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Bison Veggie Pasta Salad Aug 14, 2012

Bison Veggie Pasta Salad

Pasta Salad Ingredients

1 lb roasted bison meat (cut into strips)
4 cups dry whole wheat rotini pasta
1 small head of cauliflower (cut into florets)
6 oz snow pea pods
2 zucchini squash coarsely chopped
1 sweet red pepper sliced or chopped
2 green onions finely chopped
1-2 tbsp fresh parsley finely chopped

Bison Veggie Pasta Salad

Dressing Ingredients

1/3 cup olive oil
2 tbsp red wine vinegar
1 tbsp lemon juice
1 tsp sugar
1/4 -1/2 tsp salt

Add the dressing ingredients to a shaker bottle. Shake for about a minute before using.

Boil pasta in 3 quarts of salted water until barely tender. Drain, rinse pasta under cold water. Set cooled cooked pasta aside, leaving it in the strainer until needed.

Bring 2 to 3 quarts of water to a boil. Add the cauliflower florets, cover and blanch for 2 minutes. Drain immediately and cool under cold running water. Drain the cauliflower florets again and place them in a large mixing bowl.

If using the snow pea pods, blanch them in 1 to 2 quarts of boiling water for a minute. Drain and cool under cold running water. Drain again and add to mixing bowl.

Add the zucchini squash, sweet red pepper, green onions, parsley and set aside pasta. Toss until combined, add dressing and toss again.

Serve on dinner plates topped with cold roast bison strips. Sprinkle with salt and pepper if so desired.

Jill Purvis –

Teriyaki Tuna Steaks Jul 23, 2012

Teriyaki Tuna Steaks

Super simple and full of flavor!

Teriyaki Tuna Steaks

4 Tuna Steaks
Mrs. Dash Teriyaki Marinade
8 thin pineapple slices

Marinate the tuna steaks for about 20 minutes in a storage bag with Mrs. Dash. Use a grill basket, place a pineapple slice down, place tuna steak on top and then top with another pineapple slice.  Discard remaining marinade. Place on medium-high setting on grill.  Grill for 3-5 minutes each side, depending on how well you like your tuna steak. Enjoy!

Jill Purvis

Pineapple Pico Tuna Steaks Jun 6, 2012

Pineapple Pico Tuna Steaks

This is a flavorful and tasty fish dish that is healthy, low in calories and loaded with nutrition! I usually serve the fish over a small amount of brown rice with a side of steamed broccoli on the side. This recipe makes 4 servings, 10 minutes of prep and 10 minutes to grill.

Pineapple Pico Tuna Steaks

Marinade ingredients

½ cup tequila
3 tablespoons brown sugar
2 tablespoons lime juice
1 tablespoon chili powder
1 tablespoon olive oil
1 teaspoon salt
4 tuna steaks (6 oz each)
Pico De Gallo
1 cup chopped fresh pineapple
1 plum tomato, finely chopped
1/3 cup finely chopped onion
1/4 cup minced fresh cilantro
2 tablespoons lime juice
1 tablespoon olive oil
2 teaspoons grated lime peel
½ teaspoon salt

Combine first 6 ingredients of marinade. Add tuna, seal bag and turn to coat. Refrigerate for 30 minuntes.

In a small bowl, combine pico de gallo ingredients. Cover & refrigerate until serving.

Drain and discard marinade. Grill tuna over high heat or broil 3-4 inches from heat for 3-4 minutes on each side until slightly pink in the middle. Serve tuna topped with Pico de Gallo.

Jill Purvis –

Peanut Butter & Banana Tortillas Jun 1, 2012

Peanut Butter & Banana Tortillas

I make this for a quick breakfast, afternoon snack or it can also be used for dessert (especially if you are like me and rarely serve dessert)! You can use almond butter or Nutella instead of peanut butter. My kids love them.

Peanut Butter & Banana Tortillas

1 whole wheat, low carb, low fat & high fiber tortilla
Natural Peanut Butter (I use just enough to skim coat one entire side)
Thinly sliced banana – enough for thin layer
Touch of honey (don’t use with nutella – it is sweet enough without)

Skim coat tortilla w/ nut butter, add one thin layer of banana on top of PB, and lightly drizzle with honey. 
Roll the tortilla up like a burrito.  Lightly spray skillet with Pam, heat skillet up on medium heat. Lightly
toast burrito on both sides. Enjoy!

Jill Purvis –

Chicken Sriracha Stir-Fry May 14, 2012

Chicken Sriracha Stir-Fry

Stir Fry
2 (8 oz) chicken breasts, pounded thin and sliced in thin strips
1 cup (or 1 small can) red kidney beans, drained
2 cups broccoli florets, blanched
2 cups sweet potatoes, match-stick cut
1 cup red bell peppers, thinly sliced
2 tbsp grapeseed oil
2 tbsp sesame oil

Chicken Sriracha Stir-Fry

Sweet and Spicy Sauce
1/4 cup low-sodium soy sauce
2 tbsp fresh garlic, chopped
2 tbsp fresh ginger, chopped
2 tbsp sesame oil
2 tbsp sriracha
2 tbsp rice wine vinegar
1 tbsp agave honey

In large non-stick pan on high heat, add oil and begin to sauté chicken strips until golden brown for 4-6 minutes (do not crowd pan or layer chicken). Remove chicken and place on plate.

