Nextstepmd with Texas Diabetes & Endocrinology

We believe understanding the cause of weight gain will help you conquer it and we will provide you t At Texas Diabetes & Endocrinology, the Doctors, Advanced Practice Providers, and our NextStepMD Health & Wellness Coaches are committed to helping our patients lose weight, maintain weight loss and gain better control of their health.

12/06/2022

12/05/2022

Chicken Detox Soup
(modified for Phase 1 from stylishcravings.com)

Ingredients
1 pound Shredded Chicken Breast
1/2 cup Celery chopped
2 TBSP Butter unsalted
8 ounces Mushrooms sliced
4 tsp Garlic minced
1 tsp Ginger Paste or fresh ginger
1/2 tsp Ground Thyme
1/2 tsp Turmeric
Juice from 1/2 a lemon
6 cups Chicken Broth
3-4 cups Raw Spinach
2 cups Cauliflower Florets
Red Pepper Flakes to taste

Instructions
Melt the butter in a pot over medium heat.
Add in the celery and cook until beginning to soften.
Stir in the mushrooms, and sauté until softened.
Mix in the garlic, ginger paste, turmeric, thyme, lemon juice, red pepper flakes and salt and pepper to taste. Sauté for 1 minute.
Pour in the chicken broth and the cauliflower.
Cover and simmer for about 10 minutes, or until the cauliflower begins to soften.
Stir in the spinach and chicken, and cook until the spinach has wilted.

12/04/2022

Ingredients:
1 Next Step MD Oatmeal packet
1 Next Step MD Vanilla Shake or Pudding Mix Packet
1/4 teaspoon sea salt
1 teaspoon Splenda or Stevia
a sprinkle of cinnamon, to taste
1 egg
1 teaspoon baking powder
1 teaspoon vanilla
1 tsp olive oil
just enough water to get a cookie dough texture

Directions:
Combine all of the dry ingredients, then add the last 3 liquid ingredients to reach a cookie dough texture. Spray cookie sheet lightly with Pam olive oil spray and place cookies on sheet. Bake at 325 degrees for 5-10 minutes or until desired degree of moisture. Test center of cookie with toothpick to see if they are baked.

12/02/2022

Vegetable Soup
(modified for Phase 1 from crispyfoodidea.com)

INGREDIENTS
2 TBSP Olive Oil
2 Bay Leaves
1 TBSP Black peppercorns
1 Stalk Celery (diced)
4 cloves Garlic, minced
1 Jalapeno Pepper, Cayenne Pepper, or Bell Pepper (diced) (optional)
1 head of Cauliflower cut into 1 inch florets
2 cup French Beans cut into 1 inch pieces
2 cups Tomato, diced
8 cups Vegetable Broth
1 TBSP Italian Seasoning
Salt to taste

INSTRUCTIONS
Take a large saucepan and heat with 2 TBSP of Olive oil.
When the oil is heated enough, add bay leaves and black peppercorns and temper for a few seconds.
Then add diced celery along with minced garlic.
You can also add diced jalapeno, cayenne, or bell pepper at this time. Sauté for about 8-10 minutes.
Now add the rest of the vegetables like green beans, cauliflower, and diced tomatoes.
Add the required amount of salt at this time and sauté for 2-3 minutes.
Add the vegetable broth and Italian seasoning into the saucepan and give a little mix.
Cover with a lid and wait for the soup to bring a boil. After a boil, reduce the heat to medium-low and cook it for about 15-20 minutes until all the vegetables are soft.
You can give some gentle stir occasionally.
Serve hot & enjoy!

12/01/2022

We would love to see your Christmas lights! Post yours in the comments! 🎄

12/01/2022

Make sure you try our NEW Peanut & Caramel Soy Snacks!! They’re SO YUMMY!!

11/30/2022

Big Mac in a Bowl

Ingredients:
8 oz. lean ground beef
salt & pepper to taste
1 tsp. onion, minced
2 oz. dill pickle, chopped
1/4 c. iceberg lettuce, shredded
2 tsp. Walden Farms Thousand Island Dressing OR 2 TBSP low carb Thousand Island Dressing (1 serving of fat)

Directions:
1. Brown the ground beef, drain off any fat
2. Season with salt & pepper
3. Cut up white or yellow onion
4. In a large bowl, combine pickles, lettuce, onions, and ground beef
5. Top with dressing & enjoy!

11/29/2022

Give love. Give time. Give encouragement. Happy giving Tuesday!

11/28/2022

What's the best Cyber Monday Deal?

