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My favorite Structure House Recipe

 Do you ever wonder just who it is "behind the curtain" updating blogs, Facebook, Twitter, etc. for companies? At Structure House, our goal is to connect with you, and so I wanted to share how I came across one of my all time favorite Structure House dishes.

But wait. Who am I? Well, my name is Kelly, and I've worked for Structure House since 2007. I started off in the admissions department, and loved answering questions about the program and helping people begin their journey at our facility in Durham, NC. I STILL get an incredible sense of joy and pride when clients tell me how much weight they've lost-I'm so proud of all of you! Anyway, in mid- 2009 I moved to Kansas with my husband, and Structure House gave me this incredible opportunity to work for them as their social media manager. So now I get to stay in touch with all of our graduates through Facebook and Twitter and reach out to those of you who may be considering a weight loss program but haven't made a decision yet. I'm always happy to answer of your questions, so leave me a comment anytime!

When I first started at Structure House, I spent my first couple of weeks going through all of the behavior, nutrition, and fitness classes that are offered to participants. What a great way to really learn about our program! Once a week Structure House does a cooking demo, where someone from the nutrition department cooks a recipe from our cookbook to show how easy it is to cook healthy, yummy food. The demo was my first class with our fabulous Nutrition Director, Marlene...those of you who have taken her classes know how funny and energetic she is. She showed us how to make potato crusted salmon while telling stories and answering questions. The best part about the cooking demo is that it includes SAMPLES! When Marlene brought over a couple of bites for me to try, my eyes lit up. I already knew I liked salmon, which is so rich in omega 3s, but this was a new way of preparation for me. One bite and I was hooked! The salmon, mustard, and crunch of the potato flakes is a delicious combination. If you think you don't like salmon, try it like this, and if you already are a salmon fan, this method of preparation will quickly go into your cooking rotation!

4 (6 oz) salmon fillets
4 tsp honey mustard
8 Tbsp potato flakes, divided
4 tsp olive oil

1.Preheat oven to 375°F.
2.Coat top of each salmon fillet with 1 tsp honey mustard sauce.
3.Coat top of each salmon fillet with 2 Tbsp potato flakes.
4.Heat olive oil in pan over medium heat. Place salmon, potato side down, in oil and let cook for approximately 5 minutes.
5.Remove salmon and place on baking pan. Finish cooking in oven for 10-12 minutes until firm.

Yield: 4 servings
Nutrition Facts: Calories 390, Fat 24g (Saturated 4.5g), Carbohydrate 7g, Fiber 0.5g, Protein 34g, Sodium 118mg
Exchanges: 5 Lean Meat, 1 Fat

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A savory soup for summer


Today begins the start of summer, and for most of us that means hot weather. I don't know about you, but sometimes it's just too much to turn the oven on in the summer. For those nights, it's fine to turn to a fresh fruit plate, sandwiches and the like, but the following recipe can be a great alternative if you still want to stay cool in the kitchen but 'kick it up a notch'. This gazpacho is served at Structure House and is our own recipe. We hope you enjoy!



3/4 cup diced carrots
1 tsp Worcestershire sauce
3/4 cup diced celery
Dash of hot pepper sauce
¼ cup diced red pepper
½ tsp celery seed
¼ cup diced green pepper
1/8  tsp salt substitute
¼ cup chopped green onion
1 tsp garlic powder
¼ cup peeled and diced cucumber
1/8  tsp white pepper
½ cup canned diced tomatoes, no salt
1 Tbsp olive oil
20 oz low sodium tomato juice


1.Combine ingredients together; mix thoroughly and refrigerate overnight.

