Spa Blog: Articles, Tips, Best of Lists, Promotions and Recipes

The Pritikin Calorie Counting Solution for Weight Loss

Pritikin calorie counting solution The team at Pritikin Longevity Center, an award-winning weight loss spa and resort in Miami, Florida, tells us “Counting calories is often the wrong way to lose weight. That’s because counting calories leaves many of feeling hungry and deprived most of the time.”   “We need to free ourselves from chronic hunger,” counsels Kimberly Gomer, MS, RD, Director of Nutrition at Pritikin. “Long-term success at losing weight means being able to fill up. It means enjoying satisfying amounts of food throughout the day.” In this article, Pritikin describes it calorie counting solution.
February 18, 2017 |

Light Zucchini Pea Soup

Zucchini Soup - New Life Hiking Spa Zucchini Soup is usually a fat-added creamy affair, but this version served at New Life Hiking Spa in Vermont takes a new approach, using savory ingredients for a broth based, light and nourishing version.
December 17, 2016 |

Low Fat Seafood Cioppino

cioppino Seafood Cioppino is a very low fat and hearty fish stew, the perfect cool-weather treat. We adapted our recipe from one created by The Oaks at Ojai, a health spa in Southern California, and at less than 250 calories per bowl, we think its a winner.
November 2, 2016 |

Turkey Burgers with Fig Salsa

Summer Turkey Burgers - The Oaks at Ojai Christine Denney, the chef for the Oaks at Ojai health spa in California, created this guest-favorite Turkey Burgers with Fig Salsa entree. This is a versatile recipe — it can be used to make a hand-held burger, or as meatballs with dip for a nice snack and appetizer, or even as a tasty salad with fig dressing.
August 19, 2016 |

ABC Salad – Avocado Beets and Citrus!

ABC Salad - Avocado Beets Citrus Avocado, beets, and citrus are the key players in this salad. And, it’s almost as simple as ABC (you still have to roast the beets while you prepare the remaining ingredients). ABC Salad provides healthy fats, vitamin C, antioxidants, some fiber and stunning colors!
August 19, 2016 |

Red Mountain Spa Sonoran Fish Tacos

Red Mountain Sonoran Fish Tacos These delicious Sonoran Fish Tacos are courtesy of Red Mountain Resort in Utah.  They are in the Sonoran Style, which in this case means a soft corn tortilla, not fried, and milder flavors. The Mexican State of Sonora shares a border with Arizona, and unlike the corn-tortilla based favorite recipes in Mexico, Sonoran Style tacos are usually soft, often in a flour tortilla, and tend to have green sauces and less heat. Here, Red Mountain keeps the corn tortilla, but features the traditional soft style and tasty green avocado sauce.
July 27, 2016 |

Rancho La Puerta Strawberry and Herb Salad

Strawberry and Herb Salad Chef Dan Richer was nominated by Rancho La Puerta guests to teach at La Cocina Que Canta. When he came to The Ranch, Chef Dan offered hands-on culinary experiences where guests prepared farm-to-table dishes under his direction. Dan’s clean cut and approachable teaching style kept the evening light and fun. Dan Richer is known for his fresh assembly of succulent salads and mouth-watering pizzas at his popular New Jersey restaurants, Razza Pizza Artigianale and Arturo’s Osteria & Pizzeria. He considers himself the anti-chef, trying to do less to the ingredients while allowing the meals he prepares to represent his philosophy of curating dishes of…
July 6, 2016 |

Pritikin Chicken in Sweet Chili Sauce Recipe

Pritikin Chicken in Sweet Chili Sauce The Pritikin Eating Plan recommends and incorporates the healthiest animal food choices — omega-3-rich fish, lean protein like chicken and turkey, and vibrant flavors with fruit and vegetables, making the most of spices and bold flavors. This popular Pritikin Chicken in Sweet Chili Sauce dish is delicious served for dinner, and makes great leftovers at work the following day. Chop your leftover entree into a large lettuce leaf for a delicious summer salad roll or wrap.
June 28, 2016 |

Grilled Chicken Chimichurri

Oaks Chicken Chimichurri Chimichurri sauce is to Latin Americans what Ketchup is to Americans. This colorful and vibrant sauce has it origins in Argentina and Uruguay and is influenced by Mediterranean pestos.
June 19, 2016 |

Sanivan Summer Miso Soup

Sanivan Summer Miso Soup This summer Miso Soup recipe is popular with the guests of Sanivan Holistic Retreat, a relaxing bed and breakfast retreat amid the beautiful surroundings of the Catskill Mountains in New York, where guests relax, learn to cook healthy meals, practice yoga, and explore the Catskills.
June 17, 2016 |

Sign up for Spa Lifestyle Digest and enjoy a Welcome Gift

Spa Lifestyle Digest Free Gift Welcome to SpaIndex.com: Guide to Day Spas and Stay Spas. We spotlight the best day spas, spa resorts, spa vacations, health and weight loss retreats, destination spas, and more.    Sign up for our Spa Lifestyle Digest to get periodic features by email, and you’ll immediately receive a free welcome gift — our collection of 21 of our popular recipes for spa cuisine and DIY treatments.
June 15, 2016 |

Light Pear Cobbler

Pears Make the most of this sweet fruit with a light Pear Cobbler made with brown sugar, reduced calorie spread and buttermilk. Just as delicious with stone fruit, like summer peaches and nectarines.
June 6, 2016 |

Cinnamon Banana Chips

cinnamon banana chips Steer clear of purchased banana chips which are usually coated in sugar (for a fruit already sweet on its own!) and preservatives. Instead, try this simple recipe for Cinnamon Banana Chips. They are great way to satisfy sweet and crunchy cravings at the same time.
June 6, 2016 |

Egg White Berry Crepes

Oaks at Ojai Egg White Berry Crepes Christine Denney, the chef for the Oaks at Ojai health spa in California, created these guest-favorite Egg White Berry Crepes, in a very unique way. Forget the butter and flour, these use egg whites and milk powder for a thin, light, and very spa like crepe, the perfect vehicle for your favorite berries or fruit.
May 15, 2016 |

Rancho La Puerta Strawberry Risotto

Strawberry Risotto Inspired by a book of summer recipes from Italy, this savory Strawberry Risotto is surprisingly delicious, not at all cloying as one might suspect. The berries impart a pleasant tannic quality, as in wine-like, staining the risotto a pale rose color. Rice is traditional, but this is also delicious made with farro, an ancient wheat grain popular in Italy.
May 6, 2016 |

Dolphin Island Brown Rice and Fresh Fish Salad

Brown Rice and Fresh Fish Salad This delicious recipe for Brown Rice and Fresh Fish Salad was presented by Michel Louws as part of the MasterChef Masterclass presented on Dolphin Island in Fiji.   Don’t be intimidated by the steps and list of ingredients.  This vibrant, healthy, colorful and fresh salad is worth every bite.  That said, we made this without the crab (not in season) and used just fresh fish, and it was superb.  
April 30, 2016 |

Low Fat Oven-Baked Blackened Tilapia

Blackened Tilapia This recipe for Blackened Tilapia is very simple — you’ll just need fresh fish from the market and a bit of your favorite cajun seasoning and dinner is on the table in under 30 minutes.  It’s more of a method than a recipe.  Start in a skillet to get that crusty exterior, and finish in an oven to avoid having to saute in too much fat.
April 16, 2016 |

Zesty Black Bean and Veggie Wrap

veggie wrap Whether you’re brown bagging it, or making a quick lunch to enjoy at home, this tasty Black Bean and Veggie Wrap wrap will delight you and your family. Once they take a bite, they won’t even notice it’s chock full of good-for-you fruit, veggies, beans and brown rice!
March 25, 2016 |

Cauliflower Flatbread with Pesto

Oaks Spa Cauliflower Christine Denney, the chef for the Oaks at Ojai health spa in California, created this guest-favorite Cauliflower Flatbread with Pesto entree as an alternative to flour based pizzas and focaccia. You can find it in the Recipes from the Heart cookbook available the spa.  Terrific for lunch or make it an entree by topping it with tomato sauce and your choice of other toppings, such as sautéed mushrooms and onions, and dusted with a bit of parmesan or cheese of your choice. 
March 19, 2016 |

Healthy Salads for Meal Planning

Healthy Salads: Kale Apple Quinoa Salad The secret to delicious, healthy salads is blending several sweet, salty, bitter, sour and umami tastes to make an appetizing combination.  Here, Shane Diet & Fitness Resorts in New York two of their popular spa salads which feature superfoods, Kale, Spinach, Blueberries, and fit the bill, perfectly.
March 3, 2016 |

Spicy Kale with White Beans and Garlic

Spicy kale and white beans This quick and flexible vegetarian Spicy Kale with White Beans and Garlic serves just you or entire family! Garlic and Parmesan cheese provide savory flavors and balance the bitterness of Kale. Beans provide a source of protein. Vinegar, kale, and red pepper flakes all help in to digest the heaviness of beans.
February 13, 2016 |

Quinoa Walnut Brownies

Rancho La Puerta Quinoa Walnut Brownies One seldom needs an excuse for chocolate, but with Valentine’s Day around the corner, these Rancho La Puerta Spa Quinoa Walnut Brownies are a tasty, hand-crafted, chocolatey, and gluten free bit of deliciousness for your favorite Valentine.
February 11, 2016 |

