Shrimp Marinara Zoodles

I don't know about you guys, but I love zoodles!  They are such a great alternative to pasta. They are the most brilliant noodle base for healthy gluten free pasta! I will say that if it wasn't for Medifast, I would have never gotten any of these yummy veggies in my diet. In the past, I would have turned up my nose at the word squash! Now I love squash! Almost as much as cauliflower! Almost!

Any time you find a delicious recipe using pasta, switch out the pasta with zoodles for a healthier version! Besides, with zoodles you can have bigger servings without worrying about your waistline. One cup cooked spaghetti has about 220 calories and 43 grams of carbohydrate. One small zucchini made into "zoodles" (zucchini noodles) has 20 calories and 4 grams of carbohydrate. More zoodles for me please!

Zoodles are so easy to make. I have a spiralizer that I picked up from Amazon a few years ago which makes spiralizing squash ready in minutes! You can also purchase them already spiralized, but I have so much fun playing with my spiralizer that I won't be buying them already prepared! I have had this spiralizer since 2013, but there are so many different ones to choose from nowadays.

This dish is so meal to make! You probably don't need a recipe, but I posted it anyways... more for the measurement breakdown for those following the Medifast/ Optavia plan. If you don't prefer shrimp, decrease the oil to 1 tsp if you want to use cooked chicken. Enjoy!

Shrimp Marinara Zoodles

2 tsp Stacey Hawkins Roasted Garlic Oil or olive oil (2 Healthy Fats)
7 ounces thawed, cooked shrimp (1 Leanest Lean)
1 cup spiralized zucchini and yellow squash (2 Greens)
1/4 cup Rao's Marinara Sauce (1 Green)
1/4 tsp Garlic Salt (1 Condiment)
1/2 tsp Italian Seasonings (1 Condiment)
1 tbsp Grated Parmesan Cheese (1 Condiment)

Heat oil in a medium sized skillet over medium high heat. Add spiralized squash and cook for a few minutes until slightly tender. Add shrimp, marinara sauce, garlic salt and Italian seasonings. Cook for about 2 minutes or until heated thoroughly. Sprinkle with parmesan cheese.

1 Serving with 1 Leanest Lean, 3 Greens, 3 Condiments and 2 Healthy Fats


Pineapple Mango Pancakes

Pineapple Mango Pancakes

1 Pineapple Mango Smoothie (1 Fueling)
2 tbsp water
1 egg white
1/4 tsp baking powder (1/2 Condiment)

Optional Toppings: 
2 tbsp Reddi Whip (1 Condiment)
1 tsp shredded unsweetened coconut flakes (1/2 Condiment)
1 tbsp Walden Farms pancake syrup (1/2 Condiment)

Combine all ingredients in a small bowl. Set aside.
Spray a small non-stick skillet with cooking spray.
Heat over medium-high heat.
Pour pancake mixture into heated skillet.
Flip after one minute or when bubbles appear near the center,
Cook an additional minute.

1 Serving with 1 Fueling, and 1/2 of a Condiment per Serving
(Not including Optional Toppings)



If you are like me, your ears perk up every time you hear a "make ahead" cooking tip. Well, this is one of those..."why didn't I think of that" tips. It's always nice to have this stabilized whipped cream waiting for you in the freezer....ready for a last minute dessert.

It is also very handy for us "empty nesters" who are in the habit of making too much food.....freeze your extra whipped cream and use it on some late night hot cocoa!!

Plate of frozen single portions

This is my favorite recipe for stabilized whipped cream. In other words, whipped cream that will not deflate in the fridge, even if it is in there for a couple days!!

1 teaspoon of unflavored gelatin
1 tablespoon cold water
1 cup whipping cream
4 tablespoons powdered sugar
1 teaspoon vanilla extract

Mix the unflavored gelatin and cold water in a microwave safe cup, then let it sit for five minutes. After five minutes, put it in the microwave for 5 to 10 seconds, or just until it liquefies (it's fast). Set it aside to cool while you whip the cream.