Yield: 4 (1 cup) servings
Nutrition Facts: Calories 95, Fat 3.5g (Saturated 0.5g), Carbohydrate 14g, Fiber 3g, Protein 2g, Sodium 173mg
Exchanges: 2 Vegetable, 1 Fat

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Beef and Veggie Kabobs

 In the heat of summer, the grill is the master of dinner parties. It seems like there's just something natural about being outside and cooking everything on the grill. But when we're trying to lead a Structured lifestyle, barbecues and grilling parties can be tricky if you're not prepared. Picture the typical cookout: lots of fatty hot dogs, burgers, chips, 'salads' with mayo as the first ingredient, and so on. We've all been there. Be prepared the next time you find yourself staring down an open flame by fixing these beef and veggie kabobs. For variations, you could try shrimp or chicken, as well as varying the vegetables to your liking. Add a fresh salad and you've got a filling, fit-for-grilling meal that keeps you on track and tastes delicious.

2 Tbsp reduced-sodium soy sauce
1/3 cup fat-free Italian dressing
1/3 cup red cooking wine
1 Tbsp olive oil
1 Tbsp cider vinegar
½ cup water
1 bay leaf
1 tsp minced garlic
½ tsp black pepper
1 tsp rosemary
1 tsp parsley, chopped
½ tsp sugar
½ tsp thyme
1¼ lb 1 inch cubed beef tenderloin
½ cup red onions cut in 1-inch cubes
½ cup red peppers cut in 1-inch cubes
½ cup green peppers cut in 1-inch cubes
½ cup mushrooms

1.Combine first 13 ingredients (soy sauce through thyme) and mix well.
2.Place on skewers in the following order: 1 piece of meat, 1 red onion, 1 green pepper, 1 meat, 1 red pepper, and 1 mushroom. Repeat for remaining meat and vegetables.
3.Place skewers in dish and cover with marinade for minimum of 4 hours.
4.Prepare grill, using cooking spray and grill meat for 8-10 minutes, until the meat reaches an internal temperature of 160°F.

Yield: 4 servings (serving = 2 skewers)
Nutrition Facts: Calories 320, Fat 16g (Saturated 5g), Carbohydrate 8g, Fiber 1g, Protein 31g, Sodium 528mg
Exchanges: 4 Lean Meat, 1 Vegetable, 1 Fat

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Fresh twist on tacos

Looking for a way to re-invent taco night at your house? If you haven't tried shrimp tacos, this recipe from Health magazine is an easy way to start. The citrus bite from the lime pairs well with the creamy avocado and black beans. You could pair a fresh summer salad with the tacos, but the meal is filling enough to stand alone. 



  • 3/4 pound medium shrimp, peeled, deveined, and cooked
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1/4 cup sliced scallions
  • 1 medium diced peeled avocado
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup bottled salsa verde
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 8 (6-inch) flour tortillas
  • 1 1/4 cups red bell pepper, cut into 1/4-inch strips (about 1 pepper)
  • Lime wedges, for serving
  • Chopped fresh cilantro, for garnish


1. Combine shrimp, beans, scallions, and avocado. Season with pepper. In a separate bowl, stir together the salsa, cilantro, and lime juice. Toss shrimp mixture with 1/4 cup salsa mixture.

2. Arrange tortillas on a microwave-safe plate in batches of 2. Place a damp paper towel over the tortillas and microwave at HIGH for 30 seconds.

3. Arrange 3–4 pepper strips in the center of each tortilla. Top with 1/2 cup of the shrimp-and-bean mixture. Drizzle about 1 tablespoon of the salsa verde mixture over each taco. Serve with lime wedges and cilantro.

Health, MARCH 2008
Calories: 453, fat 13g, protein 30g, carbs 58g, fiber 13g, cholesterol 166 mg, sodium 772 mg

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Baked Oatmeal

 Are your plans for Labor Day weekend centered around food? A last hurrah to the summer bbq, picnic, or get together with friends and family? Plan your meals in advance and you'll be on the right track. If you're looking for a nutritious breakfast idea that's a definite crowd pleaser, try this recipe for baked oatmeal. This is a favorite among our guests at Structure House. Whenever it is being served the dining room smells fantastic and everyone just seems to have a slight spring to their step. A recipe to add to your rotation when you're in the mood for a warm, sweet breakast! If you try it, let us know in the comments what you think.