Ananda Spa Whole Wheat Spaghetti with Bolognese

whole wheat spaghetti with bolognese This whole dinner entree is courtesy of Ananda Spa in the Himalayas. The executive Chef, Narenda Sharma, carefully creates recipes for guests which feature wholesome ingredients like whole grains, locally sourced vegetables and hand picked herbs and spices.  In this recipe for Whole Wheat Spaghetti and Soya Bolognese, he uses soya nuggets, a meat substitute and savory vegetables to create a rich and savory tomato sauce.
February 5, 2016 |

Ananda Spa Seeded Granola Bars

Ananda Granola Bars These guest favorite Granola Bars are courtesy of Ananda Spa in the Himalayas. The executive Chef, Narenda Sharma, carefully creates recipes for guests which feature wholesome ingredients, like oats, coconut flour and seeds.
January 5, 2016 |

Pritikin Caesar Salad

Pritikin Caesar Salad The Pritikin Eating Plan recommends you eat at least 5 (and preferably many more!) servings of vegetables and greens each day for super nutrition. Plus, you’ll just naturally eat fewer calories and shed excess weight. The problem is, many salads in restaurants are calorie busters that are anything but healthy, racking up nearly 1,000 fat calories on average. Get all the deliciously tangy goodness of a Caesar but for about one-tenth the calories with this Pritikin Caesar Salad, always a hit in the dining room at the Pritikin Longevity Center. 
January 1, 2016 |

Pritikin Curry Waldorf Salad

Pritikin Curry Waldorf Salad The Pritikin Eating Plan recommends you eat at least 5 (and preferably many more!) servings of vegetables and greens each day for super nutrition. Plus, you’ll just naturally eat fewer calories and shed excess weight. The problem is, many salads in restaurants are calorie busters that are anything but healthy, racking up nearly 1,000 fat calories on average. Get all the deliciously tangy goodness of a Sweet Waldorf Salad but for about one-tenth the calories with this sweet, savory and filling Pritikin Curry Waldorf Salad, always a hit in the dining room at the Pritikin Longevity Center. 
December 15, 2015 |

Avoiding Holiday Weight Gain

Christmas Cake by Apolonia I was pleased to be a part of a Twitter party on the website Mompreneurs Online. The party was all about the holidays — shopping, crafts, even make-up tips from Avon.  I was there to provide advice about  making it through the holidays without gaining a lot of weight.  A topic that’s on the minds of too many of us.
November 27, 2015 |

Winter Parsnip and Coconut Soup

Grail Springs Parsnip Soup The health benefits of parsnips are not as familiar to most people as its sister the carrot. Parsnips are an excellent source of potassium and fiber, are known to balance blood sugar levels and lower cholesterol. Parsnips can be an excellent source of folic acid for women, playing an important role with expectant moms, for reducing heart disease, dementia and osteoporosis.  Try this sweet tasting vegetable in a beautiful soup — Winter Parsnip Soup is a favorite of the guests at Grail Springs Retreat Centre in Ontario.
November 16, 2015 |

Red Mountain Spa Pumpkin Mousse

Pumpkin Mousse Red Mountain Did you know that the majority of fat and calories in a slice of pumpkin pie actually comes from the crust? If this holiday treat is one of your favorites, cut the calorie count down a few notches by whipping up this flavorful, velvety, light and airy Pumpkin Mousse.
October 14, 2015 |

Helpful Hints to Prevent Overindulging this Holiday Season

Pumpkin Pie for Thanksgiving Halloween, Thanksgiving, Christmas — the holidays where we tend to snack on candy, toast with cocktails and punch and eat bountiful snacks and meals is upon us. Temptations will be plentiful this time of year: dinner parties, goodie trays, bountiful buffets—how do we enjoy ourselves yet keep our caloric intake at a reasonable and healthy level?   In this post, Sharon Rekieta, Fitness and Wellness Director at Lake Austin Spa in Texas, shares some helpful hints and tips.
October 13, 2015 |

Miraval Resort Pumpkin Spice Cookies

Pumpkin Spice Cookies by Miraval Please skip those dry, artificially flavored and sweetened pumpkin treats at your coffee spot, and instead, try this recipe. These homey Pumpkin Spice Cookies by Miraval Resort & Spa in Tucson, Arizona, are so perfect for fall and winter.
October 7, 2015 |

How Smoothies Can Help with Health and Weight Loss Goals

Smoothies While smoothies were once popular only among the health conscious community, they have now turned into a mainstream staple and are even available at fast-food joints and Starbucks. Aside from being delicious and refreshing, there are many reasons why people consume smoothies. Many people looking to lose weight start to drink smoothies in the morning, adding in fruits, veggies, and superfoods. While we at Shane Diet & Fitness Resorts don’t promote all-smoothie diets, we do encourage you to start incorporating smoothies into your life to reap some of their many benefits.
September 28, 2015 |

Asparagus Ricotta Bruschetta

Asparagus Ricotta Bruschetta This colorful Asparagus Ricotta Bruschetta appetizer is full of color and has a flavor terrific for brunch, spa party, or light lunch. It can made with soft ricotta cheese, or consider a fat-free herby substitute, like Laughing Cow or Boursin.
September 2, 2015 |

Grilled Turkey Tacos

Turkey Tacos This is a very satisfying turkey based taco, with enough density of high quality calories and flavors to make a complete meal at lunch or dinner. Some of the healthy fats come from the nutrient rich avocado.
September 2, 2015 |

Biggest Loser Salmon Burger

biggest-loser-salmon-burger Try this recipe for Biggest Loser Salmon Burger with canned or fresh salmon or even tuna (yes!) — formed into a savory patty. It’s a wonderful seafood sandwich best served with a crunchy vegetable salad and a small bowl of fruit.
August 28, 2015 |

Braised Beef with Green Beans | Movara Fitness Resort

Braised Beef with Butternut Squash This lower fat but rich and hearty meal of Braised Beef with Green Beans and Butternut Squash is perfect after a long day spent hiking and biking.  The butternut squash “noodles” are sweet and creamy and the green beans from your summer garden or produce stand are crisp and fresh tasting.  This recipe is courtesy of the Executive Chef Sam Baker of Movara Fitness Resort in Utah.  Sign up for the Movara Newsletter to enjoy tasty and nutritious recipes every month.
July 17, 2015 |

Banana Chocolate Mousse

vegan-chocolate-mousse-recipe[1] This fruit filled dessert is a tropical take on traditional Chocolate Mousse, and is suitable for vegans and those avoiding dairy and soy. It’s very creamy and satisfying — a little goes a long way.
July 6, 2015 |

Blueberry Orange Honey Syrup

Blueberry Orange Honey Syrup This syrup has no refined sugars. It relies on ripe berries, honey, and the natural sweetness of the orange, so it’s important to use good fruit. This Blueberry Orange Honey Syrup is splendid on French Toast, yogurt, oatmeal, cereal, as a dip for fruit, and even as an add-in for a morning smoothie.
June 26, 2015 |

Miraval Caprese Flatbread

Mirval Caprese FlatBread You can streamline this recipe by skipping the fresh dough and instead splitting open pita bread rounds at the seam, separating each into an entire round of 1 layer. These bake up very crisp. We’ve also used 1 sheet of lavash, which also gets very crisp.
June 14, 2015 |

Lake Austin Spa New Orleans-Style Barbecue Shrimp

BBQ Shrimp by Sura Nualpradid Terry Conlan is a chef at Lake Austin Spa Resort in Texas and author of Fresh: Healthy Cooking and Living from Lake Austin Spa Resort (Favorite Recipe Press, 2003).  She developed this recipe for spicy style barbecue shrimp with a wonderful sauce.  There is no fatty cream or yogurt in the sauce, but you’ll be surprised at the thick and rich texture of this low calorie entree. This is a messy peel-and-eat style meal, so serve it outside on the patio, with plenty of napkins and glass of cold cucumber water.
June 10, 2015 |

Mountain Trek Cedar Planked Teriyaki Salmon

Teriyaki Salmon The right food combinations at the right time of day can create high energy and metabolic levels. Mountain Trek chefs and nutritionist together create meals that work, including this Mountain Trek Gluten Cedar Planked Teriyaki Salmon served to guests for dinner.    This delicious recipe is perfect for a summer barbecue. Serve it for Father’s Day or a special occasion dinner.  Leftovers are delicious served on top a cold salad.
June 7, 2015 |

Canyon Ranch Taco Salad

Canyon-Ranch-Taco-Salad[1] This simple salad by Canyon Ranch is a wonderful entree for a Southwestern luncheon. Serve the salad with spa guacamole on the side and fresh tropical fruit for dessert.
June 7, 2015 |

Pumpkin Seed Pesto

Movara Fitness Resort - Dining Pumpkin Seed Pesto is a delicious variation on the traditional green pesto you may already love. Serve it over steamed veggies, drizzle it on a nutritious flat bread pizza, or float a spoonful in your vegetable soup.
June 4, 2015 |

Cold Oatmeal with Yogurt and Fresh Berries

muesli - cold oatmeal We first learned to love cold oatmeal in Hawaii, of all places. We were intrigued by the cold, creamy scoop of what locals were calling muesli after the dish of soaked grains and dried fruits made popular at the turn of the century by Swiss physician Maximilian Bircher-Benner for patients in his hospital. 
June 4, 2015 |

