OFC Menu Selection & Rotation
Rotation 2 - Fall & Winter Recipes
Creator: Kimba Smith OFC Nutrition Director & Fitness Coach
Kimba@onefitnesscamp.com
801-787-8330
Pumpkin Protein Ginger Pancakes
Ingredients:
Serves 4 (2 pancakes per serving)
1 cup whole grain flour
2 tablespoons brown sugar
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄2 teaspoon cinnamon
1⁄2 teaspoon ginger
1⁄4 teaspoon salt
1 cup 30 calorie almond milk
2 scoops OFC vanilla protein powder (or any brand that yields 20 grams protein per scoop, and
less than 110 calories per scoop, less than 5g fat, less than 5g carbs)
½ cup Fat Fee Greek vanilla yogurt
3⁄4 cup canned pumpkin
2 extra-large egg whites
2 slices crystallized ginger, quarter-shaped, diced
Nonstick cooking spray
4 tablespoons sugar free maple syrup
Directions:
In a large mixing bowl, combine the first 7 ingredients and set aside.
In a blender, combine the almond milk and protein powder and blend for 30 seconds, then pour
into a medium bowl.
To the protein mixture, add the yogurt, pumpkin, egg whites, and mix well.
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Add the liquid mixture to the dry ingredients and stir just until moist.
Do not over mix the pancake batter. Warm a griddle or large skillet over medium-low heat.
Spray the heated griddle or skillet with cooking spray.
Ladle the pancake batter onto the griddle, using 1⁄4 cup of batter for each pancake.
Let each pancake cook for 2 to 3 minutes per side.
Drizzled lightly 1-2 tbsp. OFC Greek yogurt & stevia glaze per cake.
OFC Greek Yogurt Glaze (drizzle over Pancakes)
Ingredients
•0% Fat Free Greek Yogurt – mix the following four ingredients together to create OFC glaze; 12 Tbsp. 0% plain Greek Yogurt, almond milk, vanilla, stevia. Then warm the glaze and drizzle
over French toast. Garnish sparingly with sliced bananas!
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Spaghetti Topped with Kimba’s Homemade Meatballs & Red Sauce
Ingredients:
2 teaspoons extra virgin olive oil
2 to 3 cloves garlic, minced
1/2 teaspoon crushed red pepper flakes (optional)
1/2 teaspoon dried Italian seasoning or 1/2 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground red pepper
1 medium onion, chopped
1 pound extra-lean ground turkey (make into turkey meat balls)
1 small green bell pepper, diced
8 ounces sliced mushrooms
26-ounce pasta sauce (See recipe)
1 cans (16-ounce) salt free diced tomatoes
1/8 cup reduced fat Parmesan cheese
1 pound whole wheat spaghetti or your favorite whole grain pasta
Directions:
Heat the oil in a large saucepan; sauté the garlic, spices, black pepper, ground red pepper, and
onion for about 2 minutes. Add the turkey and cook until browned. Next add the bell pepper and
mushrooms; sauté for 4 more minutes. Add the pasta sauce and tomatoes and bring to a boil;
reduce the heat. Simmer, uncovered, for 15 minutes, stirring occasionally; Stir the cheese into the
sauce before serving.
Prepare the pasta according to package directions. For al dente pasta, take 3 minutes off the
recommended boiling time.
Serve cooked pasta topped with red sauce
Kimba’s Easy Homemade Spaghetti or Lasagna Sauce
Ingredients
1 quart salt free stewed tomatoes (2 cups)
1 6 oz. can tomato paste
1 med onion chopped
1 med. green pepper chopped
1 cup water
1 tsp. basil leaves
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1 tsp. oregano leaves,
1 tsp. sea salt
1/8 tsp. garlic powder (I prefer fresh garlic)
1 Tbsps. Agave or Stevia to taste
Feel Free to add your favorite vegetables…
Directions
Using a large sauce pot, stir in seasonings, tomatoes, tomato paste, and water, simmer uncovered
for 15 to 20 minutes, but for a richer flavor, simmer on very low heat for 1-2 hrs.