2 cups quick cooking oats
3 Tbsp brown sugar
1/3 cup raisins
1 Tbsp chopped walnuts
3 Tbsp Splenda
1 tsp ground cinnamon
1 tsp baking powder
1 1/2 cups skim milk
2/3 cup applesauce
1 tbsp margarine, melted
1 egg
Nonstick cooking spray

1.Combine first seven ingredients (oatmeal through baking powder).
2.Combine milk, applesauce, margarine and egg.
3.Add milk mixture to oat mixture and pour into a pan coated with nonstick spray.
4.Bake at 375°F for 20 minutes. Scoop to serve.

Yield: 5 servings (serving = 2/3 cup)
Nutrition Facts: Calories 285, Fat 7g (Saturated 1.5g), Carbohydrate 50g, Fiber 4.5g, Protein 10g, Sodium 162mg
Exchanges: 2 Starch, ½ Fruit, 1 Fat

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Apple Stuffing

 We know Thanksgiving has come and gone, but most of us still have at least one big holiday gathering before the New Year. With that gathering comes food, and that means it's a good idea to get a plan in place, especially if you're hosting or have offered to bring a dish. Stuffing is one of those dishes almost everyone has at their dinner table. Whether it's healthy or not is entirely up to you. The recipe below is for our apple stuffing, which we think is a great twist on a classic. It gives you half a fruit serving and provides that same taste sensation that traditional stuffing does without all the calories.

4 slices of wheat bread, cubed
¼ cup finely diced celery
¼ cup finely diced onions
1 Tbsp fresh chopped parsley
1 cup apple, diced
2 ½ Tbsp raisins
2 tsp cinnamon
2/3 cup low sodium vegetable broth
2 Tbsp egg white OR egg substitute
¼ tsp white pepper
¼ tsp nutmeg
¼ tsp ground clove

1.Lightly toast the cubed bread in a 350ºF oven.
2.Sauté onions and celery in a sauté pan with a small amount of non-fat cooking spray until tender.
3.Remove onions and celery from pan and place in a large bowl with toasted bread and remaining ingredients. Toss gently making sure you fully incorporate all the ingredients.
4.Place stuffing in a square baking pan coated with nonstick cooking spray and cook in a 350ºF oven for 20 minutes.

Yield: 4 (1/3 cup) servings
Nutrition Facts: Calories 115, Fat 1.5g (Saturated 0g), Carbohydrate 23g, Fiber 4g, Protein 4g, Sodium 270mg
Exchanges: 1 Starch, ½ Fruit

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New ideas for a holiday main dish

 Is your Christmas or holiday feast a Thanksgiving part 2, complete with another roasted turkey and trimmings? Or how about a beautiful spiral ham? Maybe your family likes red meat, so you normally have a prime rib or filet at your table. Whatever the case, sometimes those main meat entrees can really pack in the calories and fat. 

If you're looking for a tasty main entree this year, look no further than our marinated flank steak recipe. The recipe calls for you to grill the steaks, but if it's too cold to be outside where you are, you could use a grill pan. The longer the steak marinades, the better it will be because it will have time to absorb the flavor. Give this a try if you're wanting something new that still keeps you on target with your healthy lifestyle. Who said low calorie had to b boring...not us, that's for sure!


1 ¼ lb flank steak, trimmed
1 Tbsp Dijon mustard
1 Tbsp minced garlic
½ tsp ground ginger
2 Tbsp low-sodium soy sauce
2 Tbsp fat-free raspberry vinaigrette
1 Tbsp olive oil
Dash salt
¼ tsp white pepper
½ cup water
¼ cup red cooking wine

1.Combine all ingredients except beef, and mix well.
2.Place steaks in dish and pour marinade over top. Marinate overnight.
3.Prepare grill with cooking spray.
4.Grill steak to medium-rare (130°F internal temperature).
5.Let rest for 5 minutes. Slice into ¼-inch thick diagonal slices to serve.