Mountain Trek Gluten Free Cinnamon Granola

cinnamon granola The right food combinations at the right time of day can create high energy and metabolic levels. Mountain Trek chefs and nutritionist together create meals that work, including this Mountain Trek Gluten Free Cinnamon Granola served to guests for breakfast.    This delicious recipe is perfect for breakfast because it’s easy to make and can be stored for weeks.
June 2, 2015 |

25 Detox Tips by Grail Springs Retreat

25 detox tips by grail springs retreat What exactly are toxins? Toxins are substances that have harmful effects on the body. They come from food, water, air, from chemicals used to grow and process food, coffee, sugar, pre-packaged foods and junk foods.   Normally, a person can process these toxins in the liver, kidneys and other organs and eliminate them in the feces, urine, and perspiration.
June 2, 2015 |

Greens and Herbs Frittata

Greens and Herbs Frittata Savory, aromatic, and light, the Greens and Herbs Frittata is a rustically nourishing way to begin your spring morning. Transport yourself to a wide, tiled-floor kitchen overlooking lush Italian countryside as you dig into this hearty, yet light dish. Bright, fresh herbs awaken your sleepy cells as eggs provide the energy you need to make it through a busy day. Deceivingly simple, a frittata gives the impression that you spent the morning slaving away in the kitchen. 
May 24, 2015 |

Raspberry Banana Chia Seed Protein Blast

Raspberry Banana Chia Seed Protein Blast If you have an activity filled day ahead and you need a good start, or the heat gets you beat and you need an afternoon pick-me-up after a work-out, try this protein filled Raspberry Banana Chia Seed Protein Blast which guests of Red Mountain Resort in Utah enjoy.
May 16, 2015 |

Pritikin Berry Balsamic Glazed Salmon

Berry Balsamic Salmon This beautiful entree looks impressive, no?  It’s so simple to create both from fresh salmon and berries, or even a frozen fillet and a bag of frozen berries you keep on hand! This Berry Balsamic Glazed Salmon is both an elegant dinner or a wonderful lunch entree for a spa day.   Serve it with a tangle wilted spinach, which pairs well with both the berries and the balsamic flavors.  Another tip? Save the leftovers and toss the fish and glaze over fresh baby spinach leaves for a berry balsamic salmon salad.
May 16, 2015 |

Ginger Basil Limeade

Ginger Basil Limeade If the heat gets you beat, try this enlivening Ginger Basil Limeade chilled to feel light and bright. Refreshing sour lime mixes with spicy-sweet fresh ginger. Fresh basil cuts through with its light, bright pungent herbal taste. This limeade will clear your mind, stimulate digestion, take care of a gassy stomach and even cool you down.
May 13, 2015 |

Cranwell Resort & Spa Lemongrass Poached Halibut

Lemongrass Poached Halibut Cranwell Resort Executive Chef created this Lemongrass Poached Halibut to serve at the resort’s Wyndhurst at the Mansion and it’s already a seasonal favorite.   “I love trying new things out in the kitchen and putting ingredients together that I know work well and compliment each other.” 
May 11, 2015 |

Pritikin Mustard Glazed Salmon

pritikin mustard glazed salmon So simple but so gourmet! This Mustard Glazed Salmon entree can be either a weeknight dish that makes you feel it’s the weekend, or, a special meal for Mother’s Day or a Birthday Celebration! Serve with a quick-and-easy whole grain like quinoa or couscous, or a microwaved baked potato, plus a nice big green salad.
May 8, 2015 |

Pritikin Citrus Fennel Mango Salad

Pritikin Citrus Fennel mango Salad This Pritikin Citrus Fennel Mango Salad is proof positive that healthy food can be as enticing to the palate as expensive red wine! You’ll love this recipe’s complex blend of citrus zest, licorice-flavored fennel, tropical mango, and fresh cilantro.
May 8, 2015 |

Afterglow Almond Butter Dressing

Mountain Trek Afterglow Almond Butter The right food combinations at the right time of day can create high energy and metabolic levels. Mountain Trek chefs and nutritionist together create meals that work, including this Mountain Trek Gluten Afterglow Almond Butter Dressing served with salads or as a veggie dip.   This is the most requested recipe at Mountain Trek and for good reason: it’s delicious and makes you want to eat salads!
May 3, 2015 |

Mountain Trek Power Shake

Green Smoothies The right food combinations at the right time of day can create high energy and metabolic levels. Mountain Trek chefs and nutritionist together create meals that work, including this Mountain Trek Power Shake served to guests for breakfast. It is filled with required nutrients and packed with strong protein to help begin a balanced morning. 
May 1, 2015 |

Smoked Turkey Hummus Wraps

Turkey Wrap This recipe for Smoked Turkey Hummus Wraps is courtesy of Everyday Recipes by Ste Anne’s Spa in Ontario, Canada. Feel free to doctor this wrap with your favorite vegetables, taking advantage of seasonal offerings (for instance, thinly sliced raw zucchini in place of the peppers, and even shaved carrot and celery makes a delightful “crunch.”
April 21, 2015 |

Miraval Trail Mix Cookies

Miraval Trail Mix Cookies This recipe for a hearty and chewy trail mix cookie is courtesy of Mirval Resort in Arizona and appears in Sweet & Savory, the resort’s newest cookbook. This is a family favorite version of a cookie that is packed with ingredients more nutritious than your average chocolate chip recipe, although it does have some chips, too. Each cook has 2 grams of fat.
April 21, 2015 |

Southwest Grits | Movara Fitness Resort

Movara Fitness Resort - Dining A scoop of these savory Southwest Grits is a guest favorite breakfast side at Movara Fitness Resort in Utah, where they are served with Carrot Cake Waffles, but don’t restrict them to breakfast.  Try these grits with a salad or dinner entree, as well, in place of another starch.  Sign up for the Movara Newsletter to enjoy tasty and nutritious recipes every month.
April 1, 2015 |

Carrot Cake Waffles | Movara Fitness Resort

Movara Fitness Resort - Dining These colorful and tangy Carrot Cake Waffles may just become your favorite breakfast, perfect in any season.  They are popular with the guests of Movara Fitness Resort in Utah, where they are served with a dollop of Southwest Grits for a filling and savory brunch.   Sign up for the Movara Newsletter to enjoy tasty and nutritious recipes every month.
April 1, 2015 |

Caprese Eggs Benedict | Movara Fitness Resort

Caprese Eggs Benedict If you are an Eggs Benedict fan, you will love this healthier version with a winning Italian caprese flavor profile, courtesy of the Executive Chef Sam Baker of Movara Fitness Resort in Utah. Serve it for a Spa Sunday Brunch! Sign up for the Movara Newsletter to enjoy tasty and nutritious recipes every month.
April 1, 2015 |

Fennel Kale Slaw

Fennel Kale Slaw Recipe Full of color, texture and flavor – this recipe for Fennel Kale Slaw is a highly nutritious salad, especially when it is topped with mung bean sprouts! By the way, the longer it marinates the better it tastes!  It was developed by Marni Wasserman for Grail Springs Retreat in Ontario, where it is a guest favorite salad — and no one misses the mayonnaise.
March 26, 2015 |

Mountain Trek Roasted Vegetables with Miso-Lime Dressing

roasted vegetables The right food combinations at the right time of day can create high energy and metabolic levels. Mountain Trek chefs and nutritionist together create meals that work, including Mountain Trek Roasted Vegetables served to guests for dinner.    This delicious recipe is perfect in fall when winter squash comes available, but also for a summer meal outside. Take advantage of your spring and summer harvest and swap out any of the vegetables for ones you prefer.
March 14, 2015 |

Tempeh Curry with Cauliflower and Potatoes

Tempeh-Curry Blum Center for Health (located just moments from Doral Arrowwood Hotel Conference Center in Rye Brook, New York) uses their expertise in Food as Medicine, Mind.Body.Spirit and Functional Medicine to custom design your treatment program. Classes offered include Nutrition in the Kitchen as well as cooking gluten free, and cooking with children.
March 8, 2015 |

Turkey Meatballs Al Forno

Turkey Meatballs This recipe for Turkey Meatballs Al Forno is a perfect cold weather comfort food dish. Courtesy of California Health & Longevity Institute® near Los Angeles, the Institute offers a holistic approach to healthy living that unites renowned experts in the fields of Medicine, Nutrition, Fitness, Life Balance and Spa.
March 7, 2015 |

Fruity Turkey Curry Pita

pita-bread This Turkey Curry Pita sandwich is made with Pita Bread, a Mediterranean favorite. This bread is favored by many health conscious diners because it’s generally thinner, lighter, and less caloric than two slices of sandwich bread.
March 4, 2015 |

Peanut Butter Ricotta Spread

peanut+butter+and+ricotta+spread Peanuts and Peanut Butter are strongly flavored foods so a little goes a long way in flavoring this spread, which makes use of low fat or fat free ricotta cheese as another protein source. Together, they make a fluffy peanut spread which is terrific on rice cakes or used as a dip for celery sticks and apple slices — and it’s popular with children and teens.
February 25, 2015 |

Rosemary Garlic Grilled Chicken

rosemary chicken When refined sugar is reduced or eliminated from your diet, your body will reward you with glowing skin, better sleep, stabilized blood sugar, weight loss, and more.   This recipe for Rosemary Garlic Grilled Chicken is part of Betsy Carter’s 3 Day Plan to Kick the Sugar Habit. 
February 23, 2015 |