4
Blackened Shrimp Lettuce Cups
Ingredients:
Makes 4
1 3/4 teaspoons Sugar Free Maple Syrup or Stevia
1 1/2 teaspoons oregano
3/4 teaspoon thyme
3/4 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper
1 1/2 pounds baby shrimp, peeled and deveined
2 teaspoons vegetable oil
1/3 cup Walden Farms ketchup
2 tablespoons plus 2 teaspoons red wine vinegar
1/2 teaspoon ground ginger
1/2 cups frozen corn kernels, thawed
2 scallions, thinly sliced
 Feel Free to add your favorite additions - low sodium tamari, mushrooms, red pepper
flakes, zucchini, onions
Directions:
In a medium bowl, combine 1 teaspoon of the sugar free maple syrup, the oregano, thyme, salt,
black pepper, and cayenne. Add the shrimp and oil, tossing to coat. Cover and refrigerate for 30
minutes.
2. Meanwhile, combine the ketchup, vinegar, remaining 3/4 teaspoon brown sugar, and the
ginger. Stir in the corn, scallions, and Chef Kyle’s vegetables.
3. Preheat the broiler. Broil the shrimp 6 inches from the heat, turning once, for 4 minutes, or
until opaque throughout. Toss the hot shrimp with the vegetable mixture.
5
Caramel Apple Pecan Parfait
Makes 1 Serving
Ingredients:
½ cup low-fat, low sodium cottage cheese
½ cup fat free vanilla Greek yogurt
Carmel Sauce Ingredients:
Small Green Granny Smith Apples chopped and diced
1 Tbsp. Sugar Free Maple Syrup or Stevia & Maple Extract
1 Tbsps. crushed raw pecans
½ tsp. cinnamon
Carmel Sauce Directions:
Coat skillet with cooking spray add chopped apple, pecans, maple syrup, cinnamon and sauté,
add ¼ cup water and reduce.
Parfait Directions:
Combine Fat Free Greek yogurt and cottage. Layer cooked “caramel” sauce and yogurt cottage
mixture in clear parfait glasses
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Teriyaki Chicken & Vegetable Kabobs Ingredients
Teriyaki Chicken
3 garlic cloves, peeled, mashed and finely chopped
1/2 teaspoon salt
1 tablespoon low sodium soy sauce or Braggs Liquid Amio
1/2 teaspoon fresh ginger, peeled and minced
1 tablespoon lemon juice
5 teaspoons stevia or Glover honey
1 tablespoon white wine vinegar
1 lb. chicken breast tenders (about 12)
12 wooden skewers
Grilled Vegetable for Kabobs
Ingredients:
2 zucchini, cut into 2" chunks
2 yellow squash, cut into 2" chunks
8 ounces fresh mushrooms, cleaned
2 red and green bell peppers cut into 2" chunks
2 medium red onions cut into wedges
2 medium sweet potato cut into 2" chunks
16 whole cherry tomatoes
Brushed with above teriyaki mixture
Directions:
1. Soak skewers in water for about 20 minutes. Preheat grill indoor or outdoor.
2. Wash vegetables except mushrooms. Brush mushrooms clean.. Cook corn in boiling water for
about 10 minutes.
3. Mix mashed garlic with salt.
4. Whisk garlic with low sodium soy sauce, lemon juice, ginger, stevia or honey and vinegar.
4. Pour mixture into sealable plastic bag and add vegetables and chicken breast tenders.
5. Seal and marinate for 30 minutes.
6. Shake bag to spread marinade to all parts of chicken tenders.
7. Thread tenders and vegetables on skewers.
8. Grill for 10-15 minutes or until chicken is cooked through. Baste occasionally with teriyaki
sauce.
7
Pan-Seared Halibut with Quinoa and Parsley Vinaigrette
4 four-ounce halibut fillets (each about 1-1/2 inch thick)
Ingredients For the quinoa:
1 shallot, finely diced
1 clove garlic, finely diced
1 cup uncooked quinoa 1 cup low (or no) sodium chicken or vegetable stock
For the vinaigrette:
3/4 tablespoon shallots, finely diced
1 tablespoon red wine vinegar
1 teaspoons extra virgin olive oil
2 tablespoons fresh flat leaf parsley, roughly chopped
Directions
Heat a medium sauce pan over medium high heat, add the olive oil spray and sweat the shallot
for 2 minutes stirring constantly.