Beat the whipping cream, powdered sugar and vanilla together until it gets nice and thick, but doesn't hold a peak yet.

With your electric mixer on high, drizzle in the liquefied gelatin (try to drizzle it right over the spinning beaters) and continue beating until you get stiff peaks (it happens fast once you drizzle in the gelatin).

That's it!! Use it right away on your favorite dessert, or if you want to freeze it, spoon big dollops onto a parchment lined cookie sheet (or you can get fancy and pipe big swirls.

Put these little beauties in the freezer. After they are frozen, make sure you move them around with a spatula, because the heat of your hands will melt them very quickly.


Peanut Butter Brownie Batter Greek Yogurt

This is one of my favorite fueling hacks made with the brownie packet! It is so quick and easy to make, but yet oh so delicious! It is just a matter of mixing a few ingredients! No cooking required! Yes! You read that right!
I added PB2, but you can always leave it out! Peanut butter makes everything better in my eyes! I also added a little bit of whipped cream (1 Condiment for 2 tbsp) and a tbsp of Walden Farms Chocolate Syrup (1/2 Condiment) for a more decadent dessert!

Originally, Optavia made a Greek Yogurt Cookie Dough recipe using the chocolate chip soft bake which is also very yummy, but this is even better! If you haven't tried that one yet, you need too!

Look at all that yumminess! 

This does count as half a Leaner Lean, but it is so worth it! You would need to add half a Lean and three Greens to complete your Lean and Green for the day. Something like 3 ounces of grilled chicken and 1 1/2 cups of roasted approved veggies. Another great choice could be 2.5 ounces of 93% ground beef and 1 cup of cooked spaghetti squash with 1/4 cup Rao's marinara sauce! Then have this for dessert a little later. Enjoy!

Peanut Butter Brownie Batter Greek Yogurt


1 packet Medifast/ Optavia Brownie (1 Fueling)
5.3 oz container of low fat plain Greek yogurt (1/2 Lean)
1 tbsp PB2 or PBFit (1/2 Snack)


Combine the three ingredients in a medium sized bowl and stir until combined. Mixture will be thick. Enjoy!

1 Serving with 1/2 Leaner Lean and 1/2 Snack

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Pepperoni and Sweet Italian Sausage Pizza (A Califlour Crust Recipe)

Friday Night Pizza Night! My family loves these delicious cauliflower crusts, but I love them more because I can get my picky eaters to eat more veggies without even realizing it! These crusts are an approved option if you are doing the Medifast/ Optavia plan! The Lite Cali'flour Foods crusts count as 1 Lean and 3 Greens for the ENTIRE crust! They come in Sweet Red Pepper, Spicy Jalapeno, Original Italian or Plain crusts. The Plant Based crust is not on plan, but perfect for maintenance.

Tonight we are having Turkey Pepperoni and Sweet Italian Turkey Sausage Pizza! I normally have Italian turkey sausage already cooked and stored in the freezer in 6 ounce portion sizes. Measure out the amount you need and store the rest back in the freezer.

Interested in the crust? Link is below! Keep coming back and clicking the link to purchase! It helps support Sandy's Kitchen!

Pepperoni and Sweet Italian Sausage Pizza

1 Lite Cali'flour Foods Crust * (1/2 Lean, 3 Greens)
2 tbsp Rao's marinara sauce (1 Condiment)
1/4 cup reduced fat mozzarella cheese, shredded (1/4 Lean)
3/4 ounce cooked Jennie-O Sweet Italian Turkey Sausage with 1/2 ounce turkey pepperoni slices ~about 8 slices (1/4 Lean)
2 tbsp fresh chopped basil (1/4 Condiment)

Preheat oven to 400 degrees. Bake crust for 10 minutes. Let cool for at least 10 min. Spread marinara sauce on top of crust.

Top with mozzarella cheese, turkey pepperoni slices, and cooked sweet Italian turkey sausage. Bake for 5 more minutes or until cheese has melted. Garnish with fresh basil.

