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Nova Physician Wellness Center Blog View all posts
Cottage Cheese Cheesecake

Recipe Of The Week 12/15: Cottage Cheese Cheesecake
Ingredients: For the crust: 6 sheets graham crackers, 3.5 oz total* 2 tablespoons monk fruit sweetener, or use granulated sugar 3 tablespoons cold whipped butter Read the article for the full recipe!
Dec 15th, 2024
Smoked Salmon Cucumber Bites

Recipe Of The Week 12/8: Smoked Salmon Cucumber Bites
Ingredients: 1/4 cup chopped red onions, or scallions or chives 3/4 cup whipped cream cheese 2 tsps drained capers, chopped* 1 tbsp fresh dill, chopped, plus more for garnish 12 ounces nova lox or smoked salmon, chopped 3 English cucumbers, ends trimmed
Dec 8th, 2024
Kale and Brussels Sprout Salad

Recipe Of The Week 12/1: Kale and Brussels Sprout Salad
Ingredients: 1/2 pound Brussels sprouts, trimmed (4 cups shredded) 4.5 ounces baby kale leaves, (about 4 cups) 1/4 cup extra-virgin olive oil 3 tablespoons apple cider vinegar 1 tablespoon Dijon mustard Read the full article for the entire recipe!
Dec 1st, 2024
Crustless Pumpkin Pie

Recipe Of The Week 11/24: Crustless Pumpkin Pie
Ingredients: 2 15-ounce cans pumpkin puree 1 cup coconut milk, full-fat canned 3⁄4 cup pure maple syrup 6 large eggs 1 tablespoon pumpkin pie spice Read the full article for the entire recipe!
Nov 24th, 2024
Sloppy Joe

Recipe Of The Week 10/13: Sloppy Joe
Ingredients: 1.25 lbs. 93% lean ground beef sirloin 1 tbsp steak seasoning , or seasoned salt 1 medium carrot, minced 1 medium onion, minced 2 cloves garlic, minced View the article for the full recipe!
Oct 13th, 2024
Classic Chili

Recipe Of The Week 9/23: Classic Chili

Ingredients: 1 pound ground Beef, 93% lean 1 teaspoon kosher salt, plus more to taste 1/2 small onion, chopped 1 medium red bell pepper, chopped View the article for the full recipe!
Sep 22nd, 2024
Marry Me Chicken

Recipe Of The Week 9/16: Marry Me Chicken
Ingredients: 1/4 cup sundried tomatoes in oil, drained and chopped 2 8-ounce boneless skinless chicken breasts, halved lenghtwise 1 teaspoon kosher salt View the article for the full list!
Sep 15th, 2024
Cream of Asparagus Soup

Recipe Of The Week 9/2: Cream of Asparagus Soup
Ingredients: 2 lbs. asparagus, from 2 bunches, tough ends snapped off 1 tbsp unsalted butter 1 medium onion, chopped 6 cups reduced sodium chicken broth 2 tbsp low fat sour cream kosher salt and fresh pepper, to taste
Sep 1st, 2024
Ground Beef Lettuce Wraps

Recipe Of The Week 8/19: Ground Beef Lettuce Wraps
Ingredients: 1 lb Lean Ground Beef 1⁄2 cup Carrots shredded and roughly chopped 8 oz Water Chestnuts sliced and roughly chopped 2 tablespoons Garlic minced 1 1⁄2 tablespoons Chili Paste 1 tablespoon Rice Wine Vinegar View the article for the full list!
Aug 18th, 2024
Chicken Saltimbocca

Recipe Of The Week 8/12: Chicken Saltimbocca
Ingredients: 3 boneless skinless chicken breasts, 8 oz each 3 slices prosciutto, cut in half, 1.5 oz each 6 sage leaves 1/4 cup all purpose flour olive oil cooking spray kosher salt, and fresh pepper to taste View the article for the full list!
Aug 11th, 2024
Slow Cooker Pulled Pork

Recipe Of The Week 7/29: Slow Cooker Pulled Pork
Ingredients: 2 1/2 lbs boneless pork loin roast, center cut, trimmed 2 tsp red wine vinegar 2 tsp Hickory liquid smoke 1 tsp garlic powder 1 tsp sea salt 1 cup No Sugar Added BBQ Sauce
Jul 28th, 2024
Tomato and Zucchini Frittata

Recipe Of The Week 7/22: Tomato and Zucchini Frittata
Ingredients: 2 tsp olive oil 1 md onion, diced 1-1/2 cups zucchini, diced into matchsticks 5 lg eggs 2 lg egg whites 1/4 cup Asiago cheese, grated kosher salt & fresh pepper 2 medium vine ripe tomatoes, about 8 oz, cored and thinly sliced crosswise
Jul 21st, 2024
Peach Arugula Salad

