipes!!

TURKEY MEATLOAF  (4 servings)

A quick and easy dinner to prepare on a busy week night. Mix the ingredients and throw it in the oven. In one hour it’s done! Serve with some garlic mashed cauliflower and a winter squash for a complete meal.

Calories: 258.8, Fat: 5.1 g, Protein: 37 g, Carb: 14 g, Fiber: 1.4 g
  • 1/4 cup plus 2 tbsp ketchup (I use organic)
  • 2 tsp worcestershire sauce
  • 1/2 small onion, minced
  • 1 tsp olive oil
  • 1.3 lb 99% lean ground turkey
  • 1/2 cup seasoned breadcrumbs (I use 4c Whole Wheat)
  • 1 egg
  • 1 tsp marjoram
  • salt to taste
Preheat the oven to 350°. In a small bowl combine 2 tbsp ketchup with worcestershire sauce. Saute olive oil and onion on low until translucent, remove from heat.  In a medium bowl mix turkey, onion, breadcrumbs, egg, 1/4 cup ketchup, salt and marjoram. Place mixture into a loaf pan or shape into a loaf and place on a baking pan. Spoon sauce on top.  Bake uncovered for 55-60 minutes, remove from oven and let it sit for 5 minutes before slicing.


Calories: 250,  Fat: 6g, Carb: 34g, Fiber: 6g, Protein:16.5g, Sugar: 3g, Sodium: 304mg (without salt)

For the filling:                                                      For the potatoes:
1 lb 93% lean ground turkey                                 1-½ lbs sweet potatoes, peeled diced
1 tsp olive oil                                                      3 cloves garlic
1 medium onion, diced                                         ½ cup 1% milk
1 celery stalk, chopped                                        ¼ cup fat-free chicken broth
1 parsnip, diced                                                   2 tbsp 0% plain greek yogurt
2 cloves garlic, diced                                           salt and pepper to taste
8 oz mushrooms, diced
10 oz frozen mixed vegetables
2 tbsp flour (leave out to make gluten-free)
1 cup fat-free low-sodium chicken broth*
2 tsp tomato paste
1 tsp Worcestershire sauce
1 tsp freshly chopped rosemary
salt and pepper
Boil sweet potatoes and garlic in a pot of salted water until cooked and soft. Drain and mash with chicken broth, yogurt, salt and pepper.   Preheat oven to 400°F.  In a large saute pan brown turkey; season with salt and pepper. When cooked, set aside on a plate. Add olive oil to the pan, then add the onion and sauté one minute. Add the celery, parsnip, salt and pepper to taste; cook about 12 minutes, until celery is soft.
Add garlic and mushrooms; sauté another 3-4 minutes. Add flour, salt and pepper and mix well. Add frozen vegetables, chicken broth, tomato paste, Worcestershire sauce, rosemary, cooked turkey, and mix well. Simmer on low about 5-10 minutes.  In 6 oven safe individual dishes spread 1 cup of the meat mixture on the bottom of each dish. Top each with 1/2 cup mashed sweet potatoes. Use a fork to scrape
the top of the potatoes to make ridges; sprinkle with paprika. Bake 20 minutes or until potatoes turn golden. Remove from oven and let it cool 10 minutes before serving.



  • 4 (about 8 oz each) chicken breast, fat trimmed, sliced in half to make 8
  • 3/4 cup seasoned breadcrumbs (I used whole wheat)
  • 1/4 cup grated Parmesan cheese
  • 2 eggs beaten
  • 3/4 cup  fat free mozzarella cheese
  • 1 cup marinara
  • cooking spray


Preheat oven to 450°. Spray a large baking sheet lightly with spray.  Combine breadcrumbs and parmesan cheese in a bowl. Dip the chicken into the beaten eggs, then dip into breadcrumb mixture.  Place on baking sheet and repeat with the remaining chicken.  Lightly spray a little more oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes.  Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.  Bake 5 more minutes or until cheese is melted.

Nutrition per serving: Serving Size:1 piece, Calories: 251, Carbohydrates: 14g, Fiber: 1.5g,  Protein: 31.5g

TURKEY STUFFED PEPPERS (makes 6- ½ pepper servings)

These stuffed peppers are loaded with flavor and make a great dinner with a salad on the side. Make extra so you can have leftovers for lunch.
  • 3 large red bell peppers; cut in half, washed, with seeds and stems removed
  • 1 lb. 93% lean ground turkey
  • 1 clove garlic, minced
  • 1/4 onion, finely chopped
  • 1 Tbsp. chopped fresh cilantro or parsley
  • 1 tsp. garlic powder
  • 1 tsp. cumin powder
  • 1/4 cup reduced fat shredded cheddar cheese
  • 1 cup fat-free, low-sodium chicken broth
  • 1/4 cup tomato sauce (or tomato soup will do)
  • 1 1/2 cups cooked brown rice
  • Olive oil spray
  • Salt and pepper, to taste