Italian Bacon Dumpling Soup

Bacon Dumpling Soup This unique Bacon Dumpling Soup is a favorite of guests at the Adler Thermae Spa Resort in the Tuscany Region of Italy. It is adapted from a favorite regional dish called Tyrolean Dumplings commonly served in the Dolomites, a mountain range located in northeastern Italy.
February 6, 2015 |

Sweet and Spicy Wings | Movara Fitness Resort

Sweet and Spicy Wings If you are an Hot Wings fan, you will love this healthier version with a savory sweete and spicy glaze, courtesy of the Executive Chef Sam Baker of Movara Fitness Resort in Utah. These Sweet and Spicy Wings are just 88 calories each and great for Super Bowl parties, picnics, pool-side snacks, or even to tote to work for lunch — they reheat well.   Sign up for the Movara Newsletter to enjoy tasty and nutritious recipes every month.
January 15, 2015 |

Beet and Orange Salad

Beet and Orange Salad Here is a delicious and vibrant recipe for Beet and Orange Salad from our vegetarian menu at the Cliffs of Moher Retreat. It’s one of the popular entrees with guests.    This retreat is set against the backdrop of the Atlantic Ocean, the Cliffs of Moher and the beautiful countryside of County Clare, Ireland.  We are located on the west coast of Ireland and Europe just about the mid-point of The Wild Atlantic Way, a 400 Kilometre stretch along the Ireland’s rugged western coastline.
December 12, 2014 |

Kale Caesar Salad

kale This twist on the classic Caesar salad is heartier and healthier. Kale contains essential vitamins, minerals, antioxidants and anti-inflammatory compounds. Instead of anchovies, garlic and lemon give this salad a vibrant Italian bite while the naked goat cheese gives it a Parmesan-like flavor.
December 2, 2014 |

Chocolate Dipped Rice Cakes

Chocolate Dipped Rice Cakes This dessert is so simple, and isn’t restricted to the holidays. With just three ingredients (and sometimes 2) you can have a crunch, sweet, low-fat treat. Use your favorite rice cake or puffed corn cake, melt semi-sweet good quality chocolate chips (or your favorite carob or peanut butter chips), add a drop of two of extract if desired, and you’ve got a light, satisfying dessert.
November 23, 2014 |

Turkey Chili Con Carne with Vegetarian Option

Chili con carne and red peppers Does your family serve Turkey or Ham for your holiday dinner?    In my family, my youth was spent eating Turkey on Christmas evening.  As we grew older and began to have a voice in the matter, we realized we were essentially creating the same meal for Christmas, as we’d created for Thanksgiving — a Turkey, Stuffing, and Yam dinner — so we changed it up and while we still go with tradition, its Turkey for Thanksgiving, and Baked Ham for Christmas. What do you do with leftovers besides sandwiches?  Well, Turkey Soup was always a big one, and Ham Sandwiches. …
November 8, 2014 |

Curried Salmon Meatballs with Coconut Sauce

salmon meatballs  This tasty seafood recipe was created by the Chef of The Narrows Restaurant at the Shore Lodge & Spa in McCall, Idaho, for it’s first ever April 2014 Shore Lodge Culinary Festival. The three-day event celebrated all things epicurean and saw acclaimed chefs competing in a Chopped-style “Culinary King of the Mountain” competition.  This recipe is one of the best results.
November 6, 2014 |

No Bake Avocado Chocolate Pie | Eden Health Retreat

avocado chocolate pie This is a creamy, delicious and rich avocado chocolate pie recipe courtesy of the Eden Health Retreat Destination Spa in Queensland, Australia. It’s easy as can be with ingredients made in your food processor, and relies on dates and almonds for the crust, and avocados, coconut oil and cacao for the rich filling.
November 2, 2014 |

Healthy Breakfast Casserole

breakfast casserole Vita Vie Retreat is a wonderful Boot Camp Fitness and Wellness program in Delray Beach, Florida.  Here, they share a recipe for a Healthy Breakfast Casserole.  “I like to make this casserole not only because it tastes really good but also because it’s really convenient in the mornings. This feeds 2 of us for 3 mornings. I usually make 2 casseroles each week and mix up the veggies that I include in each way. Great way to get protein, fat and veggies all in one breakfast!”
October 23, 2014 |

Three Sisters Succotash

Corn Corn, beans and squash are the principal foods of many Native American tribes. They’re called “the three sisters” because they support one another as they grow. The corn grows tall, allowing the bean vine to twine around her stalk. The bean fixes the nitrogen in the soil, and the squash has big leaves that hold in moisture.
October 13, 2014 |

Banana Vanilla Porridge – Eden Health Retreat

banana vanilla porridge Cool weather has its own special reward though and generally it’s a time to balance out that summer activity with a little restorative balance. It’s also time to change over from our cooler summer foods to our warming winter ones which is nature’s way of making sure we nourish our bodies in a seasonally appropriate way.   I have the perfect recipe for starting your day.   This Banana Vanilla Porridge is warm, nutritious, health-giving and hearty!   High fibre, great for cholesterol and super for energy.
October 10, 2014 |

Canyon Ranch Cold Pea Salad

Peas Fresh This unique salad is wonderful for entertaining because it can be made ahead of time. In fact, we like it even better the day after it is made. Because it is so easy to serve it is perfect for buffet-style service, a delightful addition to holiday menus, and great for picnics and tailgate parties.
August 19, 2014 |

Watermelon Salad with Feta and Mint Recipe

watermelon salad During what can be stiflingly hot, summer days, everyone craves cool refreshment, for both the body and tongue, whether it be by swimming in the sea, lakes, rivers or swimming pools, sipping iced tea and flavored waters, or staying indoors with the air conditioning and a cooling body treatment or facial. One of our favorite ways to beat the heat is with chilled cuisine, and a particularly refreshing dish is a unique, Watermelon Salad with Feta and  Mint, served by a Virginia B&B — the Iris Inn — to its guests.
July 28, 2014 |

Gluten Free BBQ Chicken Pizza

BBQ Chicken Pizza  This summery BBQ Chicken Pizza relies on prepared gluten free pizza crusts, however, it’s just as easy to make it with other light crusts for those who can tolerate wheat.  For instance, two small whole wheat pita breads can stand in for the pizza crust, here, or a piece of whole wheat Naan bread.
July 3, 2014 |

Smothered Chicken Burrito

Smothered Chicken Burrito This guest favorite savory dinner entree is a satisfying meal after a day of vigorous activity.  Now that we are in the summer months with swimming, hiking and biking ruling the day, you can afford a hearty supper like this Smothered Chicken Burrito.  While the list of ingredients looks longish, it actually isn’t if you take advantage of a summer barbecue and the bounty from your summer garden or local Farmer’s Market.  If you have friends and neighbors with extra squash and peppers, take them!   Just grill a few pieces of extra chicken and vegetables from your BBQ night…
July 3, 2014 |

Cardamom Banana Lime Smoothie

Cardamom Banana Lime Banana Smoothie Bananas are the ideal delight on a hot summer afternoon for restoring electrolytes, and great for your skin. If you are feeling a little sluggish, its natural sugars will restore your energy levels as well. This Cardamom Banana Lime Smoothie has a nice sharp twist on the usual smoothie.
June 13, 2014 |

Fruity Spa Popsicles

frozen fruit popsicles Taking a cue from nature, Lake Austin Spa has perfected these recipes for healthy spa popsicles to include summertime ingredients of fresh herbs, yogurt, fruit, coffee and avocados. They are simple to make and free of high fructose corn syrup, artificial flavors and dyes that are typically found in store bought varieties.
May 24, 2014 |

Cucumber Mint Salad with Chives and Sesame

cucumber mint salad This is a beautiful spring salad with fresh, bright, green flavors.  It can be customized any number of ways by substituting your favorite herbs.  It’s a wonderful side salad for a spa party or reception.  Don’t make it too far ahead, however — the cucumber ribbons tend to wilt after a time.
April 8, 2014 |

Low Sugar Low Fat Berry Pavlova

Berry Pavlova Dessert A Pavlova dessert is always a show stopper, is fairly low in refined sugar and fat calories even before it is adapted for low fat and low sugar preferences, and honestly isn’t that complicated, if you have patience.
March 25, 2014 |

Avocado and Kale Super Salad

Avocado-Kale-Salad Blum Center for Health (located just moments from Doral Arrowwood Hotel Conference Center in Rye Brook, New York) uses their expertise in Food as Medicine, Mind.Body.Spirit and Functional Medicine to custom design your treatment program. Classes offered include Nutrition in the Kitchen as well as cooking gluten free, and cooking with children.
March 19, 2014 |

Rosemary Roasted Beet Salad with Goat Cheese

RoastedBeetSalad The beets in this salad give a hearty and rich, earthy flavor, which pairs well with the sweet caramelized onions and peppery arugula. The creamy goat cheese, and crunchy buttery hazelnuts pull it all together to make this salad fit and delicious!
March 17, 2014 |

Salted Brownie Baked Oatmeal

Salted Brownie Baked Oatmeal Oatmeal is one of our favorite comfort foods. It is delicious savory or sweet, thick or thin, sweet or unsweetened, and can be used in a myriad of different recipes to add fiber, texture, and heft. Is it a health food? Yes. The number of benefits afforded by incorporated oats in your diet would require a lengthy post, indeed.
March 16, 2014 |

