Southern Style Pork Tenderloin Recipe

This Southern Style Pork Tenderloin recipe is great for Sunday dinner, a summer barbecue, a Super Bowl party or any occasion where there are hearty appetites. 

1/4 cup bourbon
1/4 cup soy sauce
1/4 cup brown sugar
1/4 cup dijon mustard
1 tablespoon finely chopped fresh ginger
3 garlic cloves, minced
2 whole pork tenderloins, approximately 2 pounds total, trimmed

  • Place the first six ingredients in a bowl and whisk to combine. 
  • Pour into a large zipper bag or glass container large enough to hold the pork tenderloins and marinate overnight or up to 2 days. 
  • Preheat a grill to high heat, and oil the grates. 
  • Remove tenderloins from the bag, reserving the marinade, and grill for 14-15 minutes, turning halfway through or until the internal temperature is 140°F. 
  • Remove from heat and set meat aside to rest for 5-10 minutes to allow the juices to rest and redistribute. 
  • While the meat is resting, place the marinade in a small pan. Bring to a boil, reduce to a simmer and cook for 10 minutes. 
  • Slice the tenderloin on a bias and serve with the sauce if desired.

No Flour Black Bean Brownies

These are healthy brownies that DO NOT taste healthy, and I can say that with assurance, as they’ve been tested on three different groups of people used to “normal” desserts.

No-Flour Black Bean Brownies (gluten-free)

  • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining) 
  • 2 tbsp cocoa powder- dutch or regular (10g) (add a little extra if desired) 
  • 1/2 cup quick oats (40g) (See nutrition facts link below for all substitution notes.) 
  • 1/4 tsp salt 
  • 1/3 cup pure maple syrup or agave (Honey will work, but not for strict vegans.) (75g) 
  • 2 stevia packs or 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup) 
  • 1/4 cup coconut or vegetable oil (40g) (See “nutrition facts” link for all substitution notes.) 
  • 2 tsp pure vanilla extract 
  • 1/2 tsp baking powder 
  • 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.) 
  • optional: more chips, for presentation
Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook 15-18 minutes, then let cool at least 10 minutes before trying to cut. Makes 9-12 brownies.

Nutrition Facts Per Brownie: Calories: 115, Fat: 5.5g, Carbs: 15g, Fiber: 3g, Protein: 2.5g, WW Points (new system): 3 points

Feta-Cranberry Lentil Salad Recipe

An unusual combination of ingredients gives this salad its flavor. Sweet-tart cranberries are mixed with a tang of feta cheese to make it surprisingly tasty.

1 cup dried lentils, rinsed
2 cups water
2 Spice Islands® Bay Leaves
1/2 cup dried cranberries
1/2 cup coarsely chopped walnuts, toasted
1/2 cup crumbled feta cheese
1 tablespoon minced fresh parsley
3 tablespoons vegetable oil
2 teaspoons lemon juice
1 teaspoon honey
1-1/2 teaspoons salt
1/2 teaspoon coarsely ground pepper

- In a small saucepan, combine the lentils, water and bay leaves; bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until lentils are tender.
- Drain and discard bay leaves. Rinse lentils in cold water.
- In a large bowl, combine the lentils, cranberries, walnuts, feta cheese and parsley.
- In a small bowl, whisk the oil, lemon juice, honey, salt and pepper.
- Pour over lentil mixture; toss to coat. Refrigerate until serving.

Yield: 4 servings. Nutritional Facts 1 serving (3/4 cup) equals 435 calories, 22 g fat (3 g saturated fat), 8 mg cholesterol, 1,026 mg sodium, 44 g carbohydrate, 17 g fiber, 20 g protein.

Green Lentil & Cucumber Salad with Lemon Vinaigrette

I've just discovered lentils as a fat loss food and in my search for ways to prepare them, I found this interesting cold lentil salad with cucumbers and a lemon vinaigrette.

Zest of 1 lemon
2 tablespoons lemon juice
1 shallot, finely diced
1 clove garlic, chopped fine
1/2 teaspoon ground cumin
1/4 teaspoon paprika
3 tablespoons extra virgin olive oil
Salt and freshly ground black pepper
2 cups cooked green lentils, chilled
1/2 English cucumber, peeled, seeded, finely diced
1/4 cup piquillo peppers, cut into thin strips
2 tablespoons coarsely chopped fresh cilantro
2 tablespoons coarsely chopped fresh parsley
2 tablespoons coarsely crumbled feta cheese


  • Whisk the lemon zest and juice, shallot, garlic, cumin, and paprika in a medium bowl to blend well. 
  • While whisking, drizzle in the olive oil until fully mixed, season to taste with salt and pepper and reserve. 
  • Place the lentils, cucumber, peppers, cilantro, and parsley in a separate medium bowl. Toss with enough of the vinaigrette to coat and season to taste with salt and pepper. 
  • Spoon the salad into serving bowls, top with the feta cheese and serve.

