Herbal One Milton
69 Main St East Unit 1 L9T 2Y6 Milton, ON, Canada

Wishing you the beauty, blessings and joy this season brings. Have a safe and happy holiday.

Hashbrown Casserole Serves 6 1 Serving = 1 starch, 1 protein, 1 dairy, 1/2 veg Ingredients:... 4 1/2 cups Western Family Salt-Free Shredded Hashbrowns (70 calories, 17g carbohydrates, 0mg sodium per 3/4 cup - found in freezer aisle) 12 eggs 1 1/2 cups cheese, shredded 1/2 cup onion, diced 2 cups mixed peppers, diced Suggested flavoring: garlic, cumin, cayenne, black pepper Suggested garnish: green onion, cilantro Directions: Preheat oven to 350F. Spray casserole dish with non-fat cooking spray. In a bowl, combine eggs, 1/2 cup cheese, veggies, and salt-free seasoning (if desired). Layer bottom of casserole dish with shredded hashbrowns. Add egg/veg mixture. Top with 1 cup shredded cheese. Bake for 30 minutes or until egg is cooked. Divide into 6 equal portions. Optional: Serve individual portion with 1 tbsp non-fat sour cream and 1 tbsp salsa (count as 1 condiment) and garnish with green onion and/or cilantro.

Baked Ham & Egg Cups Serves 6 1 serving (2 cups) = 1 protein, 1 dairy, Veg... Ingredients 8 eggs Freshly ground black pepper 6 oz shredded Cheddar cup green onion 1 c. baby spinach 1 c. chopped tomatoes 12 slices fat free deli ham Directions 1) Preheat oven to 400F and spray 12-cup muffin tin with non-fat cooking spray 2) Line each cup with one slice of ham. 3) Crack eggs into a mixing bowl and add cheese, veggies, and black pepper. 4) Fill ham cups with egg mixture and bake for approximately 12-15 minutes.

Poached Egg with Avocado & Salsa Serves 2 1 Serving = protein, 1 starch, dairy, fat, condiment Ingredients... Toasted English muffin (2 slices) 2 soft poached eggs * avocado sliced and sprinkled with fresh lime juice cup shredded cheese 1 tbsp sour cream, non-fat 1 tbsp salsa fresh ground pepper Directions: Toast the English muffin then top with sour cream, sliced avocado, salsa, cheese and poached eggs. Add pepper to taste. * To poach the eggs, fill a medium saucepan with a few inches of water. Add a splash of vinegar and heat until the water is just about to boil. Swirl the water with a large spoon and gently add one of the eggs to the center of the swirl. Cook (do not boil) until the whites are set but the yolk is still runny, about 3-4 minutes. Remove the egg from the water using a slotted spoon to drain. Repeat with remaining eggs and serve immediately.

Chicken Parmesan Quinoa Bake Serves 6 1 serving = 1 protein, 1 starch, veg, 1 dairy, 1 one choice Ingredients... 1 cup quinoa, rinsed (dry measurement) 1 cup green pepper, diced 1 cup mushrooms, diced cup yellow onion, finely diced 3 cups Marinara Sauce (less than 100 calories, 400 mg sodium per cup) 1 cup low-sodium chicken broth (10 calories per 1 cup) 1 tablespoon minced garlic 1 egg 2 tablespoons flour 1 cup shredded Parmesan cheese 2 teaspoons garlic powder 6 - 3.6 oz chicken breasts (raw measurement) pepper, to taste Instructions 1. Preheat oven to 375F and spray a casserole dish with non-fat cooking spray. 2. Prep veggies by dicing a whole green pepper (1 cup) and 1 cups of mushrooms. Finely dice 1/2 a yellow onion (1/2 cup). 3. Place 1.25 cup of uncooked quinoa on the bottom of your casserole dish and then layer on veggies. 4. Add 3 cups of marinara sauce, 1 cup of chicken broth, and a tablespoon of minced garlic to the casserole dish and mix everything together. Set aside. 5. In a medium-size bowl, mix together flour, shredded Parmesan, and garlic powder. Then, crack an egg into a small bowl and whisk. 6. Prep chicken breast by dipping into the egg and then into the Parmesan mixture making sure everything is generously coated. Place chicken breast on top of quinoa mixture 7. Finally, sprinkle on the leftover Parmesan mixture and even more cheese if you desire. Season with pepper, to taste. 8. Bake at 375, uncovered for 20 minutes. Then, cover with tin foil and bake for an additional 40 minutes or until the quinoa is fully cooked.

Christmas Trifle 1 package angel food cake 1 container ultra-low fat cool whip 1 package fat free cranberry jell-o... 1 package fat free vanilla jell-o pudding 2 cups fresh strawberries and blackberries, sliced optional. Prepare cranberry jell-o and pour into 9 by 13 cake pan to set. Prepare vanilla jell-o pudding and set aside. Cut angel food cake into small cubes. When jell-o is set, also cut into small cubes. Layer cake cubes, jell-o cubes, pudding, strawberries and cool whip, and repeat. Decorate top with strawberries. Serves: 16 1 serving= 1 one choice

Another food item recalled.