Golden Door Four Citrus Salad with Honey and Sherry

Orange Sections This four citrus salad courtesy of Golden Door Spa in Escondido is light, lively, and beautiful. We are fortunate to have citrus year round so we don’t need to rely on specific seasons, but the salad is good any time of year if you wish to substitute a few citrus fruits available and supplement with other colorful fruits, including pear and pomegranate seeds.
March 16, 2014 |

Chicken with Lemon and Prosciutto

Spa Index Chicken with Lemon and Prosciuto High protein chicken breasts sauteed in lite buttery spread and lime juice, with herbs. A simple and lite supper. This is a perfect entree for both a single person and a family because it’s just as easy to make a serving for one, as it is for many.
March 13, 2014 |

Jicama Slaw with Pink Grapefruit and Citrus Dressing

Jicama Grapefruit Slaw Beneath its rough skin, jicama is pearly white, mildly sweet, and addictively juicy and crunchy, especially with a squeeze of lime. Slice it into elegant julienne and mix it with red cabbage and shredded carrots from the garden. Limes and grapefruit sparkle in the exotic citrus-based dressing.
March 9, 2014 |

Canyon Ranch White Bean Soup with Pesto

Canyon Ranch White Bean Soup with Pesto Both the bean soup and the pesto in this recipe can be served separately. The soup is good served cold with chopped leftover vegetables added to it and the pesto is a wonderful sauce for pasta. This simple faux pesto sauce has fewer ingredients than the recipe for Pesto Sauce in Canyon Ranch cookbooks, which also contains Miso and pine nuts. It can be served for vegan-vegetarian menus at Canyon Ranch because it does not contain cheese.
February 25, 2014 |

Pritikin All Purpose Seasoning

Pritikin All Purpose Seasoning The Pritikin Eating Plan is all about serving guests healthy, nutritious dishes which sate, and never deprive.  It’s all about the flavor and nutrition, and less about calories and counting.   In its cooking classes, and in recipes shared on its blog and with our readers, you’ll see references to Pritikin All Purpose Seasoning quite often.  Guests can buy a jar of this salt and preservative-free seasoning to take home, it can be ordered from Pritikin’s website, or, you can whip up a batch of your own.  
February 14, 2014 |

Broadmoor Kale Salad with Squash and Orange Chips

Kale Salad with Squash and Oranges This delicious salad is served at the Broadmoor Resort & Spa in its Tavern Restaurant.  It was created by David Patterson, Executive Sous Chef & Andreas Hartmann, Chef de Cuisine, and makes use of Kale, a SuperFood, and sweet and savory components, including wonderful dried orange slices.
February 12, 2014 |

How to Host Spa Parties

Houstonian Spa Bridal Party Admit it. You’ve attended enough bridal shower parties with corny games and cheesy prizes to last a life time. You secretly wilt at the thought of one more interminable afternoon slumped back in lumpy furniture watching the guest of honor open her gifts of tea towels, cake stands, and storage containers. You despair at the thought ingesting one more spoonful of the omnipresent marshmallow and mandarin orange gelatin salad or something with the name “Trash” in the name, followed by the “fruit punch” chaser, which looks alarmingly nuclear in origin and consists of a rapidly melting brick of pastel colored…
February 8, 2014 |

Pritikin Tomato Sauce

Tomato Sauce This tomato sauce was created for the Pritikin Eating Plan. The guest favorite recipes have no artery clogging fats like butter and cream and no added salt. Try it with chicken, meatloaf, and even fish!
February 3, 2014 |

Low Fat Coffee Creme Brulee

coffee creme brulee This recipe for low fat coffee creme brulee is worth the effort of baking and caramelizing with  torch.   It incorporates both instant coffee granules and Kahlua, skim milk, eggs, reduced fat cream cheese, and more.  Perfect for a romantic dinner.
January 24, 2014 |

Homemade Chai Tea

Chai Enjoy the exotic flavor of Chai tea without leaving the comfort of your own home with this easy recipe. Once you’ve had Chai Tea brewed from your own tea with added spices, you’ll understand why the popular boxed concentrates just won’t do.
December 30, 2013 |

Avocado Walnut and Crispy Bacon Salad

Avocado Here is a deliciously interesting salad: Avocado, Walnut & Crispy Bacon. While all three of these foods are considered high fat, they are very satisfying when modest portions are measured out and will keep you sated.
December 23, 2013 |

Canyon Ranch Spanish Onion Soup

Spanish Onions Canyon Ranch Spanish Onion Soup uniquely differs from its French counterpart with its sightly creamier and thicker chicken stock base, white wine and garlic, and savory tortilla strips.
December 7, 2013 |

Biggest Loser Beef Stew

Biggest-Loser-Beef-Stew There isn’t a person among our families who doesn’t love this hearty stew.  Beef, sweet potatoes, mushrooms, onions and carrots are simmered until tender.  Perfect lunch, perfect dinner, perfect leftovers.  Young persons particularly like the sweeter flavor of the sweet potatoes over white, but all means substitute regular spuds if you have them on hand.
December 6, 2013 |

Oatmeal Cookies

oatmeal cookies It’s hard to go wrong with this classic cookie, and this recipe is especially easy — just five ingredients, including sunflower oil instead of butter, which means less saturated fat.
November 25, 2013 |

Raisin Breakfast Cookies

Breakfast Cookies A healthful cookie for breakfast? Sign us up! Orange juice and prunes or applesauce, rather than butter, play the major role in moistening these cookies, which have enough fiber to be satisfying. And enough flavor to disappear fast.
November 25, 2013 |

Amaretti Cookies

amaretti Try another Italian dessert staple, this one a sweet flourless treat — with 5 grams of protein, thanks to the nuts. You can substitute hazelnuts for the almonds in these cookies, which freeze well, so make a big batch
November 25, 2013 |

Gluten Free Almond Blueberry Muffins

gluten free blueberry muffins Blum Center for Health (located just moments from Doral Arrowwood Hotel Conference Center in Rye Brook, New York) uses their expertise in Food as Medicine, Mind.Body.Spirit and Functional Medicine to custom design your treatment program. Classes offered include Nutrition in the Kitchen as well as cooking gluten free, and cooking with children.   Guest favorite recipes includes Gluten Free Almond Blueberry Muffins.
November 5, 2013 |

Banana Pumpkin Smoothie

pumpkin banana smoothie This recipe is courtesy of Green Mountain at Fox Run, a for-women-only health retreat in the green hills of Vermont. This rich smoothie is a guest favorite for breakfast. This smoothie is based on pumpkin — a Super Food, and dense and creamy Greek Yogurt, which gives great “staying power” for the morning.
October 14, 2013 |

Canyon Ranch Crepes with Fruit

Fruit Crepes Crepes are a terrific alternative when you have a craving for pancakes. The batter is thinner and lighter than pancake and waffle batter, and makes a delicate wrapper for fillings, which can include fruit, ricotta cheese, or even cottage cheese.
September 27, 2013 |

Rancho La Puerta Spiced Apple Salad

Spiced-Apple-Salad Rancho La  Puerta Executive Chef Bill Wavrin, author of the best-selling Rancho La Puerta Cookbook, comments that this salad is “often requested by returning guests who can’t wait to get back and have it for lunch.”
September 5, 2013 |

Biggest Loser Sesame Asparagus

sesame-roasted-asparagus Just after Biggest Loser Chef Devin Alexander wrote “The Biggest Loser Flavors of the World Cookbook,” she had a few of the contestants over for dinner to enjoy some of the Asian takeout favorites from the book.     “After planning the menu,” she says, “I went to the grocery store. The asparagus looked amazing and happened to be on sale, so I threw together this dish at the last minute to serve with the other Asian dishes. It was such a hit that all of the contestants wanted the recipe – so I figured you would, too!“
September 3, 2013 |

Avocado Aioli

Avocado This creamy, garlicky Avocado Aioli is a topping for a delicious Grilled Prawn Salad, but is a wonderful dip for appetizers, salad dressing, or, as a topping for some of our light taco recipes, and even as a spread on sandwiches. Try it on a BLAT!
September 1, 2013 |

Grilled Turkey Saltimbocca

Grilled-Turkey-Saltimbocca1[1] This delicious high protein and low fat Grilled Turkey Saltimbocca makes a wonderfully quick weeknight supper, and leftovers are a delicious sandwich or wrap the following day. With a few elegant side dishes, it can easily be presented for a romantic meal. The flavor is greatly enhanced by the thinly sliced prosciutto. A little goes a long way, which is so rewarding when cooking light.
August 30, 2013 |

Zucchini Fries

Zucchini-Fries Serve this delicious, low-carb and low-fat version of “Fried Zucchini” with your favorite burger or sandwich. Here, it is served with lite Sour Cream. This will surely become a family favorite in your home just as it is in ours.
August 29, 2013 |

Skinny Stuffed Potato Skins

Skinny-Potatoes- The potato side dish you’ve been waiting for! This updated version of an old time favorite is just as good but is much lower in carbohydrates . Serve as a meal with a side salad or make as an appetizer.
August 29, 2013 |

Super Salmon Blueberry Salad

blueberry-salmon-salad  This salad is a power house of super foods!  Super Anti Oxidant Blueberries and Omega-3 rich Salmon are simply dressed with sweet onions, red wine vinegar, a little seasoning, and olive oil. It’s simple and perfect.
August 20, 2013 |

