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Cooking Techniques


Knowing what you can and cannot eat is only half the battle. You also need to know how to prepare the food so you can enjoy some delicious dishes. At Lyfestyle Wellness, LLC, we not only post healthy recipes that will coincide with your current diet plan, but show a series of healthy cooking techniques and demonstrations for you to use. These are included in our packages.

Woman Eating 

Healthy Sweet & Spicy Salmon
Healthy Sweet & Spicy Salmon

Zest and juice of 1 lemon
Thin slices of lemon for topping
1 tbs tabasco sauce
(or shiracha sauce if allowed)
1 tsp original or lemon liquid stevia
(if allowed honey, can use it instead)
¼ tsp sea salt
¼ tsp black pepper
¼ tsp garlic powder
Small handful of chopped cilantro or parsley
1 lb salmon, skin off (2-3 servings)

Preheat oven to 425 degrees (F).

Line a deep baking dish with parchment paper and place the salmon on top.

In a small bowl whisk together lemon zest, juice, tabasco sauce, and stevia; mix well.

Spread salmon with mixed ingredientSeason w/all spices.

Bake for 15-20 minutes
(depending on thickness)

Garnish with chopped herbs of choice.

Lay ultra-thin slices of lemon on top
(or bake the salmon with the slices on top for cooked lemon)

Healthy Deviled Eggs
Healthy Deviled Eggs

3 hard-boiled eggs
Cut in half lengthwise
Hollow out yolk into a bowl 
In same bowl:
Add 1 tsp Walden’s brand ranch dressing
Add pinch of Sea Salt
Add pinch of black pepper
Add ¼ celery stalk finely diced
Add ½ green onion diced fine
(or white onion if you like better)

Add 1 tsp honey mustard
(or Dijon if you like better)

Mix bowl ingredients

Spoon back into egg whites

Sprinkle lightly with smoked paprika
(or regular if you like better)

For fun: Place a small, thin slice of homemade pickle on top

Asparagus and Chicken Creole
Asparagus and Chicken Creole

½ cup of low sodium chicken broth
4 x 6 oz. chicken breast
2-3 bundles of asparagus
homemade creole seasoning
4 cloves minced garlic
1 sliced onion

Creole Seasoning

2 tbs onion powder
2 tbs garlic powder
2 tbs dried oregano
2 tbs dried basil
1 tbs dried thyme
1 tbs black pepper
1 tbs white pepper
1 tbs cayenne pepper
5 tbs paprika
3 tbs sea salt


Make creole seasoning above

Preheat oven 450 degrees

In a baking dish pour ½ cup unsalted chicken broth

Place asparagus into the dish on top of the chicken broth

Spread minced garlic over the asparagus

Season asparagus and garlic with creole seasoning

Season 4 x 6 oz. chicken breast on both sides with creole seasoning
(use as much seasoning as desired)

Add slices of onion on top of each

Bake (uncovered) at 450 degrees for 30 min – 40 min of chicken breast are thicker