Recipe Of The Week 7/8: Peach Arugula Salad
Ingredients: 4 cups baby arugula 3 medium ripe peaches, pitted and sliced 3/4 cup diced yellow bell pepper 3 tbsp chopped walnuts 1 tbsp extra virgin olive oil 1 tbsp balsamic vinegar Read the article for all the details!
Jul 8th, 2024
Italian Shrimp Salad

Recipe Of The Week 7/1: Italian Shrimp Salad
Ingredients: 1 1/4 lbs cooked, jumbo shrimp (16-20 count) tails-off, halved 1 cup sliced celery 1 1/3 cups Kalamata Olives, halved lengthwise 1/4 cup chopped red onion 5 cloves garlic, minced Read the article for all the details!
Jul 1st, 2024
Italian Sub Salad

Recipe Of The Week 6/10: Italian Sub Salad
Ingredients: 2 tablespoon extra virgin olive oil 3 tablespoons red wine vinegar 1/2 tablespoon Italian seasoning 1 clove minced garlic 1/4 tsp teaspoon kosher salt 8 cups chopped iceberg or romaine lettuce, chopped View the article for all the details!
Jun 9th, 2024
Chicken Marbella

Recipe Of The Week 5/27: Chicken Marbella
Ingredients: 1 tablespoon extra-virgin olive oil 2 1⁄2 pounds 6 bone-in chicken thighs, skin removed 6 garlic cloves, thinly sliced 1⁄2 cup pitted prunes, halved View the article to see all of the ingredients!
May 26th, 2024
Fiesta Bean Salad

Recipe Of The Week 5/20: Fiesta Bean Salad
Ingredients: 2 cloves garlic, minced 3 tbsp fresh lime juice 1 tbsp extra virgin olive 1 tsp cumin pinch crushed red pepper flakes 1/2 teaspoon salt 15 oz can black beans, rinsed and drained View the article to see all of the ingredients!
May 20th, 2024
Avocado Egg Salad

Recipe Of The Week 4/8: Avocado Egg Salad

Ingredients: 4 large hard-boiled eggs, chopped 4 large hard boiled egg whites 1 medium hass avocado, cut into 1/2-inch pieces 1 tbsp light mayonnaise 1 tbsp fat free plain yogurt 1/2 tablespoon finely chopped chives Read the article to view more!
Apr 7th, 2024
Crockpot Balsamic Pork Roast

Recipe Of The Week 3/24: Crockpot Balsamic Pork Roast
Ingredients: 2 pound boneless pork shoulder roast, sirloin roast kosher salt, to taste 1/2 tsp garlic powder 1⁄2 teaspoon red pepper flakes 1/3 cup chicken or vegetable broth 1/3 cup balsamic vinegar 1 tablespoon Worcestershire sauce 1 tablespoon honey
Mar 24th, 2024
Cuban Style Black Beans

Recipe Of The Week 3/17: Cuban Style Black Beans
Ingredients: 2 tsp olive oil 1/2 onion 2 cloves garlic 2 scallions 2 tbsp red bell pepper 3 tbsp cilantro 15 oz can black beans, do not drain 1/2 cup water, or more if needed 1 bay leaf Read the article to view more!
Mar 17th, 2024
Cheese Crisps

Recipe of the Week 2/25: Cheese Crisps
Ingredients: 2 ounces Pecorino Romano cheese, grated using the big holes of a box grater (not pre-grated) 1 ounce Parmesan cheese, grated using the big holes of a box grater (not pre- grated) 1/2 teaspoon freshly ground black pepper, plus more for topping
Feb 25th, 2024
Slow Roasted Salmon

Recipe of the Week 2/18: Slow Roasted Salmon
Ingredients: 2-pound whole wild salmon filet, with skin, at least 1 1/4 inches thick 1/3 cup light sour cream 2 tablespoons Dijon mustard, to taste View the article for all the ingredients!
Feb 18th, 2024
Garlic and Rosemary Beef Tenderloin

Recipe of the Week 2/4: Garlic and Rosemary Beef Tenderloin
Ingredients: 1/2 tablespoon extra virgin olive oil 4 cloves garlic, minced 1 tablespoon fresh rosemary, chopped 1 tablespoon Kosher salt, and freshly ground black pepper, to taste 1 4-pound beef tenderloin, trimmed and tied into 2-inch sections
Feb 4th, 2024
Baked Scallops

Recipe of the Week 1/8: Baked Scallops
Ingredients: olive oil spray 16 large, 1 pound large sea scallops 1/4 cup panko crumbs 1 1/2 tablespoons grated Parmesan cheese 1 tablespoon fresh minced parsley 1/4 teaspoon dried oregano View the article for all the ingredients!
Jan 7th, 2024
Flourless Chocolate Cookies