Green Bean Potato Salad

green bean potato salad The bounty of fresh fruits and vegetables at Farmer’s Markets and Produce Stands makes it easy to select healthy and flavorful side dishes to accompany the sizzling steaks, chicken, and hamburgers of summer months.  Banish the mayonnaise coated potato salad from your picnic table, and try this light, flavorful Green Bean and Red Potato Salad instead, courtesy of Green Mountain at Fox Run in Vermont.
June 13, 2013 |

Biggest Loser Raspberry Sorbet

Biggest-Loser-Raspberry-Sorbet[1]  The sky’s the limit for flavor possibilities with this frozen sorbet recipe, because you can use different berries or fruits, such as peaches or mango. We think it’s best as it is, but for a variation we added one big dollop of sugar free fat free non-dairy whipped topping to the blender to make a dark pink “ice cream.” You could do the same with a few spoonfuls of fat free half and half (it does have it uses) or even soy milk or creamer.
June 11, 2013 |

Greek Ribbon Squash Salad

Greek-Ribbon-Squash-Salad.ashx_[1] Isn’t this a beautiful salad? We found it browsing the  McCormick’s website and thought it was a perfect Summer Spa Salad.  Ribbons of summer squash are dressed in a Greek vinaigrette for an appealing summertime salad. For effortless, paper-thin squash ribbons, use a vegetable peeler or a mandolin.  We enjoyed this salad with grilled Halloumi in place of the Feta, for an entree-salad.
June 10, 2013 |

Strawberry Parfait with Orange Custard Sauce

parfait Spring and Summer is the time for strawberries.  One glamorous way to show them off is in a parfait.  You can make a Strawberry Parfait with frozen yogurt, ice cream, pudding or custard — all relatively easy and pretty to serve.  This version calls for a made-from-scratch soft custard.  We’ve given a stovetop or microwave method.
June 7, 2013 |

Heart Healthy Chicken Fruit Salad

Heart Healthy Chicken Salad This Heart Healthy Chicken Fruit Salad by Cardiology Associates is full of chunky chicken, tasty pineapple, sweet grapes, and a low fat dressing.  Serve at your spa party, or, take it to  work for lunch with low fat crackers or pita bread.
April 15, 2013 |

Biggest Loser Breakfast Burrito

breakfast-burrito Breakfast burritos are an easy, wholesome and portable breakfast, and while most will have a decent number of protein calories, the frozen or fast-food variety are usually laden with cheese and fatty meats.  This version lightens the whole affair without sacrificing any flavor. They freeze well, so can be toted to work for a quick breakfast before your day begins.
April 8, 2013 |

Canyon Ranch Teriyaki Steak

teriyaki steak When we were teenagers, going out for dinner to have teriyaki steak was fun and a novelty.  This was in the hey day of the Polynesian influence in restaurants and decor in sunny California, with flaming cocktails served along side entrees that only had a modicum of authenticity, but were colorful and fun.   As we grew older and began to appreciate a fine steak sans toppings, teriyaki steak, with its thick sugary glaze,  became a thing of the past.   Fortunately grilling and cooking has evolved again and now you get the both of best worlds — a grilled steak with…
March 29, 2013 |

Breakfast Bread Pudding

bread pudding with raisins This easy-to-make bread pudding freezes very well (after baking and cooling) and therefore can be made ahead of time and popped in the microwave to reheat for a fast and healthy breakfast. It can also be made into muffins. Just mound the mixture into each of 12 sprayed muffin tins or custard cups and shorten the baking time by about 5 minutes.  This makes it also a portable breakfast.  Take it to work and leave it in the freezer so you have something nourishing in a few minutes time.
March 25, 2013 |

French Canadian Spring Pea Soup

Pea and Lettuce Soup Nothing tastes more like a Spring Garden than a bowl of this Spring Pea Soup with a vegetable sandwich and a light smoothie. It works well as both a warming bowl in colder months, but it’s also the perfect entree for a “Ladies’ Spa Lunch” in the Spring.
March 25, 2013 |

Maple Glazed Salmon

Maple-Glazed-Salmon This recipe for Maple Glazed Salmon is courtesy of Green Mountain at Fox Run, Vermont, a for-women-only health and weight loss retreat. We have made this countless times, always to great applause.
March 24, 2013 |

Spa Orange Almond Brown Rice Pilaf

brown-rice At Hilton Head Health weight loss spa, guests enjoy a meal plan with delicious flavors and realistic portions.  The Chef and Culinary Team have created a low-calorie, healthy gourmet cuisine with an emphasis on local and natural ingredients to ensure a well-balanced weight loss diet.   One of the popular recipes served at the Institute is this Orange Brown Rice Pilaf.
March 19, 2013 |

Pear Apple Honey Souffle

Pear-Souffle This was a guest favorite dessert at Hart and Hind Fitness Ranch in Texas, which is now, sadly, closed.  “Hands down, the favorite dish of the week at Hart & Hind – a vote that ensured it would become a staple – was a pear, apple, and honey soufflé. The striking dessert couldn’t be easier to prepare. Organic pears and apples are peeled, cooked down, then blended into a thick puree (imagine the world’s best apple sauce). The mixture is flavored with a drop of Mexican vanilla, then folded into whipped egg whites and baked. It’s a revelation to discover…
March 14, 2013 |

Coconut Honey Granola

Coconut Granola This tasty high fiber granola gets it natural sweetness from coconut and honey, instead of brown or refined or artificial sugars. We liked it with chopped almonds and pumpkin seeds, but you can substitute sunflower seeds, and a sprinkle of sesame seeds as well, which goes well with coconut. Granola tends to get a bad rap from those who want to remind everyone it isn’t a health food.  In the sense that it isn’t a low calorie food, that’s true, but it’s a good calorie food with the “satiety” factor.   You can eat a bowl with almond milk, but as…
March 4, 2013 |

Chicken Tenders DiSpirito

Biggest-Loser-Chicken-Tenders Chef Rocco DiSpirito shows how to make this Southern favorite Chicken Tenders, without the fat.   Your family will love this recipe, and it totes well to pot lucks, lunches at work, picnics in the park, and road trips.  No one doesn’t love chicken fingers.
March 1, 2013 |

Creamy Kiwi Dressing

Kiwi Fruit This dressing can be used on salads of all types, or as a sauce on cold fish, poultry, or meat. Also, by substituting white wine or pineapple juice for the rice vinegar called for, it can be served as a dessert or a chilled fruit soup. The exotic sweet-tart flavor of the kiwi works equally well in both sweet and savory dishes, making it an exceedingly versatile ingredient.
February 28, 2013 |

Structure House Shrimp and Salmon Pasta

Shrimp Mushroom Pasta Structure House in Durham, North Carolina is a respected residential weight loss program founded upon the philosophy that achieving and maintaining weight loss goals is the result of changing the way overweight individuals think about nutrition, exercise and the role food plays in their lives.   This recipe is popular with guests as a hearty pasta and seafood lunch ideal for after a morning of exercise, hiking, or swimming.
February 13, 2013 |

Structure House Wellspring Baked Oatmeal

oats Structure House in Durham, North Carolina is a respected residential weight loss program founded upon the philosophy that achieving and maintaining weight loss goals is the result of changing the way overweight individuals think about nutrition, exercise and the role food plays in their lives.   This recipe is popular with guests as a hearty breakfast with great “staying power.”
February 2, 2013 |

Black Bean Salad

black beans This is a simple bean salad from The UltraMetabolism Cookbook 200 Delicious Recipes That Will Turn on Your Fat-Burning DNA. Dr. Mark Hyman, The UltraWellness Center.   Like any bean salad, this one is best made ahead of time, so the flavors can reach their full potential before serving.  The dressing is equally good on garbanzo beans or kidney beans.
January 30, 2013 |

Canyon Ranch Buffalo Chicken Salad

buffalo chicken salad Canyon Ranch Corporate Chef Scott Uehlein shows you how to create a delicious, easy, healthy game-day party dish, Buffalo Chicken Salad.   Who needs those messy bones and sticky fingers and fat calories? This has all of the flavor of wings, plus flavor and sophistication.
January 28, 2013 |

Harvest Quinoa Pilaf

quinoa We adapted this version of a similar recipe for Three-Grain Pilaf with Dried Apricots & Cherries which appeared in USA Weekend in 2005.     Quinoa (“keen-wah”) is highly appreciated for its nutritional value, as its protein content is very high (14% by mass) and is source of complete protein. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, useful for vegans and those who are lactose intolerant. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a…
January 24, 2013 |

Vegetarian Chili

Vegetarian-Chili This is a great one-pot meal that you can whip up for a party or stash in the freezer for those chilly winter days. The mix of beans make this high in protein and fiber and the spices are loaded with healing properties. Top the chili with slices of avocado for some healthy fat or serve it over brown rice.
January 23, 2013 |

Ginger Elixir

ginger elixer At La Costa Resort and Spa in California, their Ginger Elixir, a non-alcoholic “ayurvedic cocktail” from the Legends Bistro and the Spa Café, is best served before a meal.
January 21, 2013 |