Chickpeas are high in fiber and protein, and they have a low glycemic index. This powerful combination can help control your weight. Ditch the potato chips and... try roasted chickpeas instead. All-Dressed Chickpeas Chickpeas are so versatile. You can make up your own version to taste. You can heat them in the microwave, roast them in the oven, or have them straight out of the can. Try adding olive oil, ground cumin, garlic powder, chilli powder and/or black pepper to pump up the flavour. #herbaloneca

Creamy Spinach Dip cup chopped frozen spinach 1/8 tsp black pepper 1 - 6 oz. Container plain low fat yogurt... 2 cloves fresh garlic cup chopped onions 1/8 tsp lemon juice 2 tsp Tre Stella ricotta cheese 1 cup fresh veggies 2 - 6 inch whole wheat pitas each cut into triangular pieces Defrost spinach by placing it in the microwave for 2 minutes. Squeeze out excess water. Place spinach in a large bowl and add yogurt. Mix well and add garlic powder, pepper, and onion powder and lemon juice. Add ricotta and stir. Serve as a dip with whole wheat pitas and fresh veggies Serves 4, 1 serving = 1 starch, 1 vegetable and dairy

Egg Nog Protein Shake.

"If you try to lose weight by shaming, depriving and fearing yourself, you will end up shamed, deprived, and afraid. Kindness comes first. Always." We all ma...ke mistakes. Beating ourselves up about them is often way more detrimental than the original transgression. Learn how to free yourself of the diet mentality and embrace new healthy habits with Herbal One. We offer free consultations if you are interested in learning about our lifestyle-based weight management approach. Visit www.herbalone.com to speak with a team member today. #herbaloneca See more

Stuffed Potato Skins SERVES 4 One serving (2 potato skins) equals 1 starch, 1 dairy, 1 fat, condiment... An irresistible, classic appetizer with an easy-to-follow recipe that will have your fans wanting more. INGREDIENTS 4 small potatoes 4 tsp. olive oil 1 tbsp. margarine Ground black pepper, to taste 4 oz. shredded cheese (20% or less milk fat) 4 tbsp. fat-free sour cream cup chives, chopped Preheat oven to 400F. INSTRUCTIONS Place potatoes on baking sheet and bake in oven until potatoes can be easily pierced with a fork, approximately 35-40 minutes. Remove from oven, let cool for several minutes. Once potatoes have cooled slightly, slice each potato in half length wise. Scoop out the insides of each potato, leaving about a layer of potato inside. Place inner parts of potato in medium bowl, while placing skins face up on baking sheet. Drizzle olive oil evenly over each potato skin, and then place skins in oven for approximately 10 minutes, or until they are slightly crispy. While skins bake, mash the potato with margarine and black pepper, until potatoes become smooth. Once skins have been removed from the oven, fill each skin with equal amounts of mashed potato, topping each with oz. shredded cheese. Place back in oven, allowing cheese to melt, approximately 10 minutes. Remove from oven and top with sour cream and chopped chives.

Easy Creamy Cheesy Soup 2 cups broccoli 2 cups cauliflower 1 cup carrots... 2 cups water 1 cup low sodium chicken broth cup light cheddar cheese, grated Chop vegetables and place in a pot with broth and water. Bring to boil and simmer for 10 minutes until vegetables are tender. Mash vegetables with potato masher and stir in cheese. Heat until cheese is melted then serve. Makes 6 serving 1 serving = 1 vegetable, free choice, 1/4 dairy

Hearty Irish Stew Let your Crockpot do the work on this hearty Irish stew made with beef and vegetables. This recipe may easily be converted to oven or stove-top methods. 2 pounds boneless beef cubed, browned, and drained... 1/4 teaspoon pepper 1/4 teaspoon of garlic powder 2 cups water 1 small bay leaf 2 medium carrots, peeled and cut in 1/2-inch slices 2 small onions, thinly sliced 4 medium potatoes, peeled and quartered 2 cups frozen peas Sprinkle browned beef cubes with pepper. Place in the Crockpot along with water, bay leaf, carrots, onions and potatoes. Cover and cook on low for 10 to 12 hours, adding peas to the stew during the last hour. Makes 8 servings 1 serving = 1 protein, 1 vegetable, 1 starch

Healthy Sweet Potato Shepherd’s Pie recipe is filled with ground turkey sautéed with mixed vegetables, sliced mushrooms and fresh herbs with a savory sweet potato topping. https://www.skinnytaste.com/sweet-potato-turkey-shepherds-/

Slow Cooker Chicken Rice Soup Serves 8 1 Serving = protein, 1 starch, 1 veg, 1 free choice... Ingredients 4 4 oz chicken breasts, trimmed of fat and cut in half 1 cup brown rice 1 cup onion, chopped 1 cup carrots, chopped 1 cup celery stalks, chopped 3 garlic cloves, minced pepper to taste 2 tsp parsley 1 tsp thyme 1/2 tsp rosemary 1/2 tsp sage 1 bay leaf 8 cups chicken broth (low-sodium, fat-free) Instructions 1. Place all ingredients in order in a slow cooker, except rice. 2. Cook on low for 4 hours. The rice absorbs the liquid and gets white and puffy. If you prefer the brown rice to maintain a more firm shape and texture, add it after 2 hours of cooking. 3. Thirty minutes before serving, remove the chicken from slow cooker and shred or cut into cubes. 4. Return chicken to the slow cooker, cook for thirty more minutes, divide into 8 equal servings and enjoy. This recipe has been tailored to meet Herbal One guidelines. Original recipe can be found at www.favfamilyrecipes.com.