Add bell peppers, sweet potatoes, broccoli and kidney beans, and quickly sauté for 3-4 mins.

Whisk all sauce ingredients together and add sauce and chicken back to pan (with juices). Toss until coated.

Pour over prepared brown rice and enjoy!

Jill Purvis –

Spicing up your Health Mar 9, 2012

Spicing up your Health

There are lots of healthy spices on the market that will boost your next meal. These include ginger, garlic, chilli, cinnamon, tumeric,black pepper, oregano, coriander, cumin, and mustard. Spices add delicious flavour and aroma to food, and are used to enhance the taste of food. This is an easy way to cut out sodium without losing the flavor. Be sure to include more higher fiber, lower fat food as well as cooking with healthy Spices to compensate for flavor.

Ms.Dash Spices

Ms.Dash Spices

There are many benefits from using spices at mealtime:

  • Spices compensate for flavour in low fat diets.
  • Spices have potent anti-oxidant properties and could help slow down aging.
  • Spices can help boost your health.
  • Spices have disease fighting properties.
  • Spices can turn an ordinary meal into an extra-ordinary experience.

Spices are high in antioxidants and therefore have many potential health benefits, including preventing cancer and cardio-vascular prevention, and have proven to have anti-aging properties. Studies have proven that you only need to eat small quantities of healthy spices to reap the benefits.

Jill Purvis –

Low Fat & Fast – Field Salad with Apples and Toasted Nuts Feb 20, 2012

One serving of this crunchy salad will provide you with more than a third of your daily requirement of vitamins A and C, both of which promote good vision and a strong, healthy immune system, plus it tastes delicious too!

1/4 cup peacan or walnut halves or hazelnuts   Field Salad with Apples and Toasted Nuts

4 Apples peeled and cored

1 1/2 tablesppons olive oil

1/2 cup apple cider vinegar

1 medium red onion

1 pound mixed field greens

4 1/2 cups red seedless grapes

3 ounces Roquefort or other strong blue cheese, crumbled (optional)

In a skillet over medium heat, toast nuts and set aside. Meanwhile, chop one apple. In a blender, puree chopped apple, oil, vinegar and half og the onion until smooth. In a bowl, toss dressing with greens. Thinly slice three remaining apples and remaing half onion. Add to greens; toss well to combine. Sprinkle with grapes, nuts and cheese, if desired. Makes approximately 6 servings.


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Thick and Chunky Turkey Chili Feb 13, 2012

Thick and Chunky Turkey Chili


3 lbs. Shady Brook Ground Turkey

1 whole green pepper

1 whole onion

1 jar medium salsa

2 cans diced tomatoes (chili ready or plain)

1 can crushed tomatoes

1 jar plain spaghetti sauce

1 can black beans

1 can light red kidney beans

1 can dark red kidney beans

2 tbsp pepper

3 tbsp chili powder

8-12 oz. water

 Brown turkey, drain beans, dice green pepper and onion.  Combine all ingredients in large stew pot and simmer for three hours.  Stir occasionally.  Enjoy with cheese or atop brown rice or spaghetti for a more filling meal!

Team at

Beef Tenderloin with Horseradish Sauce Feb 6, 2012

Beef Tenderloin with Horseradish Sauce

• 1 – 8 ounce carton fat-free sour cream
• 1/4 cup minced fresh Italian parsley leaves
• 1/4 cup prepared horseradish
• 1 teaspoon white wine Worcestershire sauce
• 1/8 teaspoon fresh ground black pepper
• 1 – 2 pound beef tenderloin
• Cooking oil spray
• 1/2 teaspoon salt free lemon-herb seasoning (Mrs. Dash)

Combine sour cream, parsley, horseradish, Worcestershire sauce and black pepper in a bowl. Cover and chill for at least 1 hour.

Preheat oven to 500° F. 

Trim fat from tenderloin. Place tenderloin on a rack in a roasting pan coated with cooking spray; sprinkle lemon-herb seasoning over tenderloin. Insert a meat thermometer into the thickest part of the tenderloin, if desired. Bake at 500° F. for 35 minutes or until thermometer registers 145° (medium rare) or 160° (medium). Let stand 10 minutes before slicing. Serve with horseradish sauce.

Team at

An All Natural Protein Shake That Tastes Great Jan 28, 2011

Looking for an all natural Protein shake that tastes great? Here is a perfect way to get your mornings started of that pre-workout shake.


½ Cup Low Fat Milk

½ Scoop Whey Protein Powder Vanilla Flavor

½ Scoop Soy Protein Powder Vanilla Flavor

1 Cup Frozen Cherries

½ Cup 2% Greek Yogurt

Mix all the ingredients into a blender, mix until smooth and drink. This is a perfect shake first thing in the morning or just before going to exercise. The combination of whey protein, soy protein, milk and yogurt are all fast digesting protein formulas. Soy helps to deliver a nitric oxide boost and the great tasting cherries bring in the good carbs.

The yogurt also aids in bringing in healthy bacteria to help the proteins rapidly absorb and helps start the recovery process. You’re actually getting a head start on recovery before you start exercising.

This all natural Protein shake delivers 347 calories, 40 grams of protein, 39 grams of carbs and only 6 grams of fat. The perfect and healthy all natural protein shake that tastes great.

Make sure and take a look at the entire selection of Protein Powder Shakes available from

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