Recipe of the Week 1/1: Flourless Chocolate Cookies
Ingredients: 1 cup almond butter room temperature 2/3 cup powdered monkfruit sweetener 2 tbsp unsweetened cocoa powder 2 large eggs 1/4 cup sugar-free chocolate chips 1 tbsp melted salted butter View the article for all the ingredients!
Jan 1st, 2024
Eggplant Rollatini

Recipe of the Week 12/25: Eggplant Rollatini
Ingredients: 2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) slices kosher salt and fresh black pepper, to taste 1 1/2 cups marinara sauce View the article for all the ingredients!
Dec 25th, 2023
Roasted Sweet Potatoes

Recipe of the Week 11/20: Roasted Sweet Potatoes
Ingredients: Olive oil spray 4 medium sweet potatoes 4 teaspoons olive oil 1 teaspoon garlic powder 3/4 teaspoon sweet paprika 3/4 teaspoon dried rosemary, or Italian seasoning 1/2 teaspoon kosher salt, and black pepper, to taste
Nov 20th, 2023
Herb Roasted Turkey

Recipe of the Week 11/13: Herb Roasted Turkey
Ingredients: 1 10- to 12-pound turkey ¼ cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano divided 2 tablespoons butter (melted) 1 teaspoon salt 1 teaspoon freshly ground pepper Onion, apple, lemon and/or orange,
Nov 14th, 2023
Crockpot Pork Tenderloin

Recipe of the Week 10/30: Crockpot Pork Tenderloin
Ingredients: 2 lbs Pork tenderloin (I used 2, 1 pound each) 1/2 tsp Sea salt 1/2 tsp Black pepper 1 tbsp Olive oil 2 cups Chicken broth, reduced sodium 3 tbsp Coconut aminos 1 tbsp Honey (I used sugar-free honey) 1/2 tbsp Apple cider vinegar
Oct 30th, 2023

Recipe of the Week 10/16: Peanut Butter Cups
Ingredients: 3/4 cup creamy peanut butter 1 cup unsweetened chocolate chips melted 1 tbsp coconut oil 1/4 cup Monkfruit sweetener 1/2 tsp vanilla extract 1/2 tsp kosher salt
Oct 16th, 2023

Recipe of the Week 9/18: Pumpkin Protein Smoothie
Yields 1 Serving Ingredients: 1/2 cup black coffee or 2 shots espresso 1/3 cup pumpkin puree 1/3 cup vanilla protein powder 1/2 tsp pumpkin pie spice 3/4 cup unsweetened cashew milk or almond milk 1/2 cup cauliflower rice frozen stevia to taste
Sep 18th, 2023
Savory Zucchini Waffles

Recipe of the Week 9/10: Savory Zucchini Waffles
Ingredients: 1 packed cup grated zucchini, from 1 medium zucchini (squeezed of excess liquid) 1 large egg 1/4 cup onion, minced 1/3 cup shredded sharp cheddar cheese 1/3 cup panko, plain or gluten-free crumbs 1/2 teaspoon kosher salt
Sep 11th, 2023

Quick and Healthy Meal Options for a Busy Schedule
As the familiar chaos of the fall returns, the whirlwind of activity that often accompanies it can make maintaining a healthy diet seem like a daunting task. With the craziness of back to school activities, finding the time to prepare wholesome meals.
Sep 5th, 2023

Recipe of the Week 9/3: Loaded Egg Muffins
Ingredients: nonstick cooking spray 9 large whole eggs 1/4 teaspoon kosher salt black pepper, to taste 3 tablespoons thawed frozen spinach, drained 3 tablespoons diced tomatoes 3 tablespoons diced onion 3 tablespoons diced bell pepper 3 strips cooked bacon
Sep 3rd, 2023
salad

Recipe of the Week 8/27: Greek Cottage Cheese Bowl
Yields 1 Serving Ingredients: 1 cup 2% cottage cheese 1 tablespoon chopped fresh dill, divided 1/4 cup cherry tomatoes, quartered 1/4 cup chopped mini cucumbers 1/4 cup diced fresh yellow or orange bell pepper pinch salt and black pepper...
Aug 27th, 2023

Recipe of the Week 8/14: Grilled Zucchini
Yields 4 Serving Ingredients: 2 medium zucchini, about 8 oz each, sliced 1/4 inch thick 1 tbsp olive oil, extra virgin 1 tbsp red wine vinegar 1 tsp dried parsley 1 tsp dried basil 1/2 tsp garlic powder Kosher salt Freshly ground black pepper
Aug 14th, 2023
10 Reasons WhyYou Should Shopat the Farmer’s Market

10 Reasons Why You Should Shop at the Farmer’s Market

In today's fast-paced world, where convenience often takes precedence over quality, the humble local farmers market stands as an oasis of wholesome nourishment. Bursting with fresh produce, locally sourced products, and a sense of community, farmers market
Aug 7th, 2023

