Fauxtater Tots

Fauxtater Tots

Servings:
1 Vegetable
2 Condiments

Suitable for Freedom meal plans only

Ingredients:
1 cup steamed Cauliflower, riced
2 tsp. Nutritional Yeast
½ tsp. Onion Powder
½ tsp. Garlic Powder
½ tsp. Black Pepper
Unflavored Non-Stick Cooking Spray

Preparation:
Press excess moisture out of the riced cauliflower if necessary. Whole cauliflower can be “riced” in a food processor or blender.

Combine all ingredients in a bowl.  Form the mixture into “tater tots” (bite size pieces). 

Air Fryer:
Spray the basket of your air fryer with unflavored non-stick cooking spray and place the tots in a single layer, ensuring they are not touching or too crowded. Cook at 400 degrees for 10-12 minutes or until the tots are crispy and golden.

Oven:
Place tots on parchment paper or sheet pan sprayed with unflavored non-stick cooking spray at 400 degrees for 25-30 minutes, turning over halfway through cooking.

Red, White, and Blue Salsa

Updated: 3/17/22

Will you be going to a BBQ this weekend or throwing a Fourth of July party?  Our Red, White and Blue Salsa is the perfect patriotic appetizer for this holiday weekend! 🍎

Red, White and Blue Salsa

Servings:
1 Vegetable
2 Fruits

Suitable for all Freedom and Fast Track 2.0 meal plans only

Ingredients:
2/3 cup fresh Blueberries
¼ cup Strawberries, diced
½ small Apple, peeled and diced
¼ cup chopped Cilantro
¼ medium Red Onion, diced
¼ medium Jalapeno Pepper, diced
Juice from 1 fresh Lime

Preparation:
In a medium bowl, combine blueberries, strawberries, apple, red onion, jalapeno, and lime juice.  Stir until well combined.  Enjoy!

Pineapple and Shrimp Lettuce Cups

Updated: 10/27/21

Pineapple and Shrimp Lettuce Cups - a great appetizer idea or snack! Yum yum YUM!

Pineapple and Shrimp Lettuce Cups 🍍🍤🥬🌶

Servings:
1 Protein
1.5 Vegetables
1 Fruit

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving fresh peeled, deveined, cooked Shrimp
2/3 cup chopped fresh Pineapple
¼ medium chopped Red Hot Pepper, de-seeded
¼ medium chopped Cucumber
Fresh Cilantro, chopped
Ground Black Pepper
1 cup Lettuce, leaves separated

Preparation:
Coarsely chop shrimp. In a bowl, stir together shrimp, pineapple, pepper, cucumber, and cilantro. Season to taste with black pepper.

To serve, spoon shrimp mixture into lettuce leaves.

Strawberry Corn Salsa

Updated: 10/28/21

Strawberry Corn Salsa

Servings:
1 Starch
1 Fruit
1 Vegetable

Suitable for all Freedom and Fast Track meal plans

Ingredients:
2 Scallions, finely minced
2 Tbsp of minced Herbs (half Cilantro and Parsley or all Parsley, or Basil)
Juice of 1 large Lime (about 2 Tbsp.)
½ medium spicy Jalapeños or Habanero, minced
½ cup finely diced Strawberries
¼ cup cooked Corn Kernels (use raw if you prefer, or use grilled/boiled corn)

Preparation:
In a medium bowl, add the scallions, herbs, and lime.  Mix them well and then add in the strawberries and corn.  Mix the salsa and serve with melba toast, or top it over your grilled goodies!

Colorful and delicious!  Enjoy!

Air Fryer Zucchini Bites

Air Fryer Zucchini Bites

Servings:
1 Vegetable
1 Snack

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 cup Zucchini, cubed
1 MWLC Cheddar Double Bites, crushed
1 tsp. Dash Seasoning of choice
Dash of Garlic Powder
Unflavored Non-Stick Cooking Spray

Preparation:
Preheat air fryer to 390 degrees for 3 minutes.