Add the garlic and cook for an additional 2 minutes.
Add the quinoa and stir to coat with the shallot and garlic, then add in the stock and bring to a
simmer.
Reduce heat to simmer gently for about 15 to 20 minutes or until the quinoa is tender but not
mushy.
Meanwhile to make the vinaigrette, place the shallots and vinegar in a medium mixing bowl.
While whisking, slowly drizzle in the olive oil.
Add the parsley and season the vinaigrette with salt and pepper to taste.
When ready, remove the quinoa from the heat and let sit for 5 minutes. After 5 minutes, fluff
with fork and reserve.
To cook the halibut: Place a large nonstick sauté pan over medium-high heat and drizzle with the
remaining oil.
Place the fillets in the hot pan and cook for 4 minutes, or until the fillets are golden brown on the
bottom.
Turn the fillets over and cook for 3 minutes, or until the fish is just cooked through but still moist
and juicy.
To serve: Divide the quinoa evenly among 4 serving plates, top with halibut and drizzle with
parsley vinaigrette.
8
Breakfast Sandwich
Ingredients
1Ezekiel English muffin
Nonstick cooking spray
1 slice extra-lean turkey bacon
3/4 cup liquid egg whites
Pinch each of salt and pepper
1 Tbsp. low fat cream cheese
1 Tbsp. fat free Greek yogurt
1 tomato, sliced (optional)
Directions
Toast the English muffin and set a side
Coat a nonstick pan with cooking spray and cook the turkey bacon over medium-low heat
When the bacon is cooked, remove it from the pan and set aside. If needed add more cooking
spray to the pan.
Pour the egg whites into the warm pan and sprinkle with the salt and pepper. While the eggs are
setting, chop the low sodium turkey bacon.
When most of the egg is set, use a spatula to loosen the eggs from the pan allowing and
uncooked egg to run off into the pan
Sprinkle the chopped bacon onto the while it’s still wet. Then fold in the sides of the egg to make
a square. Flop the egg square to finish cooking.
Mix the low fat cream cheese and fat free Greek yogurt together, and then spread the mixture
onto the Ezekiel English muffin.
When the egg is firm, place it on the bagel, add the tomato, and serve
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Glazed Wasabi Glazed Salmon & Chef Kyle’s Warm Sweet Pea Salad
Wasabi Glazed Salmon
Preheat the oven to 450 degrees for asparagus then reduce to 350 for the salmon.
1 to 1 1/2 lb. piece of salmon (for 2 persons)* Adjust recipe accordingly
½ tsp. sesame oil
1 tsp. tamari
1/4 tsp. white pepper
Place the salmon in a bowl with above marinade, toss to coat and let marinate for up to 1 hr.
1 Tbsp. sugar free maple syrup or Stevia (optional)
2 – 3 tsp. wasabi powder
1 tsp. sesame oil
4 tsp. low sodium tamari
2 tsp. lemongrass paste or fresh lemon grass
2 to 3 tsp. grated ginger
1/2 tsp. garlic powder
Directions
Mix the above ingredients in a bowl and set the sauce aside. In the meantime, coat a ovenproof
skillet with peanut or vegetable oil and heat. When hot, place the salmon presentation side down
first and cook about 1 1/2 to 2 minutes each side. Top the salmon with the sauce and bake in a
350 oven for 5 to 7 minutes according to the thickness.
Chef Kyle Warm Sweet Pea Salad
Ingredients
Fresh sweet peas
Shallots
Slivered Almonds
Garlic
Mint
Lemon juice
Directions
Join us at One Fitness Camp to experience this sweet delicious salad!