1 Serving with
1 Lean, 3 Greens, and 1 1/4 Condiment for the entire pizza

The recipe calculations are based on the Cali'Lite crusts and not the traditional cauliflower crusts.

*1 ounce of turkey pepperoni is counted as 1 ounce of protein that can be subtracted from your Lean.


Zucchini Wraps

I love all kinds of wraps and taco shells, but they tend to be higher in carbs and calories and not necessarily the best option for my waistline. The traditional wraps and taco shells are definitely not approved for the Medifast/ Optavia plan so what do we do when we want to enjoy our once favorite foods? We start looking for healthier options. Lettuce wraps are great, but sometimes you want MORE than a flimsy piece of lettuce holding all that wonderful yumminess. Maybe something a little more sturdier and seasoned to your liking than just lettuce. This is when Michelle Gray from introduced me to these delicious zucchini wrap! They are made the same way as homemade cauliflower crusts, except we are using a different yummy vegetable! Why should cauliflower get all the attention? They take a little less cooking time than the cauliflower crusts and there is no flipping halfway through since the goal isn't to get them crunchy.  We want them to be soft so they can wrap around our food like a wrap or soft taco shell. These wraps are amazingly delicious so thanks for sharing the recipe Michelle!

Start off shredding your zucchini. I used about 4 medium sized zucchini and put them in the food processor. You could also use a hand grater, but watch those fingers! I happen to love mine and want to keep them! I put the zucchini in a cheese cloth and squeezed out any excess water, but Michelle only does this if her zucchini was frozen so it may not be necessary.

I like to use freshly grated reduced fat parmesan cheese. If you don't feel like shredding, you can purchase it already shredded.

Cumin and garlic powder are used in this recipe, but I used this seasoning instead of them. I love it on absolutely everything! It has onion, black pepper, celery seed, cayenne pepper, parsley, basil, marjoram, bay leaf, oregano, thyme, savory, rosemary, cumin, mustard, coriander, garlic, carrot, orange peel, tomato, lemon juice and lemon oil. Boy, that sure is a lot of seasonings!

If you want to make the wraps without using a Fueling, you can use almond flour instead. 1 1/2 tbsp of almond flour counts as 1 Healthy Fat. I got this from Amazon. 

Add your grated parmesan cheese, almond flour or grinded up fueling, beaten egg, and spices of choice to a large bowl.

Mix it up good!

Spread about 1 cup of mixture on parchment paper that is lightly sprayed with cooking spray. I got about 4 cups of mixture and this recipe makes 4 servings. This makes 1 large wrap per serving.

You can also make 2 small soft taco shells if desired, by spreading a 1/2 cup of mixture per circle on parchment paper.

Let it cool for at least 5 to 10 minutes.

Peel the wrap away from the parchment paper. Be careful! Broken or torn wrapss are no fun!

The smaller shells already baked and cooling down!

Soft taco shells ready to be filled and eaten! Get in my belly!

What's my favorite wrap? Chicken Caesar of course!

4.5 ounces of grilled chicken breasts (3/4 Leaner Lean) with 1/4 cup or 1 ounce of reduced fat cheese (1/4 Lean). Cheese on everything because cheese is life!

1 cup of romaine lettuce (1 Green), a few parmesan puffs which work great as croutons, and an approved dressing of your choice. I used Wishbone Light Creamy Caesar Dressing. 2 tbsp of this dressing counts as 1 Healthy Fat. If you are using dressing as your Healthy Fat, you should not use the almond flour when choosing chicken, since chicken requires only 1 Healthy Fat.

Mmmmmm... my favorite wrap!

Wrap it up and enjoy!

I don't even miss the croutons ! The parmesan puffs give the crunch and extra flavor that the croutons once did!

Pure deliciousness!

This pizza wrap is my son's favorite wrap! Add 1/4 cup of Rao's marinara sauce as 1 Green. Then 1/2 cup 2% reduced fat mozzarella cheese (1/2 Lean), 1/4 cup part skim ricotta cheese (1/4 Lean) and 1 ounce turkey pepperoni slices (1/4 Lean).