Heat oven to 400°. Spray a little olive oil spray in a medium saute pan and heat on medium. Add onion, garlic, and cilantro to pan. Saute for 2 minutes, then add ground turkey. Season with salt, garlic powder, and cumin. Brown meat for several minutes until completely cooked through. Add ¼ cup tomato sauce and ½ cup chicken broth, mix well, and simmer on low for about 5 minutes. Combine cooked rice and meat together.
Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish. Spoon the meat mixture into all pepper halves and fill. Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil. Bake for 35 minutes. Top with shredded cheddar cheese and enjoy.

Nutrition per serving: Calories: 184.7, Fat: 2.3 g, Protein: 20.8 g, Carb: 20.2 g, Fiber: 1.6 g



  • 1 lb. boneless/skinless chicken breast, cut into strips
  • 15 oz. whole peeled tomatoes, mashed
  • 10 oz. enchilada sauce
  • 1 medium onion, chopped
  • 2 banana peppers, chopped
  • 2 cloves garlic, minced
  • 2 cups water
  • 14 oz. low-sodium chicken broth
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 tsp salt
  • ¼  tsp ground black pepper
  • 1 bay leaf
  • 10 oz. frozen corn
  • 1 tbsp chopped cilantro
  • 7 corn tortillas
  • vegetable cooking spray


Place chicken, tomatoes, enchilada sauce, onion, banana peppers, and garlic into slow cooker. Pour in water and chicken broth. Season with cumin, chili powder, salt, ground pepper, and bay leaf. Stir in corn and cilantro. Cover and cook on high for 3-4 hours,(or on low for 6-8 hrs).
Preheat oven to 400 degrees F (200 degrees C).  Lightly coat both sides of tortillas with cooking spray. Cut tortillas into strips, then spread on a baking sheet.  Bake in preheated oven until crisp, 10 to 15 minutes. Sprinkle tortilla strips over soup.


This hearty soup is loaded with fiber and is a very satisfying meal on a chilly evening. Top with some good grated cheese and add a salad on the side.

Serving Size: 2 cups, Calories:320.7, Fat:13.0g, Protein:33.2g, Carb:15g, Fiber:5g, Sodium: 697mg

  • 1.25 lb lean turkey sausage (shady hill brand turkey sausage- remove casing)
  • 2 tsp olive oil
  • 1 clove garlic, minced
  • 1/2 bunch kale: rinse, remove leaves from the ribs, and roughly chop
  • 1 cup Cannellini or Northern beans, drained and rinsed
  • 4 cups fat-free chicken stock
  • 2 cups water
  • 1 small pinch dried red pepper flakes (optional)
  • salt and freshly ground pepper to taste


Heat oil over medium-high heat in a medium sized pot. Add sausage meat breaking it up with a spatula or wooden spoon into large chunks. When completely cooked, add garlic and saute for 2 – 3 minutes (careful not to let the garlic burn). Add the water, stock, beans and red pepper flakes (if using) and stir thoroughly. Simmer on low for 10 minutes, covered. Throw in kale and allow to simmer for another 10 minutes covered. Adjust salt and pepper to taste. Divide into four bowls and serve hot.

Hope you enjoy these! If you'd like help with additional meal planning, recipes, PLUS a healthy comprehensive lifestyle approach to healthy weight control, we've got you covered! In addition to our great team of nutritionists and lifestyle coaches, we have our medical team, Jennifer Warren,MD, and Pat Pappel, ARNP, who are experts in medical weight management. They help fine-tune the health of patients every day. We'd love to help you achieve the life and health goals YOU want for yourself! Read more about our program here: Call any time: (603) 379-6500

Friday, October 14, 2016

Healthy sweet treats for fall! Mini pumpkin pie and more...

Are you looking for healthier fall dessert recipes and sweet treats? Amy and Beth came up with some GREAT recipes!! Fall Dessert Recipes

Makes 12 servings= 1 mini pie,  41 calories, 0.5g total fat (0.5g sat fat), 6g carbs, 1g fiber, 2g protein
12 small square wonton wrappers (often stocked with the tofu in the refrigerated section of the supermarket)
3/4 cup canned pure pumpkin
3/4 cup light/low-fat ricotta cheese
3 packets no-calorie sweetener (like Truvia)
1 tsp. vanilla extract
1/2 tsp. pumpkin pie spice
1/2 tsp. cinnamon
Dash salt
Optional toppings: light whipped topping (like Skinny Truwhip or So Delicious Dairy Free CocoWhip!), additional cinnamon
Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray. Place a wonton wrapper into each cup of the muffin pan. Press it into the bottom and up along the sides. Lightly spray wrappers with nonstick spray. Bake until lightly browned, about 8 minutes. Meanwhile, thoroughly mix remaining ingredients in a medium bowl. Spoon pumpkin mixture into wonton cups, about 2 tbsp. each. Cook time is ~10 minutes.