Yield: 4 servings
Nutrition Facts: Calories 280, Fat 14g (Saturated 5g), Carbohydrate 6g, Fiber <1g, Protein 30g, Sodium 691mg
Exchanges: 4 Lean Meat, 1 Fat

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How to Stay Structured and Eat Cheesesteak

 Even though Structure House teaches that food should be used for nutrition, and not to feed the need for comfort, to combat stress, or other emotions, we do know that sometimes a certain food means a lot to you. Maybe you have memories of cooking that special food at home, or going to a specific part of the country for that local delicacy. One such regional favorite is the philly cheesesteak. The traditional mammoth sized sandwich doesn't really align with healthy eating. That's why we think it's important to reinvent dishes that you enjoy so that you don't feel like you're deprived. 

We reinvented the philly cheesesteak by making it a cheesesteak stuffed potato. Give it a try... we bet you won't miss the bun!

4 (6oz) baked potatoes
1 Tbsp olive oil
¼ tsp black pepper
2 cups onion, chopped
¼ cup water
1 cup green bell pepper
1 cup red bell pepper
4oz lean roast beef
2oz part skim shredded mozzarella cheese
3/4 Tbsp packaged demi-glace

1.Bring water to a boil and add the Demi-glace per instructions to thicken then cool. Split cooked potatoes and cut slots for demi-glace to drain into then add glace first when assembling.
2.Cut onions and peppers into strips and sauté in olive oil. Divide into equal portions and put in baked potato on top of the demi-glace.
3.Add 1 oz of julienne roast beef per potato, then top with a slice of cheese. Melt cheese on top of stuffed potato in a 425 degree oven for 8 to 10 minutes or until 165 degree internal temperature has been reached.

Yield: 4 servings
Nutrition Facts: Calories 315, Fat 8.5g (Saturated 3g), Carbohydrate 44g, Fiber 5g, Protein 17g, Sodium 185mg
Exchanges: 2 Starch, 1 ½ Lean Meat, 1 Veg, ½ Fat

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In a Breakfast Rut? Try these ideas. just recently did an article that profiled 7 different breakfast foods you can make for under 300 calories. It's easy to get in a rut when it comes to that first meal...most of us are short on time and fall back to quick, on the go staples, or even turn to fast food to get us through the morning rush. Some of these recipes can be made ahead of time and stored for easy convenience throughout the weekday, like muffins and ham and cheese scones. Others might be a weekend indulgence, like french toast and scrambled eggs with salmon. Whatever your morning routine, give these tasty, healthy versions a try. Recipes can be found here. 

We've also included a recipe for our own version of breakfast burritos. A similar breakfast burrito from McDonald's has 610 calories and 36 grams of fat! (Source: Our version is just as tasty with 210 calories and 6 grams of fat. You could even add a bit of low fat turkey sausage and still not come close to the fast food version.

¼ cup diced white onion
¼ cup diced green pepper
1 cup egg substitute
¼ cup diced fresh tomatoes
4 8" flour or whole wheat tortillas
1 oz low-fat, low sodium shredded cheddar cheese
Nonstick cooking spray

1.Sauté onion and pepper in cooking spray on low heat for about 5 minutes or until vegetables are soft.
2.Add the egg substitute and scramble.
3.Remove the eggs from the heat and fold in the diced tomatoes.
4.To assemble the burritos, place the flour tortillas on a flat surface, layer 1 Tbsp cheese and ½ cup egg mixture; roll up.

Yield: 4 servings
Nutrition Facts: Calories 210, Fat 6g (Saturated 2g), Carbohydrate 26g, Fiber 2.5g, Protein 14g, Sodium 404mg
Exchanges: 1 ½ Starch, ½ Vegetable, 1 Very Lean Meat, ½ Lean Meat

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Crab Cake Spectacular

Thank goodness it's Friday! Check out these delicious crab cakes for an excellent brunch or dinner option!