Add the cubed zucchini to a bowl and set aside.  In shallow dish, crush the cheddar double bites until it makes a powder.  Lightly spray the zucchini cubes with the unflavored non-stick cooking spray.  Add the crushed double bites, gently tossing to evenly coat the zucchini.

Line the air fryer basket if needed.  Add the coated zucchini in a single layer and air fry for 4 minutes, then gently toss and cook for 4-5 more minutes or until golden brown.

Air Fryer Zucchini Bites can be served with our Lemon Dill Dip!

Ranch Dressing

A healthier version that the kids will still love!

Ranch Dressing:

Servings:  
1 Dairy

Suitable for Freedom 1-4 , 6 and 7 meal plans

Ingredients:
4oz. Plain Low Fat Greek Yogurt
1 fresh Garlic clove, minced
1 Tbsp fresh Lemon juice
1 Tbsp fresh chopped Chives
1 Tbsp fresh chopped Parsley leaves
a pinch fresh ground Black Pepper

Preparation:
Mix all ingredients together and serve over your favorite salad greens.

Fresh Salsa

Fresh Salsa

Servings:
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1½ serving Tomato
¼ serving Pepper
¼ serving Red Onion
¼ cup Fresh Cilantro, chopped
1 tsp. Garlic, minced
¼ Jalapeno, minced (optionak)
½ tsp. juice from a fresh Lime (or more to taste)
Pepper to taste

Preparation:
Quarter, seed, and dice tomatoes, seed and chop peppers, chop onions. Combine tomatoes, peppers, onion, cilantro, garlic and jalapeno in a bowl. Add lime juice and pepper to taste.

Celery Carrot Dip

Updated: 3/17/22

This creamy dip recipe is easy to prepare and easy to send for school snacks and lunches.

Celery Carrot Dip

Servings:
1 Protein
1 Vegetable
1 Fiber Fulfill

Suitable for all Freedom meal plans only

Ingredients:
1 Chicken Bouillon Fiber Fulfill
½ cup Celery, raw
¼ cup Carrots, diced
1 serving Cottage Cheese
Garlic Powder, to taste
1 Scallion, finely minced

Preparation:
Puree all ingredients together in a blender until creamy. Serve with celery, broccoli, cauliflower, or carrots.

Make sure you count the vegetable servings that you dip with as extra vegetable servings.

Lemon Dill Dip

Lemon Dill Dip

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Cottage Cheese (1%)
1 Tbsp fresh Dill, plus more for garnish
2 cloves Garlic, minced
2½ Tbsp juice from a fresh Lemon
½ tsp. Onion Powder
¼ tsp. Lemon Zest
Dash of Ground Black Pepper
1 tsp. chopped Parsley (for garnish)


Preparation:
Add all ingredients to a food processor or blender.  Blend until smooth and creamy.

Garnish and serve with fresh veggies.

Durango Vegetable Dip

Updated: 3/15/22

Need a healthier veggie dip option? Try MWLC's Durango Vegetable Dip - delicious and healthy!

Durango Vegetable Dip

Servings:
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Cottage Cheese
½ tsp. Onion Powder
½ tsp. Apple Cider Vinegar
¼ tsp. Ground Cumin
½ serving Onion, minced
¼ tsp. Garlic Powder
½ tsp. Chili Powder
1½ tsp. Water

Preparation:
Blend all ingredients until smooth.  Use as a vegetable dip.

Hickory Smoked Fish Spread

Updated: 12/26/24

Try our Hickory Smoked Fish Spread with our Double Bites. The spread can be made with your favorite fish. Hickory Wood Chips can be purchased at your local grocery or hardware store (seasonal outdoor items such as grills or smokers).