Biggest Loser Chicken Cordon Bleu

Chicken Cordon Bleu The translation of the French term “Cordon Bleu” is “blue ribbon” — something special and of top quality.  The blue-ribbon method for Chicken Cordon Bleu (although Veal Cordon Bleu is more traditional),  calls for a chicken cutlet , pounded very thin and wrapped around a thin slice of ham or prosciutto, a thin slice of Swiss Cheese, and then breaded and pan fried in butter or oil. This combination of flavors is a winner indeed, but this dish can be a calorie power-house. Fortunately, this is an easy dish to adapt to a healthier lifestyle, and Biggest Loser Resorts have…
January 14, 2013 |

Red Mountain Spa Shrimp Diablo

shrimp diablo The Essential Retreat at Red Mountain Resort in Utah includes daily guided hiking, three healthy gourmet meals from a full menu, fitness classes,  wellness discussions and cooking demonstrations, use of the resort amenities, including bikes and the inspiration trail, and complimentary Wi-Fi.    Can’t visit just yet?  Try one of the resort’s popular recipes. Shrimp Diablo Red Mountain Spa is a fiery dish sure to warm you up on a cold or rainy evening.  
January 11, 2013 |

Low Fat French Onion Soup

Low Fat French Onion Soup For this Low Fat French Onion Soup, we love Sargento Ultra Thin sliced cheeses because they allow full-fat flavor with paper-thin calorie savings. One slice is approximately 40 calories, but that one slice has much flavor than intentionally low-fat or fat-free cheeses (none of which we actually love).
January 3, 2013 |

Mascarpone Sorbet Recipe

mascarpone sorbet Mascarpone, while not fat-free, very low-carb cheese which can be made into this rich dessert, at 225 calories per serving.  Serve with sliced strawberries and crumbled graham cracker crumbs for “frozen cheesecake.”
December 19, 2012 |

Sweet Potato Mushroom Wrap Recipe

Sweet Potatoes Here’s a great way to get your vegetables and love every bite!  This tasty sweet potato mushroom wrap recipe is courtesy of Green Mountain at Fox Run, a for-women-only health retreat in the green hills of Vermont.  It may look complicated, but it really goes quickly and is worth the time you invest. If some of the vegetables aren’t your favorites, experiment with those you love.  For instance, fresh spinach, shredded carrots, kale, and even parsnips, which are very sweet, will all make a wonderful sweet potato mushroom wrap.
December 17, 2012 |

Quick Egg Drop Soup

Quick Egg Drop Soup The groaning table of Thanksgiving has been cleared, the leftovers are hopefully gone, and the question what do fix that’s light, flavorful, quick and easy — Quick Egg Drop Soup is the answer.
November 26, 2012 |

Golden Door Spa Guacamole

Guacamole This usually high fat appetizer reduces calories by using only a few avocados, but adding the characteristic bright green color with the addition of fresh peas. No flavor is sacrificed, but a few calories are!
October 8, 2012 |

Biggest Loser Breakfast Sausage

Breakfast Sausage This recipe for healthy breakfast sausage is courtesy of Chef Devin Alexander and The Biggest Loser Cookbook. You’ll truly be surprised how easy it is to make your own pan sausage. Lower fat, higher flavor, easily customized to your liking with more or less spices, and no mystery nuggets or gristle bits.
October 4, 2012 |

Gigante Bean Salad with Black Olive and Pesto Recipe

Gigante Bean Salad Nestled in the sand on the Santa Monica coast in California, Shutters On The Beach is a favorite luxury seaside resort, serving up fresh and delicious food with style year-round.   In The Summertime Anytime Cookbook, Dana Slatkin shares 130 irresistible recipes from her family’s celebrated hotel for any day or night at the beach, including this delicious salad.
September 24, 2012 |

Spa Bleu Cheese Sauce

bleu-cheese This tangy spa bleu cheese sauce is an excellent choice for vegetables, pasta, fish, and other cool weather entrees. A little goes a long way thanks to the sharp flavor of bleu cheese.
September 23, 2012 |

Spa Bechamel Sauce

Onions Garlic The Canyon Ranch Kitchen crafted this lighter version of Bechamel Sauce for healthy by satisfying dishes. In this version, the lightened white sauce can stand in for the more caloric Bechamel. The texture is so similar it stands in well for your heartier casseroles and gravies.
September 23, 2012 |

Mocha Almond Ice Milk

Mocha-Ice-Milk This ice milk, with only 4 ingredients, relies on a carton of chocolate almond milk to get started.  It is a popular flavor combination, and may be made in an ice cream maker or frozen into pops.
August 6, 2012 |

Grilled Angel Food Cake with Berry Salsa

Grilled-Angel-Food-Cake-with-Berry-Salsa Serve this delightful warm cake on a night you are gilling steak, chicken or fish on your outdoor grill.  The salsa is prepared ahead of time, and when you are ready for dessert, grill the angel food cake on your still warm coals, top with salsa and a creamy topping, and dessert is served.
June 18, 2012 |

Chicken Caesar Pita Pizza

chicken caesar pita pizza At Red Mountain Spa in Utah, guests are educated to increase their awareness of the role of nutrition in the pursuit of optimum health. Changing the way we think about eating and food is the key to success. All meals, such as this delicious Chicken Caesar Pita Pizza, are included in your Red Mountain spa program, and are guaranteed to be satisfying and energizing.
May 23, 2012 |

Grilled Pineapple Skewers with Raspberry Sauce

Biggest-Loser-Grilled-Pineapple[1]  This recipe for Grilled Pineapple is the best summer dessert when you are cooking outside. No fancy ingredients, quick and easy, and a great ending to a grilled chicken and vegetable meal.  Grill the pineapple with your entrees, and then let them cool while you enjoy your dinner.  Once cooled, the grilled fruit is topped with sauce. Delicious!
May 14, 2012 |

Almond Red Tea Custard

almondcustard This custard of red tea, almond milk, eggs and egg whites is adaptable – it may also be made with black, green or white tea, and may be topped with berries or diced peach, nectarine, kiwi, or lychee instead of mango.   It was developed by the Portfolio Eating Plan, which creates recipes designed for lowering cholesterol. 
May 3, 2012 |

Lentil Orzo Salad

lentils This salad can be made ahead and keeps very well, making an ideal candidate for toting to work during the week.  We found the dressing very astringent, so be sure to season and taste as you go, or, use your favorite vinaigrette.
January 16, 2012 |

Fire Roasted Tomato Fennel Soup

Fennel Jessica Taft is the head chef and founder of New York Food Coach.  Her mission is to show you how healthy eating and in proper portions will improve your health, fitness and physical appearance. Whether your goal is to lose weight or to generally feel better by making sensible food choices, eating green and clean, NYFC can help you learn how to incorporate healthy cooking into your busy lifestyle while using the foods and ingredients you enjoy most.
January 2, 2012 |

Old World Black Bread

Black Bread This is a dense, whole wheat dark bread which stands up well to veggie toppings. A slice of this bread, toasted, is excellent with a topping of blended cottage cheese, herbs and vegetables. Avocado Toast is a natural. It’s also good mixed with a lighter whole wheat dough recipe to make a swirl bread.
December 19, 2011 |

Crab Pot Pie

Crab Pot Pie Not all of our recipes are necessarily geared to low calorie, low fat, or other dietary restrictions.  Sometimes a hearty meal at a spa hotel is comfort food, such as this one.  While this is not a low-calorie entree, it doesn’t have the heavy cream typical of many pot pies, and, you can easily adapt by using reduced calorie butter spread in place of the butter, and, philo dough or puff pastry sheets (as shown) in place of the more fat lade pie crust. It is a reader favorite dish at a popular Northern California spa hotel — the Little…
November 28, 2011 |

Biggest Loser Breakfast Sopes

Biggest-Loser-Breakfast-Sopes Another take on a popular Tex Mex breakfast, this one has staying power, as most egg dishes tend to have.  Black beans, eggs, fresh salsa, and feta in a masa shell — it’s family approved and perfect for brunch with guests.
October 17, 2011 |

Rancho La Puerta Chilled Cucumber Soup

Sliced Cucumbers Cucumber Soup is a quintessential menu item for a Spring spa party, reception, or to take to work when it’s overly warm outside. This version has creamy avocado so you feel just a bit more sated than you would without it.  You’ll always feel refreshed after eating this cool soup.  
August 22, 2011 |

Peach Melba French Toast with Raspberry Sauce

Peaches When peaches are ripe, we find no additional sweeteners are required for recipes using this summer fruit.  For that reason, this French Toast recipe is easy to adapt to a no-sugar-added. If you use frozen or canned fruit for the dish or the sauce, be sure to select no-sugar-added or sweetened with fruit juice, only. 
August 15, 2011 |

Biggest Loser Chicken Salad Lettuce Cups

Biggest-Loser-Chicken-Wraps[1] Don’t let the long list of ingredients deter you from making this savory wrap.  It’s worth it, plus, it has great protein calories and is very satisfying.   It’s fun to make with friends.  Buy a bottle of white wine and settle in to make this as a fun friends in the kitchen party. Use very cold and crisp lettuce to give a nice crunch to this hand-held lunch treat.
May 16, 2011 |

Citrus Pots de Creme

Citrus Pots De Creme Consider using tangerine juice, orange juice, lemon juice, lime juice, pineapple juice, or grapefruit juice for your favorite flavor of “Citrus Pots de Creme.” Keep in mind that orange and pineapple juices are sweet and you’ll need less sweetener. Perhaps none!
April 4, 2011 |