11/26/2022

Support Small Business

11/25/2022

Remember, Thanksgiving holiday eating is over, and today is a new day! It's a new opportunity to take steps towards your goals! If you're enjoying Black Friday shopping, traveling home, or setting up your Christmas decorations today, don't forget forget your reason "why"! You got this!

11/24/2022

Happy Thanksgiving to you & your family ! 🧡🧡🧡 Lauren, Jill & Heather
ALL offices will be CLOSED today & tomorrow!

11/22/2022

Cream of Cauliflower and Spinach Soup
(a Thanksgiving treat that's not intended for daily consumption)

Ingredients:
1 packet Hot Meal Starter
(Any Flavor Soup Mix)
1 tbsp. butter
1 clove garlic, minced
1 cup cauliflower florets
½ cup spinach
1 cup vegetable broth
2 tbsp. heavy cream
1 slice bacon, cooked and crumbled
1 chive, chopped

Instructions:
Melt butter in a pot over medium heat. Add minced garlic and sauté until fragrant.
Add cauliflower florets and sauté until tender. Add spinach and let cook until wilted.
Pour vegetable broth into the pot and bring to a boil.
Reduce heat to low and whisk in the Hot Meal Starter and heavy cream. Whisk until
smooth.
Remove the pot from the heat. Pour soup into a blender and blend until smooth
(alternatively, you can use an immersion blender).
Garnish with crumbled bacon and chives.

11/21/2022

Jalapeno Popper Mini Egg Cups with Bacon
(a Thanksgiving treat that not intended for daily consumption)
Ingredients:
1 packet Egg Meal Starter (preferably, cheese & chive flavor)
1 large egg
¼ cup cold water
½ slice bacon, cooked and crumbled 4 slices jalapeno peppers
1/8 tsp paprika

Instructions:
In a small mixing bowl, combine Egg Meal Starter, large egg, and cold water, whisking until smooth.
Spray a mini muffin tin with nonstick cooking spray.
Pour egg mixture into 4 of the cups (there should be enough egg mixture to fill 4 cups). Sprinkle bacon evenly among egg cups.
Preheat oven to 375 degrees. Bake for about 20 minutes, or until the eggs are fully cooked through.
Garnish each egg cup with 1 slice of jalapeno pepper and paprika.

11/20/2022

Pumpkin Spice Hot Buttered Coffee
(a Thanksgiving Treat that's not intended for daily consumption)

Ingredients:
1 packet Hot Meal Starter (Hot Chocolate Drink Mix or Cappuccino Drink Mix)
12 ounces hot coffee
2 tbsp. pumpkin puree 2 tsp butter (or ghee)
¼ tsp pumpkin pie spice
¼ tsp vanilla stevia (to taste)

Instructions:
In a blender, add coffee, Hot Meal Starter, pumpkin puree, butter, pumpkin pie spice and stevia.
Blend on high until smooth and slightly frothy.
Serve and enjoy!

11/19/2022

PHASE 1 FRIENDLY THANKSGIVING RECIPE
Baked Cinnamon Jicama (Apples)
(sandyskitchenadventures.com)
Ingredients:
3 cups jicama peeled and cubed or sliced thin
3 tbsp light Land O' Lakes Butter, melted
1/4 tsp apple pie spice
1/4 tsp ground cinnamon
3 packets stevia in the raw
Optional Toppings:
2 tbsp Walden Farms Caramel Syrup
2 tbsp Walden Farms Marshmallow Dip
Directions:
Preheat oven to 350 degrees. Line a cookie sheet or baking pan with non-stick foil.
Mix jicama with melted butter in a medium sized bowl. Add cinnamon, apple pie spice, and stevia stirring until combined. Pour onto a foil lined pan. Cover with foil. Bake for 20 minutes. Uncover and bake an additional 15 minutes.
The jicama will not get completely soft when baking. Expect to have a slight crisp center when eating and a slightly sweetened taste. Enjoy!

11/18/2022

PHASE 1 FRIENDLY THANKSGIVING RECIPE
Baked Zucchini Apple Spice
(idealweightlossclinic.com)
Ingredients:
• 1 large zucchini (Cut into circles, then cut in half to make thin apple slices)
• 1/4 cup lemon juice
• 1 pinch salt
• 1 full droplet of Stevia Clear or two packets of Stevia.
• 1 tsp or more Apple Pie Spice
• 1 tsp vanilla extract
Directions: 1. Cut zucchini into circular disks, then cut in half to make apple slices 2. Toss together zucchini, lemon juice and salt. Place mixture into frying pan and cook until tender-crisp. 3. Midway through cooking the zucchini, add in the spices, sweetener, and vanilla. I use more than 1 tsp of the spice because I like it strong. 4. If making just the "apples", lightly spray a glass pie pan with cooking spray or “I Can’t Believe It’s Not Butter” spray. Lay down the zucchini pies like a pie. Drizzle over the top any extra lemon juice. 5. Bake in oven at 400 degrees F for 15-30 minutes until done. (taste at 15 min. Less time is crisp. More time is soft.)

