Appetizers, Soups, Salads & Sides

Fruit Dip

Per Serving: (4 tbsp)

Calories 88, Carbs 9g, Fat 1g, Protein 10g, Sugar 4g, Sodium 78mg […]

2 cups plain 0% Greek yogurt
1 container fat free Cool Whip
4 Scoops Beverly International Vanilla UMP Protein Powder
1. Mix all ingredients.
2. Chill & serve with fruit.


Makes 8 servings.

Per Serving:(2 tbsp) Calories 40, Carbs 2g, Fat 3g, Protein 1g, Sugar 1g, Sodium 12mg […]


1 small avocado
4 tbsp fresh salsa
1 tbsp lemon juice
1 tbsp garlic powder
1 tbsp onion powder

1. Mix all ingredients together until avocado is blended.
2. Chill & serve with my homemade tortilla chips.

Warm Chicken Dip

Makes 16 servings.

Per Serving: (4 crackers with ½ tbsp. of dip on each cracker), Calories 62, Carbs 7g, Fat 1g, Protein 6g, Sugar 1g, Sodium 159mg, […]

8oz chicken cooked & shredded
8oz fat free cream cheese
2 tbsp Mrs. Dash Fiesta lime seasoning
¼ cup fat free shredded cheese
¼ cup green onions
1 box of Blue Diamond Almond Nut-Thins
1. Mix cooked & shredded chicken with cream cheese
2. fiesta lime seasoning
3. shredded cheese and green onions
4. Warm dip
5. Serve with Nut-Thins.

Veggie Pizza

Makes 9 servings.

Per Serving: Calories 170, Carbs 28g, Fat 2g, Protein 8g, Sugar 3g, Sodium 246mg, […]

1 whole grain thin pizza crust
¾ cup fat free cream cheese
¾ cup sour cream
3 tsp dill seed
1 tsp garlic powder
2 cups fresh veggies of your choice (broccoli, cauliflower, cucumbers, onions, etc.
1. Bake pizza crust until crisp.
2. Mix cream cheese, sour cream, dill seed and garlic powder together to make spread.
3. Remove crust from oven & let cool.
4. Spread mixture over bread and top with fresh veggies.
5. Cut into 9 slices.