Hickory Smoked Fish Spread

Servings:
1 Protein
1 Dairy

For Freedom Meal Plans 1-4 and 6-7 Only

Ingredients:
1/4 cup Hickory Wood Chips
1 serving White Fish, skinned, boned, and cut into chunks
1 serving Plain Greek Yogurt
1 Tbsp fresh Chives, diced
Smoked Paprika, to taste
Salt-free Chipotle Seasoning, to taste

Preparation:
Place the hickory wood chips in the center of the bottom of a large pan (large enough for your steamer basket or metal colander) and then place steamer basket or colander on top.

Arrange the fish chunks on the steamer basket or colander and then close the pot tightly with a lid or foil. Place the pot on the stove and cook over high heat until there is a steady stream of smoke coming from the pot, about 5-8 minutes. Decrease the heat to low and cook for five more minutes.

To make the spread, mix the smoked fish, ½ of the yogurt, and the chives in a small bowl, using the fork to break up the fish chunks until everything is well combined. Add the other ½ of yogurt as needed to obtain your desired consistency. Then, sprinkle the top with smoked paprika and chipotle spice. Refrigerate until you’re ready to serve with diet snack crackers.

Bloody Mary Mocktail

Updated: 12/9/24

Bloody Mary Mocktail

Servings:
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 small Tomato, chopped
¼ Cucumber, chopped
½ cup Celery, chopped
1 cup Water
1 cup Ice
1 pinch Cayenne Pepper
½ tsp. Turmeric
½ Tbsp juice from a fresh Lemon
Fresh Black Pepper, to taste
½ inch piece fresh Horseradish, peeled and grated

Preparation:
Blend all ingredients together and enjoy with ice!

MWLC Pickles

Updated: 12/9/24

Crunchy, tangy and not loaded with salt. And they are incredibly easy to make!

MWLC Pickles

Serving:

1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
½ medium Cucumber, sliced
1 Tbsp Apple Cider Vinegar
1 tsp Dill Weed
1 serving Stevia
1 small Garlic clove, minced (optional)

Preparation:
Prepare the “pickles” by combining the cucumber, apple cider vinegar, dill weed and stevia in a bowl.  This can be made ahead and chilled in the refrigerator so the flavors can marinate.

Crispy Seasoned Chicken Tenders

Updated: 8/31/23

Craving Chicken Tenders? So are we! Freedom plan friendly and kid approved!

Crispy Seasoned Chicken Tenders

Servings:
1 Protein
1 Treat

Suitable for all Freedom meal plans only

Ingredients:
1 serving Chicken Breast, Boneless and Skinless, cut into strips
1 package Tasty Bites (flavor of your choice)
¼ tsp Basil
¼ tsp Garlic Powder
¼ tsp Onion Powder
¼ tsp Oregano
¼ tsp Paprika
Unflavored Non-Stick Cooking Spray
Dash of Cayenne Pepper (if you prefer spicy)

Preparation:
Preheat oven to 400 degrees.

Crush Tasty Bites in a plastic bag to make crumbs.  Add spices and shake well.  Add a few strips of chicken to the bag and shake, coating with the seasoned crumb mixture and remove, placing on a baking sheet sprayed with unflavored non-stick cooking spray.  Repeat until all chicken is coated and placed on the baking sheet.   Bake for 12-15 minutes or until chicken is cooked to 165 degrees.  Serve with any MWLC approved dressing or try our Ranch Dip recipe!

Baked Meatballs

Updated: 3/17/22

So easy to make and they are the perfect appetizer to bring to a party!

Baked Meatballs

Servings: 
1 Protein
0.5 Vegetable
1 Snack

Suitable for all Freedom meal plans only

Ingredients:
1 serving Ground Turkey, extra lean (or Ground Sirloin)
1 tsp. Garlic Powder
¼ medium White Onion, diced
1 tsp. Ground Black Pepper
Chopped Parsley, as desired
¼ tsp. fresh Basil
1 bag MWLC Pizza or Cheddar Cheese Bites
Unflavored Cooking Spray

Preparation:
Preheat oven to 350 degrees Fahrenheit.