Crab Cakes


1.25 pounds of Blue crab or Dungeness crab

2 ½ tsp grated parmesan

2.5 tsp scallion’s fine diced

2.5 oz Egg whites

2.5 Tbsp Fresh Basil chopped fine 

2.5 Tbsp Fresh Parsley chopped fine

2.5 tsp Worcestershire Sauce

1/3 Cup Plain Bread Crumbs

1/3 Cup Diced Red Bell Pepper

2.5 tsp Dijon Mustard

Cooking Spray (Pam)


Mix all of the ingredients together reserving half of the bread crumbs (add extra bread crumbs if too wet).   Shape into 5 ½ oz cakes which you can place on a plate or pan and refrigerate for at least an hour.   Bread cakes in reserve bread crumbs and brown in pan that has been coated with pan spray (Pam) just to get some color.   Transfer to a baking pan that has been lightly coated with pan spray to avoid sticking.  Bake crab cakes in conventional oven at 425 degrees for 15 minutes or until done (use foil to cover if cakes start to get too brown).   Garnish with Lemons and Parsley.

Calories           210

Fat      5

Saturated fat       1

Carbohydrate    10

Fiber      1

Sodium            654 


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Warm up and fill up with tasty soup and stew recipes!

 It's the most wonderful time of the warm up with soup! If you're living in a chilly area (or even if you're not!) these soups are sure to satisfy while warming you up. Try one with lunch or dinner and tell us what you think. If you have a favorite soup or stew you'd like to see featured in a healthier format, let us know in the comments!

Bean Chowder:

1 (15 oz) can tomatoes, diced and pureed
1/3 cup chopped onions
¼ cup chopped carrots
1/3 cup chopped green bell pepper
1 (15 oz) can red kidney beans, rinsed
1/3 cup chopped red bell pepper
2 tsp chili powder
3/4 cup chili sauce
1 cup water


1.Heat canned tomatoes in large saucepan.
2.Add remaining ingredients and bring to a boil. Reduce heat and simmer for 1 hour.

Yield: 6 (1 cup) servings
Nutrition Facts: Calories 150, Fat 0.5g (Saturated 0g), Carbohydrate 29g, Fiber 7g, Protein 6g, Sodium 732mg
Exchanges: 1 Starch, 2 Vegetable

Southwestern Chicken Stew:

1 (15 oz) can tomatoes, diced and pureed
1/3 cup chopped onions
¼ cup chopped carrots
1/3 cup chopped green bell pepper
1 (15 oz) can red kidney beans, rinsed
1/3 cup chopped red bell pepper
2 tsp chili powder
3/4 cup chili sauce
1 cup water


1.Heat canned tomatoes in large saucepan.
2.Add remaining ingredients and bring to a boil. Reduce heat and simmer for 1 hour.

Yield: 6 (1 cup) servings
Nutrition Facts: Calories 150, Fat 0.5g (Saturated 0g), Carbohydrate 29g, Fiber 7g, Protein 6g, Sodium 732mg
Exchanges: 1 Starch, 2 Vegetable

Tomato Florentine Soup

1 Tbsp olive oil
2 cups raw spinach, chopped (or ½ cup frozen spinach, thawed and drained)
2 ¼ cups chopped onion
2/3 cup chopped celery
¼ tsp black pepper
½ tsp minced garlic
2 Tbsp parmesan cheese, divided
1 cup low sodium vegetable broth
1 cup tomato sauce, no salt added
1 (14.5 oz) can diced tomatoes, no salt



1.Heat oil in a large saucepan over medium heat.
2.Add onion and celery; cook 7 minutes or until tender, stirring frequently. Stir in garlic and cook 1 minute.
3.Add water, broth, tomatoes, and tomato sauce. Bring to a simmer; cook 25 minutes, stirring occasionally.
4.Add spinach, cook 2 minutes or until spinach wilts. Stir in black pepper.
5.Top each cup of soup with 1 tsp Parmesan cheese to serve.