Bake for an additional 5 minutes or until the cheese has melted.

Wrap it up and enjoy! What's your favorite wrap? Tell me in the comments!

Zucchini Wraps
Recipe from Michelle at

4 cups zucchini, shredded
1 egg, beaten
1/2 cup grated reduced fat parmesan cheese
1 packet Optavia Honey Mustard Onion Sticks or Puffs grinded into powder form
1/4 cup + 1/2 tbsp almond flour which counts as 3 Healthy Fats
1/2 tsp black pepper ~ I used 1/4 tsp
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp cumin

Preheat oven to 425 degrees. 
Line a baking sheet with parchment paper and lightly spray with cooking spray.
Combine shredded zucchini, egg, grated parmesan cheese, grinded Optavia fueling of choice (or almond flour), and spices in a large bowl until mixed thoroughly.
Drop 1 cup of mixture on prepared parchment paper. Spread mixture as thin as possible while forming a large circle for a tortilla wrap or two smaller circles (1/2 cup of mixture for each circle) for soft taco shells. The entire mix should make 4 large shells or 8 small shells.
Bake for 25 minutes for the larger circles. The smaller circles may need a few minutes less.
Let cool completely.
Peel the shells from the parchment paper very carefully.

4 Servings with 2 Greens, 1/4 Fueling or 3/4 Healthy Fat (depending if you use the Fueling or almond flour), and 2 Condiments per Serving


Philly Cheese Steak Pizza (A Califlour crust recipe)

Friday Night is Pizza Night and today is no exception! My husband and I both love steak, but we only have it on occasion. We didn't get a chance to celebrate Valentines Day on Wednesday so we are celebrating tonight! I know some might think... why don't you guys have a traditional steak dinner? Well, we both love pizza and steak so why not combine the two? You can still have pizza and still be romantic! I hope you enjoy this Cali'flour Foods creation as much as I do!

What is Cali'flour Foods pizza crust? It is only the best alternative pre-made pizza crust out there!
Made with only a few clean ingredients, locally sourced non-gmo cauliflower and spices, low carb, gluten free and guilt free crusts... what is there not to love? 

If you are following the Optavia/ Medifast plan, the entire crust counts as 1/2 a  Lean and 3 Greens! Four delicious flavors are plan approved which are the Spicy Jalapeno, Sweet Red Pepper, Original Italian, and Plain. The Plant based one is the only one not on plan. 

Yes! You can always make your own cauliflower crust, but these are so convenient to have on hand in the freezer! No mess, no stress, dinner ready in minutes and my entire family loves these crusts (even my picky 18 month old)! When they go on sale, stock up! These crusts last up to 9 months in the freezer! Click the link below to order! Every time you return and click my affiliate link, you help support Sandy's Kitchen!

Philly Cheese Steak Pizza

1 Lite Cali'flour Foods Pizza Crust * (1/2 Lean, 3 Greens)
1/4 cup Bertolli Light Alfredo Sauce (2 Condiments)
1/2 cup reduced fat shredded mozzarella cheese (1/2 Lean)
1/4 cup green peppers, thinly sliced (1/2 Green)
1/4 cup mushrooms, sliced (1/2 Green)
2 tbsp onion, chopped (2 Condiments)
5 ounces cooked steak (1 Lean)

Preheat oven to 400 degrees. Bake pizza crust from frozen for 10 minutes. Allow the crust to cool at least 10 minutes.
Lightly spray a small non-stick with cooking spray. Cook green peppers, mushrooms and onion over medium high heat for a few minutes or until tender. Set aside.
Spread light alfredo sauce on top of crust. Add green peppers and mushrooms. Top with cooked steak. Sprinkle cheese over pizza. Bake for an additional 5 to 7 minutes or until cheese is melted. Let cool for 5 minutes. Cut in half and share with someone who also loves steak!

2 Servings with
1 Lean, 2 Greens (still need 1 more Green per serving), and 2 Condiments per serving (Half the pizza)

The recipe calculations are based on the Cali'Lite crusts and not the traditional cauliflower crusts.


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