Apple Pie Spice: Ingredients:
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoons ground nutmeg
• 1/8 teaspoon ground allspice
• 1/8 teaspoon finely ground cardamom

11/16/2022

PHASE 1 FRIENDLY THANKSGIVING SIDE DISH

Sausage Cauliflower Rice Stuffing
(sandyskitchenadventures.com)
Ingredients:
7 oz Jennie-O bulk turkey sausage ~ 5 oz cooked (1 Lean)
2 tbsp light butter
½ cup diced celery
1 cup diced mushrooms
⅓ cup diced yellow onion
4 ½ cups fresh riced cauliflower
½ cup chicken broth
1 tsp ground sage
1 Tbsp chopped fresh thyme
1 Tbsp chopped fresh rosemary
1 tsp poultry seasoning
½ tsp salt
½ tsp black pepper
2 tbsp fresh parsley for garnish

Directions:
Heat a large skillet over medium high heat and add turkey sausage. Crumble the sausage and cook breaking up the sausage into small pieces with a spoon. Once fully cooked, about 5 to 7 minutes, transfer to a bowl and set aside.
Heat butter in a large skillet over medium heat. Add celery, mushrooms, and onion. Sauté for about 7 to 8 minutes. Stir in cauliflower rice and cook for 2 minutes.
Add the broth, sage, thyme, rosemary, poultry seasoning, salt and pepper mixing well. Cover and cook for 5 minutes. Then add the cooked sausage and cook for an additional 5 minutes or until liquid is absorbed and cauliflower is tender Garnish with fresh parsley.

11/15/2022
11/14/2022

PHASE 1 FREINDLY THANKSGIVING RECIPE
Broccoli Cheese Casserole by Sara Mulero
SWAP IP Broccoli & Cheese Soup Mix with the Next Step MD Farmhouse Cheddar & Broccoli Soup Flavor Packet & Hot Base Mix OR the Next Step MD Broc 'n Cheese Soup Mix

11/13/2022

Happy World Kindness Day! 💜

11/12/2022

Banh Mi Bowl
(thealmondeater.com)
Ingredients
1 lb. ground pork
3 garlic cloves minced
¼ cup coconut aminos
1 TBSP xanthan gum
1 teaspoon fresh ginger grated
12 oz. cauliflower rice*
½ cup cucumber sliced
1 jalapeño sliced and seeds removed
cilantro for garnish
for the sriracha mayo:
¼ cup mayo**
2 teaspoon sriracha***
Instructions
Start by cooking the pork in a skillet over the stove.
While the pork is cooking, slice the cucumber and jalapeño. Next, make the marinade by whisking the coconut aminos, xanthan gum and ginger together in a bowl.
Make the cauliflower rice according to the package instructions.
At this point, the pork should be cooked. Add the garlic and sauté for 2-3 minutes. Reduce heat to low, then pour the marinade overtop and stir together for 1 minute or until the pork is completely coated and the sauce is slightly sticky.
Divide the cauliflower rice into 2 bowls then top it with the pork and veggies. The final step is to make the sriracha mayo: simply whisk the mayo and sriracha together, then drizzle it over the bowls. Enjoy!
Notes
*I usually buy frozen bags of cauliflower rice instead of making my own
**Make sure it's Primal Kitchen avocado mayo.
***Try to find sriracha with minimal ingredients vs. traditional sriracha. I found some at Whole Foods with only 4 ingredients!

11/11/2022

Veterans, thank you for your service & sacrifice.