10
Apricot Glazed Pork Served Over Quinoa Spinach Salad
Ingredients
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1 (1-pound) pork tenderloin, trimmed
1 garlic clove, sliced into 6 thin pieces
1/2 cup Smucker’s low sugar apricot preserves (preferably with whole fruit)
Juice of 1/2 medium lemon
1/8 teaspoon red pepper flakes
1/8 teaspoon cumin
1 tablespoon olive oil
Pork tenderloin only takes a few minutes to put together with flavorful results. Just stud the
tenderloin with the garlic, roast for 20 minutes, and brush with the glaze. Return to the oven to
thicken the glaze and finish cooking the pork, then slice and serve with or over a spinach salad.
Directions
1. Heat the oven or toaster oven to 400°F. Place the pork tenderloin in a shallow ovenproof
dish. Cut 6 (1-inch) slits evenly spaced across the top, insert the garlic pieces, and season
well with salt and freshly ground black pepper. Let sit at room temperature for 20
minutes while the oven is heating.
2. In a small bowl, mix together the Smuckers low sugar apricot preserves, lemon juice, red
pepper flakes, and cumin. Season with salt and freshly ground black pepper. (If the
preserves are still thick, add more lemon juice; don’t add too much, though, because the
mixture should remain dense, not be runny.) Set aside.
3. Coat the tenderloin with olive oil and roast for 20 minutes. Remove from the oven and
spread evenly with the apricot mixture. Return the pork to the oven and roast for another
5 to 10 minutes, or until the internal temperature reaches 160°F.
Remove from the oven and let rest 5 to 10 minutes before slicing and serving
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Apricot Almond Breakfast Pudding
This easy, healthy, low carb breakfast pudding can be made with any berries or other additions as
listed. Make it in the microwave in less than 5 minutes. For a larger serving, increase the almond
meal up to 1/2 cup, add 1 Tablespoon water, and cook a bit longer.
Ingredients:
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1/4 cup almond meal
2 Tablespoons water
1 egg
1 Tbsp. Sugar Free Apricot Preserves
¼ tsp. cinnamon or less (optional)
Sweetener and flavoring to taste - see list below
Garnish with sundried raisins & Raw Slivered Almonds
Directions: Mix almond meal, egg, and water in a microwave-safe bowl, then microwave on
high for about 45 seconds. Move the cooked part of the pudding towards the center of the
bowl and add blueberries and/or any mix-ins you want. Microwave for about 45-60 more
seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool
down the pudding). Stir and eat.
Possible Additions:
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Fresh or frozen berries or other fruit
Unsweetened coconut (1 tbsp. or less)
Small amount (1 tbsp. or less) of Peanut butter or other nut butters
Small cubes of Fat Free cream cheese (1 tbsp. or less)
Fat Free 0% Greek yogurt (1 tbsp. or less)
Sugar-free maple or other syrup (1 tbsp. or less)
Sugar-free jam or preserves (1 tbsp. or less)
Chopped nuts (1 tbsp. or less)
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“OFC Sausage” & Roasted Pepper Pizza
Sausage & Pepper Pizza
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Prepare grill for medium-high heat.
Cook 6 oz. OFC turkey sausage in small frying pan over medium-high heat, breaking up
clumps with slotted spoon, until no longer pink, about 4 minutes. Drain on paper towels.
Roast 1 pt. mini sweet peppers on grill until charred and softened, about 4 minutes. Remove.
Halve peppers lengthwise and remove seeds.
Unwrap 2 8” whole wheat thin pizza crusts and lightly coat 1 side of each with olive oil spray.
Put crusts oil side down on grill and heat until bottoms are golden brown, about 2 minutes.
Flip crusts and spread ½ cup low sugar low sodium marinara sauce evenly over top.
Sprinkle pizzas with shredded part-skim mozzarella, cooked sausage, and roasted peppers and
mushrooms
Grill until bottoms are golden brown, about 2 minutes longer. Remove.
Scatter 1/2 c arugula evenly over top of pizzas and drizzle with 2 tsp. red wine vinegar.
Cut each pizza into 4 slices and enjoy!