Crunch up the snack bag of snack bites, then in a medium mixing bowl combine all ingredients and gently mix together. Add the ground turkey mixture, ball and roll one inch meatballs. Place the meatballs on a baking tray coated with unflavored cooking spray.

Bake the meatballs for 26-28 minutes. Once time is up, let the meatballs sit for a few minutes and serve while warm.

Stuffed Venison Mushrooms

Updated: 11/18/24

Venison recipe request!  

Stuffed Venison Mushrooms

Servings:
1 Protein
2 Vegetables
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Venison, ground
1 cup Portabella Mushrooms, stems removed
¼ medium Red Pepper, diced
¼ medium Yellow Onion, diced
¼ cup Wild Rice, cooked
½ Tbsp Parsley, chopped
Garlic Powder, to taste
Black Pepper, to taste

Preparation:
Preheat oven to 400. Line a baking sheet with parchment paper. In a skillet, spray unflavored cooking spray and cook red pepper, onion, and ground venison until vegetables are tender and the venison is cooked completely. Drain.

Transfer mixture to a bowl and add cooked rice, garlic powder and pepper, mix well. Place mushrooms on pan and fill with venison mixture. Bake for 20-25 minutes or until mushrooms are tender. Garnish with parsley.

Spice Cake Popcorn Seasoning

Updated: 10/15/21

Spice Cake Popcorn Seasoning

Ingredients:
1 Tbsp. Stevia
¼ tsp. Cinnamon
¼ tsp. Ginger, ground
¼ tsp. Allspice
¼ tsp. Nutmeg
¼ tsp. Ground Cloves

Preparation:
Mix all ingredients together, then gently sprinkle the mix a little at a time over hot, air-popped popcorn.

Smoked BBQ Popcorn Seasoning

Updated: 10/15/21

Smoked BBQ Popcorn Seasoning

Ingredients:
1/4 tsp. Garlic Powder
1/4 tsp. Onion Powder
1/4 tsp. Smoked Paprika

Preparation:
Mix all ingredients together, then gently sprinkle the mix a little at a time over the hot, air-popped popcorn.

Cauliflower Pizza

Updated: 9/23/24

Do you love pizza but want to find a healthier alternative? Look no further! Check out MWLC's Cauliflower Pizza recipe!

Cauliflower Pizza

Servings:
0.5 Protein
2 Vegetables

Suitable for Freedom meal plans 4-7 only

Ingredients:
2 heads of Cauliflower, cut, blended then steamed in microwave until soft
1 Egg
2 oz. Part Skim Mozzarella Cheese
Dash Italian Medley
1 small Tomato, diced and blended with Dash (pizza sauce)

Preparation:
Cut cauliflower into small pieces and blend in food processor or blender. Steam blended cauliflower in microwave, use a kitchen towel to ring out water from steamed cauliflower.

In small bowl, mix cauliflower, egg, 1 oz. cheese, seasonings. Form mini pizzas on a pizza stone or cookie sheet. Top with remaining 1 oz. cheese and pizza sauce.

Bake at 450° for 12-15 minutes.

Makes 4 small mini pizzas.

Buffalo Dip

Updated: 1/14/25

A healthier dip favorite for vegetarians and non-vegetarians!

Buffalo Dip

Servings:
1 Protein
2 Condiments

Suitable for all Freedom meal plans only

Ingredients:
1 serving Cottage Cheese OR lean Chicken Breast, shredded
1 tsp. Kraft Fat-Free Blue Cheese Dressing
2 tsp Tabasco
Dash Fiesta Seasoning (to taste)
½ tsp. Garlic Powder
½ tsp. Onion Powder
Ground Black Pepper, to taste

Preparation:
Vegetarian: Blend cottage cheese until smooth in a blender.

Chicken: Shred cooked chicken breast.

Combine seasonings, Tabasco and cottage cheese or shredded chicken in a bowl. Top with dressing and chill a minimum 2-3 hours prior to serving. Can be served warm or chilled with fresh cut vegetables.