Recipe of the Week 8/7: Breakfast BLT Salad
Ingredients: 3 cups shredded kale or spinach 1 teaspoon red wine vinegar 2 teaspoons extra virgin olive oil kosher salt black pepper, to taste 2 large eggs 4 strips cooked center cut bacon, chopped *to cut back on fat servings- use turkey bacon
Aug 7th, 2023

Recipe of the Week 7/31: Blackened Grilled Salmon Skewers
Yields 4 Servings Ingredients: 16 skewers olive oil spray 4, 6 ounces skinless salmon filet, diced in 1 inch chunks 1 tablespoon sweet paprika 1/2 teaspoon dried cayenne pepper 1 teaspoon garlic powder 1 teaspoon dried thyme 1 teaspoon dried oregano
Jul 31st, 2023

Recipe of the Week 7/24: Whipped Feta Dip
Ingredients: ½ lemon 2 cups crumbled feta, from a block in water (8 ounces ) ½ cup plain low-fat Greek yogurt 2 tablespoons extra virgin olive oil, plus optional more for garnish Crushed Red pepper flakes, for garnish Fresh dill, for garnish
Jul 24th, 2023
Berry Yogurt Popsicles

Recipe of the Week 7/10: Berry Yogurt Popsicles
Ingredients: 1 cup blueberries 1/2 cup blackberries 6 oz fat free blueberry yogurt 1 cup crushed ice 14 oz fat free vanilla yogurt 2 tbsp agave 1 cup crushed ice 3/4 cup raspberries 3/4 cup strawberries 6 oz fat free strawberry yogurt 1 cup crushed ice
Jul 9th, 2023

Recipe of the Week 6/26: Salmon Caesar Salad
Ingredients: 1 lemon, halved 1 clove garlic, minced 1/4 cup finely grated Parmesan cheese 1/4 cup mayonnaise 3 anchovy fillets, minced 7 cups roughly chopped or torn romaine 4 wild skin-on salmon fillets, about 6 ounces each
Jun 26th, 2023

Recipe of the Week 5/29: Yogurt Marinated Chicken
Ingredients: 2 lbs. of boneless skinless chicken thighs or breasts 1/2 cup 1% plain Greek yogurt 1 1/2 teaspoons olive oil 2 teaspoons red wine vinegar 5 cloves garlic, finely chopped 1 1/2 teaspoons dried oregano 1 teaspoon ground turmeric \
May 29th, 2023

Recipe of the Week 5/1: Turkey Santa Fe Lettuce Wraps
Ingredients: 1 tsp olive oil 1/4 cup minced red bell peppers 1/4 cup minced scallions 12 oz leftover turkey breast, diced small 1/2 cup canned black beans, rinsed and drained 1/2 cup frozen spinach, thawed and drained 2 tbsp diced jarred jalapeno
May 1st, 2023

Recipe of the Week 4/17: Tropical Chia Pudding Breakfast Bowl
Ingredients: ¼ cup chia seeds 1 cup unsweetened almond milk, vanilla 1 cup nonfat plain Greek yogurt 1 tablespoon monk fruit sweetener or stevia 1 medium kiwi, peeled and sliced 1 cup cubed mango, from 1 small 2 tablespoons dried unsweetened coconut
Apr 17th, 2023
Broiled Tilapia Oreganata

Recipe of the Week 4/10: Broiled Tilapia Oreganata
Ingredients: 1 tablespoon finely chopped fresh oregano, or 1 teaspoon dried 4 tilapia fillets, about 6 ounces each 1/2 teaspoon kosher salt 1/4 teaspoon fresh black pepper 4 teaspoons olive oil 2 garlic cloves, minced
Apr 10th, 2023
Zucchini Omelet

Recipe of the Week 4/3: Zucchini Omelet
Ingredients: 1 teaspoon olive oil 1/4 cup red onion, chopped 1 cup zucchini, diced into matchsticks 1 large egg 3/4 cup egg whites 2 tablespoons Parmesan cheese, grated or shredded 1/4 teaspoon kosher salt fresh black pepper, to taste
Apr 3rd, 2023

Recipe of the Week 3/27: Buffalo Chicken Dip
2 boneless skinless chicken breasts, 16 ounces* 4 oz 1/3 less fat cream cheese, softened (Philadelphia) 1 cup fat-free sour cream or Greek yogurt, I prefer sour cream 1/2 cup Franks red hot sauce, or whatever hot sauce you like 1/2 cup crumbled blue cheese
Mar 27th, 2023
Fish Florentine

Recipe of the Week 3/20: Fish Florentine
4- 5 oz thick pieces of skinless white firm fish fillet 1 tablespoons extra virgin olive oil 1 tablespoon salted butter 1 cup red bell pepper chopped 2 cloves garlic minced 9 ounces fresh baby spinach, from two bags
Mar 20th, 2023