Lentil Chili with Green Onions

I can honestly say I've never had lentils before but when I starting a new healthy eating plan, beans were a big part of the fat loss program. I love chili, so making chili with lentils instead of my usual beans and ground beef seemed like the easiest way to try lentils. I was right...this chili is delicious!


2 tsp olive oil
1/2 cup chopped onion
2 garlic cloves, minced
2 Tbsp chili powder
1 Tbsp ground cumin
1 tsp dried oregano leaves
1/8 tsp cayenne pepper (add more to make it hotter)
4 cups (or more) water
1 cup dried brown lentils, rinsed
1/2 cup tomato puree
1/3 cup plus 2 Tbsp chopped green onions


  • Heat oil in a soup pot over medium heat. Add the onion and saute for 2 minutes. Add the garlic and saute for another 30 seconds. Add chili powder, cumin, oregano leaves, and cayenne pepper; stir for 30 seconds. 
  • Add the 4 cups of water, lentils, and tomato puree. Increase the heat and bring to a boil, skimming off any foam from the surface. 
  • Reduce heat to medium and simmer until lentils are tender, adding more water by 1/4 cupfulls as needed if dry, about 30 minutes. 
  • Stir in 1/3 cup green onions. Season chili to taste with salt and pepper. 
  • Divide the chili among 4 bowls. 
  • Sprinkle with remaining green onions and serve.

Egg Nog Cake

Egg Nog Cake is surprisingly simple to make and it won't last long once you set it out. Add an extra egg and a little less water to a box of Betty Crocker cake mix. After baked, three different milks are poured over the cake.

First, pour a little egg nog directly over the cake followed by some evaporated milk, then a heaping drizzle of sweetened condensed milk. Put the cakes in the refrigerators for a few minutes, then assembly the cakes and frost them with generous layers of whipped cream.

Skinny Mac and Cheese

3 cups frozen cauliflower florets
4 1/2 oz (about 1 1/4 cups) uncooked high-fiber elbow macaroni
2 tbsp light sour cream
2 slices 2% American cheese
4 wedges of The Laughing Cow Light Creamy Swiss Cheese
Optional seasonings: salt and black pepper

Place cauliflower in a large microwave-safe bowl; cover and microwave for 3 minutes. Uncover and stir. Re-cover and microwave for 2 to 3 minutes, until hot. Drain excess liquid. Roughly chop cauliflower, return to the bowl, and cover to keep warm.

In a medium-large pot, prepare pasta per package instructions, about 7 minutes. Drain pasta and stir into cauliflower. Cover to keep warm.

In a medium microwave-safe bowl, mix sour cream, cheese slices, and cheese wedges, breaking slices and wedges into pieces. Microwave for 20 seconds. Stir well. Microwave for another 20 seconds, or until cheeses have melted. Stir well.

Add cheese mixture to the large bowl and thoroughly stir. Enjoy!

Makes 4 servings
Nutrition Facts: 198 calories 4.5g fat 390mg sodium 30g carbs 4.5g fiber 5.5g sugars 10g protein
Source: Hungry Girl Lisa Lillien

Chocolate Avocado Banana Pudding

I admit, I was skeptical about avocados in pudding, but you gotta try this. Best of all, there is no sugar! Add the protein powder and you've got the perfect healthy chocolate dessert. Who knew?

2 avocados, ripe
2 medium bananas, ripe
6-8T unsweetened cocoa powder
1t vanilla extract
1t cinnamon
1.5 scoops Raw protein powder [opt]

In a food processor, combine the avocado and banana and process until smooth. Scrape down the sides of bowl as necessary. Add the cocoa powder, vanilla, cinnamon, and protein powder [if using]. Process again until smooth.

Refrigerate until ready to serve and add any topping you like. Store in a sealed container and eat within 2-3 days.

Tips:  If you want a thinner consistency, add your favorite milk, starting with 1T at a time. Do not use frozen bananas. The riper the banana, the sweeter and stronger the flavor will be. If you don’t like banana, feel free to sub in a squash puree [drained of excess liquid]. Add honey or maple syrup if desired. An immersion blender should also work for this.

[serves 2-4]
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