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Kimba’s Crispy Oven-Fried Chicken Salad
Ingredients:
1 cup high fiber bran mix, dry whole grain bread crumbs or ground oatmeal
1 teaspoon poultry seasoning or any favorite low sodium chicken seasoning (my favorite is
Kirkland Sweet Mesquite Seasoning)
½ teaspoon pepper
1-2 tablespoon parmesan cheese
1 tablespoon dry parsley flakes
1 chicken or 6 pieces, cut and skinned
1 cup 30 Calorie Almond Milk
2 egg whites
Directions:
Place bran mix or oatmeal crumbs, and seasonings in blender and pulse until fine.
Put breading mix in paper or plastic bag.
In shallow dish, Mix egg white and almond milk, then
Dip chicken in egg white and almond milk mixture and let drain slightly.
Place two or three pieces of chicken at a time in bag with breading, shake to coat.
Place on a foil-lined baking sheet.
Bake in a 400 degree oven for 45 to 60 minutes.
Serve Chicken over Crips Mixed Green Salad ( roasted vegetables - sweet corn, sweet peppers,
red onions, & tomatoes) Served with a side of OFC Famous Homemade “Honey” Mustard
Dressing.
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BBQ Chicken Lettuce Wraps & Baked Onion Rings
BBQ Chicken Lettuce Wrap
Ingredients:
 Grilled Chicken or Left Over OFC “Oven Crispy Chicken”
 Ice burg lettuce
 Sprouts
 cucumbers
 Red onions
 1-2 oz. Avocado
 Tomato
Baked Onion Rings – Substitutions – Baked Zucchini Fries
Makes 3 servings
Ingredients:
 1/2 cup Panko Japanese Style Bread Crumb
 1 minced green onion
 1/8 tsp. sea salt (or to taste)
 fresh ground pepper
 1/8 tsp. chili powder
 2 large egg whites
 1 medium sized sweet onion
 ½ to 1 Tbsp. Ranch Seasoning Packet
Directions:
1. Preheat oven to 400 degrees.
2. Peel and slice onion in to 1/2" pieces.
3. Beat egg whites till they form stiff peaks. Set aside.
4. Mix together bread crumbs, onion, and spices.
Dip onion rings in eggs to coat and then lay in bread crumb mix. Transfer to a coated cookie
sheet. Bake for 15 minutes or until golden brown.
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Avocado Enchiladas & Fresh Garden Salad
Makes 3 servings (1 enchiladas per serving)
Ingredients:
• 8 Low-carb corn tortillas
• 9 oz. chicken breast, cooked and cubed
• 1 small avocado, pitted and mashed
• 1/2 cup white onion, chopped and grilled
• 1/4 cup salsa
• 1/4 tsp. garlic, minced
• 2 tsp. hot sauce
• 1 tbsp. ground cumin
• 1/4 cup nonfat Greek yogurt
• 1 cup enchilada sauce, mild low sugar and low sodium
Directions:
1. Preheat the oven to 350 degrees.
2. Bake or boil plain chicken breast. Set aside.
3. Coat an 8"x8" or 9"x9" pan with cooking spray.
4. Pour a small amount of enchilada sauce on the bottom of the pan so the enchiladas don't stick.
Set aside.
5. Core avocado and scoop out flesh. Mash with fork.
6. Heat a small frying pan over medium. Coat with cooking spray, Chop white onion and grill
until transparent.
6. In a medium-sized bowl combine avocado, Greek yogurt, minced garlic, cumin, hot sauce, and
salsa. Add pepper and sea salt if desired.
7. Layer each tortilla with a rationed portion of avocado mixture, cubed chicken, and grilled
white onion. Roll up and place side by side in the baking dish.
7. Drizzle remaining enchilada sauce over top, and then bake for up to 20 minutes.
8. Remove from oven and serve!
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Protein Horchata & Ezekiel English Muffin
Protein Horchata
Makes 1 serving
Ingredients:
• Women – 1 scoops / Men 2 1.5 scoops OFC Vanilla Zero Carb Protein powder
• 1 cup Unsweetened Almond Milk
• 1 cup Water
• 1 tsp. Pure Vanilla Extract
• 1/4 tsp. Cinnamon Ground
• 3 tbsp. Brown Rice (cooked)
• Sweetener - stevia to taste
Directions:
Cook rice per package instructions and set aside. When cool combine all ingredients in a blender
and pulse until rice is fairly smooth. Add stevia sweetener desired taste. Serve over ice
Ezekiel English Muffin: lightly toast, top with fresh strawberries then glaze with 1/2 – 1 Tbsp.