Nutrition per serving: 1 serving= 1/9th of recipe, 65 calories, 0.5g fat, 81mg sodium, 12 g carbs, 1g fiber, 7g sugar, 5g protein

15-oz. can pure pumpkin
12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg whites or eggbeaters
3/4 cup zero-calorie baking granulated sweetener (examples: splenda baking sweetener, stevia baking sweetener)
2 tsp. pumpkin pie spice
Preheat oven to 350 degrees.  Combine all ingredients in a bowl, and mix thoroughly.  Place mixture in a baking dish (8" X 8" works well) sprayed lightly with nonstick spray, and bake in the oven for 45 minutes. It will remain a little soft, like pie filling. Custard can be eaten hot or cold. Cut into 9 pieces and enjoy!
Nutrition per serving: 1 serving= 1/9th of recipe, 65 calories, 0.5g fat, 81mg sodium, 12 g carbs, 1g fiber, 7g sugar, 5g protein

Makes 4 servings, Serving size= 1 apple, 104 calories, 0.5g fat, 10mg sodium, 27g carbs, 4g fiber, 21g sugar, 0.5g protein

4 medium Rome or Braeburn apples
12 oz. can diet black cherry soda
1 tsp. granulated sugar
¼ tsp. Cinnamon (optional: add more for topping)
½ cup fat-free whipped topping (optional)
Preheat oven to 375 degrees. Core apples. Place apples in a casserole dish. Pour the entire can of soda over the apples. Sprinkle with sugar and cinnamon. Bake in the oven until apples are tender, about 45 minutes.
Top each apple with 2 tbsp. whipped topping and additional cinnamon, as desired. Enjoy!


Makes 10 servings: 115 calories, 0.4g fat, 207mg sodium, 18g carbs, 1.8g fiber, 7.5g sugar, 5.2g protein

8 oz reduced fat cream cheese (room temperature)
8 oz Cool Whip Free
8 oz fat-free sour cream
2 pouches 100 Calorie Packs Honey Maid Thin Crisps (crushed)
1 can pumpkin puree (16 oz)
1 Tbsp lemon juice
¾ cup Splenda baking sweetener (or less, depending on how sweet you like it)
2 tsp. pumpkin pie spice

Mix cream cheese, Cool Whip, sour cream, lemon juice, and Splenda. Add the pumpkin and pumpkin pie spice, and mix thoroughly. Pour into 10 dessert dishes and let chill in the fridge for several hours. Top with a small handful of crushed Honey Maid Thin Crisps and enjoy.

Recipes with our High Protein Oatmeal (available in the office and online at

Apple Cinnamon Oatmeal Cookies
1 packet of our High Protein Apples n’ Cinnamon Oatmeal,  1/4 tsp cinnamon,  2 packets noncaloric sweetener, 1/3 cup water, 1/8 tsp baking powder, 1/2 tsp vanilla extract

Preheat oven to 350° F. Mix all dry ingredients together, add extract and water. Stir until moistened. Scoop into mini paper baking cups or greased baking pan (use Pam non-stick cooking spray) and bake for 12-15 minutes or until golden brown

Gingerbread Cookie Oatmeal
1 packet of our HIgh ProteinMaple n’ Brown Sugar Oatmeal, 1/2-2 Tbsp sugar-free gingerbread syrup, 1/2-3/4 cup cold water

Preheat oven to 350°F. Mix all dry ingredients together, add extract and water. Stir until moistened. Scoop into mini paper baking cups or greased baking pan (use Pam non-stick cooking spray) and bake for 12-15 minutes or until golden brown.

Oatmeal Pancakes
1 packet of our High Protein Apples n’ Cinnamon Oatmeal, 4 ounces of water, Non-stick cooking spray, 2 Tbsp sugar-free non-caloric pancake syrup (optional)

Mix packet of oatmeal with water to create a batter. Coat a pan with non-stick cooking spray. Spoon batter onto pan and brown each side. Can be served with sugar-free, non-calorie syrup.

If you need some help setting up a healthy fall routine that can keep your strong and slim all winter, give us a ring at (603) 379-6500. We now offer phone consultations (or via Skye) for extra help, in addition to our private, 1:1 nutrition counseling in the office, and our more comprehensive medical weight management program for people who'd like even more! Learn about us at