Mexican Lentil Soup with Roasted Garlic

lentil soup Hart and Hind Fitness Ranch was a wellness facility in the Texas Hill Country, sadly now closed.  Fortunately, the healthy recipes created by its cowgirl chef, Paula Disbrowe, live on, including this favorite Mexican Lentil Soup.  We make this several times each winter season — it tastes just as wonderful the next day.
February 7, 2011 |

Mini Meat Loaves

Mini-Meatloaves Mini Meat Loaves are a tasty dish to serve the family. They pack well for work and school lunches, and sliced thin and served on a Bagel Thin or Pita Pocket, make nice sandwiches as well.
January 10, 2011 |

Canyon Ranch Five Onion Bisque

Fresh-Onions The combination of so many kinds of onions gives this soup a depth of flavor which is truly satisfying. This bisque is so low in both fat and calories that it is an excellent first course for many meals and ideal for dinner parties.
October 18, 2010 |

No Sugar Added Nine-Grain Pancakes

Nine Grain Cereal Built before the turn of the century, the Yardley Inn and Spa in Manti has all the warmth and charm of an old English Country Inn with European-style Spa Amenities. Elegantly furnished with antiques combine the convenience of today with the ambiance of yesteryear, but updated with an intimate spa, outdoor garden, library, fitness room, and solarium.  These pancakes made with nine grain cereal are a guest favorite.
September 20, 2010 |

Biggest Loser Turkey Meatball Soup

Biggest-Loser-Turkey-Meatball-Soup[1] We’ve never been fans of soups or stews that called for ground meat.  It tends to turn an unpleasant color, gets too chewy, and doesn’t have the satisfying “bite” cubed meats provide.  In this recipe, however, the use of ground turkey shaped into meatballs solves the dilemma — lean protein from the turkey and a nice mouth feel from a tender meatball.    It is family approved, as well. The teens and husbands love it and don’t complain they are testing “spa food.”
April 26, 2010 |

Spinach Ham Quiche with Vegetarian Option

Spinach Quiche This started life as a Vegetarian Spinach Quiche recipe for the now closed Mandala Wellness Retreat in Georgia. Each Monday night the hosts gathered with friends to make a Vegetarian Supper and this was voted the best spinach quiche recipe. We updated it with fresh spinach leaves in place of frozen and chopped cooked ham, but either with meat or vegetarian, it’s a winner.
April 19, 2010 |

Bubba Q Sauce

bbq sauce I originally created this recipe for my Dad, who was diabetic but loved his barbecue. The key ingredients are the low-carb ketchup, and brown-sugar Splenda. Most of the rest can be tweaked to your liking. I’ve passed this recipe along to several friends and family members who were trying to eat healthier, or were diabetic as well, and it always gets rave reviews.
February 19, 2010 |

Roasted Garbanzo Beans

chickpeas Roasted Garbanzo Beans are easy to make and really tasty. This version is from Canyon Ranch Spa and is a popular substitute for high-fat nuts at parties and a nutritious solution for both brown bag lunches and after-school snack
February 1, 2010 |

Grail Springs Elixir Detox Drink

grail elixir This drink is so tasty it has been highlighted on Entertainment Tonight, served at the Toronto International Film Festival, the Genie Awards and the Bell Celebrity Classic! Besides being delicious, it’s health benefits: raises alkalinity, detoxifies, and builds up the immune system.
January 4, 2010 |

Chicken and Grape Salad

Chicken and Grape Salad The Chicken and Grape Salad is a favorite of guests at The Heartland Spa in Wisconsin. It’s sure to please and makes the perfect addition to a summer lunch menu. Serve it on top of fresh lettuce leaves, stuffed inside whole wheat pita bread, or along slide a sliced tomato.
June 1, 2009 |

Broiled Cinnamon Grapefruit

Broiled-Grapefruit This is one of our favorite low calorie breakfast fruits. Broiled Cinnamon Grapefruit is terrific with or without the brown sugar.  You don’t need much, should you choose to use it.  Try coconut sugar or date sugar, if you prefer.
December 1, 2008 |

Pearson’s Pond Hot and Healthy Ham Quiche

Ham Quiche Prize-winning quiche from the kitchen of Pearson’s Pond Luxury Bed and Breakfast Inn and Garden Spa in Juneau, Alaska — used in their Healthy Start Spa Program in Alaska. This is especially good for those with low tolerance for lactose, cholesterol, and fat. This is very quick to fix and holds over well. Delicious served at any meal (with fruit at breakfast or salad for lunch and dinner). Can easily be used as appetizer when cut in cubes or formed in bite size muffin pans.
June 25, 2008 |

Lite Dutch Baby Pancake

Dutch Baby I think pancakes are hard. Not the recipe. Not the batter.  It’s the browning. I want them to be a perfect diner-style brown. Not mottled and uneven, and no matter how hard I try, I can’t master the technique.   I used to make pancake bars by baking the batter and then cutting, brownie style, and that worked great. But now it’s all about the Dutch Baby.
February 14, 2007 |

Green Mountain Country Style Frittata

whisked-eggs This healthy frittata recipe makes an easy and appealing lunch or brunch dish. Start with eggs and cheese, then add vegetables and herbs from the late summer’s garden for an endless number of combinations. Green Mountain says “Garnish this frittata with Chunky Tomato Salsa and serve with a mixed green salad or Waldorf Salad and a whole grain roll for lunch, or pair it with a fresh fruit cup and an Oat muffin for a Sunday brunch.”    Courtesy of Green Mountain at Fox Run — a for-women-only health retreat in the green mountains of Vermont.   Be sure to…
September 17, 2006 |

Thai Beef Salad

thai beef salad This summer, the JW Marriott Phuket Resort & Spa in Thailand introduced  Ginja Cook,  a contemporary learning facility introducing rich Thai cuisine heritage to all age groups visiting the resort and spa.   Ginja Cook’s “Everyone is Welcome” approach offers personalized individual, family and group culinary courses. The courses aim to provide an insight into the unique art of Thai cuisine, demonstrating simple preparation techniques for traditional dishes, and to respect the culinary past while embracing the future with contemporary life-style twist.
June 10, 2006 |

Spa Style Easy Breakfast Casserole

breakfast casserole Take the stress out of entertaining with this great do-ahead dish for your next breakfast or brunch get-together. Our Easy Breakfast Casserole can be made 1-2 hours ahead or even the night before. Also, the recipe can be doubled easily for bigger crowds. Experiment with other vegetables such as sliced mushrooms or chopped tomatoes and/or other fresh herbs.
April 23, 2006 |

Mushroom Zucchini Frittata

Fritatta by Apolonia This is from the Wooden Door Spa, a working woman’s health and diet retreat (the name was in gentle and fun response to the much more glamorous Golden Door Spa, in California) located on the shores of Lake Geneva, north of Chicago, in the 1980s.
April 4, 2006 |

Blueberry Oatmeal Pancakes

oatmeal blueberry pancakes Oatmeal pancakes are good all year around, but summer is the time of year to make a blueberry version. These sweet juicy berries, high in fiber and antioxidants, are at the peak of their season.    Green Mountain at Fox Run, Ludlow, Vermont, is the country’s foremost women-only healthy weight loss program. It offers a practical, livable healthy lifestyle approach with which, for the past three decades, women have discovered how to lose weight and keep it off.  They maintain a complete collection of recipes from their book “Recipes for Living” on the website. We highly recommend you visit.
September 15, 2005 |

Zucchini Soup with Curry and Cilantro

Zucchini Soup with Curry and Cilantro Hart & Hind Fitness Ranch was a fitness ranch in the Texas Hill Country.  It has sadly closed now, but its recipes live on.  The ranch chef, Paula Disbrowe, created this recipe for its guests.  To retain their vibrant green color, the zucchini is blanched, and simmered for a short time. Onions and shallots lend sweetness, and serrano chile, mint, and cilantro give the soup a bright, herbaceous edge.
August 17, 2005 |

Cucumber Citrus Fresca

citrus cucumber water The Indian Springs Spa in Calistoga, California, serves a refreshing Cucumber Citrus infused Mineral Water to its guests during its Classic Mud Bath Treatment. In Mexico and Texas, refreshing “CucumberAde” or “Fresca” is popular, and although odd sounding can become addictive. It is the perfect summer spa refreshment.
July 13, 2005 |

Ham and Egg Cups

ham and egg cups This basic comfort food breakfast is actually perfect spa fare.  High in protein, low in fat, and adaptable to a variety of tastes — adding salsa and chili powder for a south of the border taste, adding spinach and ham for a florentine taste, or adding swiss cheese and bacon for “Quiche Lorraine” inspired egg cup.  Whatever your taste, this little cup of breakfast is attractive and comforting for one, for the family, for a brunch or shower, or part of healthy eating day.
March 16, 2005 |

Ricotta Frittata

Ricotta Similar to its cousin Cottage Cheese — but much lighter — Ricotta is creamy white in appearance, slightly sweet in taste, and contain around 13% fat.  It makes a great protein source for our post-WLS readers, and is featured in this frittata.
February 19, 2005 |

Cherry Tofu Protein Smoothie

cherry tofu smoothie While delicious, we thought the original version of this Cherry Tofu Protein Smoothie by the United Soybean Board was too high in the carbs to protein ratio. With a few simple modifications which didn’t detract from the wonderful summer flavor at all, we made this a much more healthful breakfast.
July 3, 2002 |
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