OFC Honey Greek Yogurt Glaze
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Open Face Tuna Sandwich with Avocado
Makes 3 servings
Ingredients:
• 6 oz. can albacore tuna (in water), drained
• 1/4 cup carrots, minced
• 1/4 cup celery, minced
• 1 tbsp. red onion, minced
• 1 tbsp. Kimba’s Light mayonnaise (or Greek yogurt)
• 1 tsp. red wine vinegar
• Salt and pepper, to taste
• 3 slices multi-grain bread, toasted
• 6 thin slices tomato
• 3 romaine lettuce leaves
• 1/2 medium haas avocado, thinly sliced
• 0.5 oz. alfalfa sprouts
Directions
Combine tuna with minced carrots, celery, red onion, OFC light mayonnaise 0% plain Greek
yogurt, vinegar, salt and pepper.
Place lettuce on toasted bread. Top with tomato, tuna, and avocado
To make the tuna salad quickly, I throw all the vegetables in my chopper and pulse a few times.
If I am eating one sandwich, I keep the rest refrigerated for the next day.
18
Sweet Potato Hash
Ingredients:
Hash:
18 oz. sweet potato, peeled and cubed
3 oz. white onion, thinly sliced
3/4 tbsp. organic honey
3/4 tbsp. coconut oil
1/4 tbsp. minced garlic
1/2 tsp. ground clove
1/4 tsp. sea salt
1/8 tsp. black pepper
1/2 tsp. parsley flakes
Eggs:
cooking spray
3 whole eggs
6 egg whites
Directions:
1. Peel and cube sweet potatoes and thinly slice white onions. Place both in a medium-sized
bowl. Add coconut oil (heat in the microwave to melt a little, if needed), and all remaining
ingredients with the exception of eggs. Toss to coat.
2. Add sweet potato and onion mix to a microwaveable bag and steam on high in the microwave
for 6-7 minutes.
3. Meanwhile, heat pan over medium. Coat the bottom of pan with cooking spray. Cook whole
eggs and egg whites in batches until done.
4. Divide hash among 3 plates. Add 1 whole egg and 2 egg whites to each plate and serve.
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Easy Pulled Pork Pita served with
Chef Kyle’s Fresh Cucumber Mint Sauce
Pulled Pork Ingredients:
(Makes 8 servings)
1 medium onion, thinly sliced
1 tbsp. brown sugar
1 tbsp. Walden’s sugar free maple sugar
1 tbsp. paprika
1 tsp. salt
1/2 tsp. freshly ground black pepper
3 lbs. pork tenderloin, trimmed
6 tbsp. cider vinegar
1 cup low-sodium chicken broth
2 tsp. Worcestershire sauce
red pepper flakes to taste
1 tsp. dry mustard
1/2 tsp. cayenne pepper
Directions:
Place onion in a slow cooker. In a small bowl, combine brown sugar, paprika, salt, and pep- per,
mixing thoroughly. Rub the mixture on the meat, coating evenly. Place the pork in the slow
cooker. In a medium bowl, combine the vinegar, chicken broth, Worcestershire sauce, red pepper
flakes, sugar, mustard, and cayenne pepper, mixing thoroughly. Add to the slow cooker. Cover
and cook on low for eight to 10 hours. Remove the meat. Using two forks, shred the meat and
onions coarsely and discard the fat.
Chef Kyle’s Fresh Cucumber Mint Sauce
Ingredients
Makes 1 Serving
1/8 cup 0% Plain Greek Yogurt (Fages)
1 oz. Diced cucumbers
Sprinkle of Cumin
Pinch of chopped fresh Mint
¼ tsp. Apple Sider vinegar
Directions
Mix all ingredients
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