11/10/2022

Thought of the day…You can’t go back…but you can start where you are…💜

11/09/2022

Ingredients

For the Meatballs:
2 pounds ground beef
1 tablespoon olive oil
3 cloves of garlic, minced
2 large eggs
3 1/2 teaspoons Italian seasoning
Salt and ground black pepper, to taste (I suggest starting with 1 and 1/4 teaspoons of salt and 1/2 teaspoon of black pepper)
2 cups zucchini, finely grated and drained (it will look more like 1 cup once it's been drained of excess liquid; see post if you need more clarity on this)
1 small red onion, grated
For the Sauce:
3 tablespoons olive oil
3 cloves garlic, minced
1 (28-ounce) can crushed tomatoes
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon stevia or splenda
2 teaspoons Italian seasoning
1/2 teaspoon crushed red pepper flakes
Instructions

For the Meatballs:
Preheat oven to 400 degrees (F). Line a large baking sheet with parchment paper; set aside.
In a large bowl combine ground meat, olive oil, minced garlic, eggs, Italian seasoning, salt and pepper, zucchini, and onion. Using your hands mix the meat mixture until the ingredients are evenly combined; the mixture should be very moist but still hold its shape when rolled into balls.
Scoop two tablespoon sized balls of meat from the mix, roll into a firm ball, and place on prepared baking sheet; repeat with remaining meat.
Place the baking sheet in the oven to bake for 20-25 minutes, or until they're evenly brown and cooked though.
While the meatballs bake, make your marinara!
For the Sauce:
Warm the oil in a large saucepan over medium-heat. Add in the garlic and sauté for one minute, or until the garlic is just golden (careful not to burn it here) and fragrant. Add the crushed tomatoes, salt, pepper, splenda, seasoning and crushed red pepper flakes, mix well to combine. Simmer the sauce for 15 minutes, stirring occasionally. Season with additional salt and pepper to taste.
When meatballs are done baking, add them to the sauce, stir to coat, and serve.

11/08/2022

Egg Roll in a Bowl
(findbestdiet.com)
Ingredients:
4-8oz. ground chicken or ground turkey
1-2 tsp. oil
2 green onions, diced
1/2 C. bean sprouts
1/2 C. mushrooms
1/2 C. zucchini
1 TBSP soy sauce
1 tsp rice vinegar
1 tsp ginger paste

Instructions:
1. Sauté ground chicken in non stick pan until cooked. Drain off fat & set aside, but leave all the bits in the pan.
2. Heat oil in same pan.
3. Stir fry green onions, bean sprouts, mushrooms, and zucchini until softened.
4. Add the chicken and stir fry another minute.
5. Add the soy sauce, rice vinegar, and ginger paste.
6. Stir fry another 30 seconds.
Enjoy!

11/07/2022

Say it with me…💜

11/06/2022

Happy Daylight Savings 🥴 Anyone else feel this way?!

11/05/2022

30-MINUTE ANTI-INFLAMMATORY CAULIFLOWER CHICKEN SOUP RECIPE
(beautybites.org)
INGREDIENTS
8 oz chicken breast, cooked
2 1/2 cups cauliflower florets
1 1/2 tbsp ginger, grated
1 small onion, chopped
2 garlic cloves, minced
1/2 tsp turmeric
1/2 tsp black pepper
1 tsp dried mint
2 tbsp olive oil
salt and more black pepper to taste
INSTRUCTIONS
Heat 1 tbsp olive oil, onion, garlic, turmeric, black pepper and saute for 2-3 minutes in a small cooking pot.
Add the cauliflower and 2 cups of chicken broth (or water and some salt). Cover and cook at medium-high for around 7 minutes.
Add the ginger and mint and cook for another 5 minutes or until softened. Then, blend the soup halfway using an immersion blender. This will make the soup thicken, but won't make it too creamy
Add in the chicken, salt and pepper if needed and about 1 more cup of broth (or water). Cook for 5-6 more minutes allowing the flavors to combine, add a tbsp of olive oil and serve. *

11/04/2022

Create healthy habits not restrictions. You got this! 💜

11/03/2022

How to make Zucchini Noodles
Instructions
Choose the type of noodle you would like to make and follow the instructions for each option below.
For curly "spaghetti" noodles using a countertop spiralizer: Clamp the spiralizer to your countertop. Trim off the tip of the zucchini and secure it between the blade and the teeth of the spiralizer. Turn the handle to make the noodles.
For straight "angel hair' noodles using a julienne peeler: Simply hold the zucchini with one hand and pull the julienne peeler across the zucchini to make strips.
For "fettucine" noodles using a mandoline and a knife: Slice thin zucchini planks with the mandoline, and then cut those planks into fettuccine-sized strips.
For "pappardelle" noodles using a regular vegetable peeler: Use the peeler to simply peel thin strips of zucchini.
Serve the zucchini noodles raw with a warm sauce (the heat of the sauce will gently cook the noodles without making them mushy). Or heat a skillet to medium heat, brush with olive oil, add the noodles and heat 1 minute, or until just warmed through. Remove and serve with desired sauces and toppings.

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