Yield: 6 (1 cup) servings
Nutrition Facts: Calories 100, Fat 3g (Saturated <1g), Carbohydrate 13g, Fiber 3g, Protein 3g, Sodium 256mg
Exchanges: 2 Vegetable, 1 Fat



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A Delicious, low-fat Valentine's Day dinner!

 This Valentine's Day, instead of overpaying at a crowded restaurant for food that you'll regret later, treat your loved one, family, close friend, or yourself to an elegant and easy meal in. We pulled some recipes from the Wellspring cookbook to show you just how simple it is to prepare foods that love you back! Our menu: shrimp cocktail, roasted cod with a blueberry/black cherry salsa, low fat mashed potatoes, roasted veggies, and lemon poppy biscotti for dessert. These recipes are simple but flavorful, and the best part is, combined, the whole meal has just 6.7 grams of fat!





1lbs. Shrimp (cooked, peeled)
6 ounce Ketchup
1 Lemon (juiced)
1 tsp. Worchestshire sauce
1 tsp. Horseradish


  1. Rinse and drain shrimp
  2. In a small mixing bowl combine ketchup, the juiced lemon, Worchestshire sauce and horseradish
  3. Transfer cocktail sauce into a supreme bowl or other appropriate container
  4. Arrange shrimp on a platter or other appropriate serving container
  5. Garnish with celery sticks and/or lemon wedges.

Yield: 5 Servings

Nutritional Information:

87 Calories
1.19 Fat
12.1 Protein
24.2 g Carbohydrate
1.3 g Fiber

roasted cod fillet with a blueberry & black cherry salsa

Servings - (4)

4 - 4 oz. atlantic cod fillets 
1 pint fresh blueberries
1 pint black cherries. pits removed / quartered 
2 tablespoons diced red onion
½ cup raspberry vinegar 
1 tablespoon granulated sugar
1/4 teaspoon fresh chopped garlic 
1 medium yellow tomato diced
1 medium orange bell pepper diced
4 slices of lemon
1/4 cup fresh chopped basil
½ teaspoon salt
1/4 teaspoon black pepper


  1. To make salsa, combine sugar and vinegar in a bowl and whisk until sugar is dissolved. in a separate bowl add blueberries, black cherries, red onion, yellow tomato, orange pepper basil, salt, and black pepper. Pour sweetened vinegar in bowl and allow to marinate for thirty minutes.
  2. Next preheat oven to 400 degrees. arrange fish on a nonstick baking sheet and place a slice of lemon on each fillet. Roast for 12 - 15 minutes or until done.
  3. Remove lemon slices, top with salsa, and serve.

190 Calories
21.23 grams Protein
1.75 grams Fat

Very Low-Fat Mashed Potatoes




2lbs. Peeled and quartered potatoes
½ cup Fat free sour cream
½ cup Fat free chicken broth
½ tsp Salt
¼ tsp White Pepper
½ tsp Ground Nutmeg (Optional)


  1. Peal and quarter potatoes. Boil until tender
  2. Drain potatoes and transfer to a large mixing bowl
  3. On low speed begin whipping potatoes
  4. Slowly add sour cream and chicken broth
  5. Add salt, pepper, nutmeg
  6. Increase speed of mixer and whip potatoes until reaching desired consistency

Yield: 8 - ½ Cup Servings

Nutritional Information:

113 Kcal
.17g Fat
4.97 Protein 

Roasted Vegetables


1 cup sliced red bell pepper
1 cup sliced red onion
1 ½ cups sliced summer squash
1 ½ cups sliced zucchini
1 cup sliced mushrooms
1 ½ Tbsp olive oil
½ Tbsp fresh lemon zest
½ Tbsp dried basil
¼ Tbsp garlic powder




1.Preheat oven to 425°F.
2.Toss cut vegetables with basil, garlic, lemon zest, and olive oil.
3.Place coated vegetables on a baking sheet and roast for 20-25 minutes, or until cooked through.


Yield: 6 (½ cup) servings
Nutrition Facts: Calories 60, Fat 3.5g (Saturated 0.5g), Carbohydrate 7g, Fiber 2g, Protein 1.5g, Sodium 3mg



Serving size: 0.6 oz (2-3 cookies)


2 cups unbleached white flour
1 tsp baking powder
1/4 tsp salt
1 cup sugar
3/4 cup eggbeaters or egg whites
1 tsp vanilla
2 tbsp grated lemon peel 
1 tbsp poppy seeds


Preheat oven to 350.
Mix all ingredients together in a bowl. Dough will be moist- use floured hands to divide the dough in half. Form each half into a 15-inch log on a greased non-stick cookie sheet. Bake the biscotti 25-30 minutes until firm. Let cool outside of the oven, then slice the logs thinly on the diagonal. Place the slices back on the pan with a cut side down. Turn the oven down to 325 and bake the biscotti for another 15 minutes. 
Once cool, store the biscotti in an airtight container for up to two weeks.

50 Calories
0g Fat


Labels: recipe, holidays

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Easy Breakfast Oats

 Clinical psychologist and Wellspring at Structure House therapist, Katie Rickel, writes a blog on the Doctor Oz website every now and then on varying topics. When we saw her latest topic, about the behavioral benefits from making sure you eat breakfast each day, we knew we wanted to spread the word about her super easy recipe for breakfast oatmeal. You can check out all of Katie's reasons why making time for breakfast is a critical habit for maintaining a healthy weight here. The best thing about her recipe is that it's quick to assemble and ready for you in the morning-no cooking required! What could be better than that, especially for so many of us who would like to have time for breakfast, but often feel we're too busy to do it. Try this and let us know what you think!



Overnight Oats


Basic Ingredients

1/3 cup uncooked rolled oats (not instant, not steel cut)

1/3 cup low-fat milk (dairy or non-dairy)

1/3 cup fat-free Greek yogurt


Possible Add-ins

½ cup fresh fruit – or –

½ cup pumpkin – or –

½ cup applesauce – or –

1 tbsp unsweetened dark chocolate cocoa


Directions: Mix uncooked oats, milk, and yogurt together in a bowl, cover with plastic wrap, and leave in the refrigerator overnight. The consistency will be soupy after this initial mixing. 


Overnight, the oats will absorb the liquid from the milk and yogurt, and the mixture will expand and thicken. This absorption process, in essence, “cooks” the oats. In the morning, top the mixture with nutritious add-ins of your choice. The possibilities are endless for this high-protein, low-calorie, satisfying morning treat!


*Image courtesy of Google Images


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Tasty Shrimp and Salmon pasta dish

 Shrimp and Salmon Pasta


We tested this dish out the other day in a cooking demo and it got two thumbs up! Try it out and let us know what you think. It's a filling main dish that gives you lots of omega 3s from the salmon. Try it with whole wheat pasta for increased fiber and nutrition, and pair with a salad and/or some steamed/grilled asparagus and you've got a wonderful dinner ready in no time!


6 oz whole wheat pasta (dry) 

1 clove garlic

1 cup chopped onion      

1/4 cup white wine

1/4 cup chopped parsley  

2 portabella mushroom

1/4 teaspoon salt    

 cooking spray

 1 cup vegetable broth  

2 tablespoon reduced-fat        

8 ounces Atlantic salmon (raw)     

parmesan cheese

          6 ounces shrimp, peeled and deveined (raw)



1.     Cook pasta according to package directions.

2.     Remove brown gill from underside of mushroom. Cup cap into thin slices    and then cut in half.

3.     Spray large pan with cooking spray.  Add mushrooms, onions, parsley,      salt and garlic and sauté for about 5 minutes.

4.     Meanwhile, spray small pan with cooking spray and cook salmon about    4 minutes on each side.

5.     Add broth, wine and shrimp to large pan and bring to boil.

6.     Stir in pasta and salmon and cook 3 minutes.  Sprinkle with cheese and    chives.

Yield: 8- 1 ½ cup servings

Nutritional information:

Calories: 360

Protein: 26 grams

Fat: 9 grams

Sodium: 390 mg

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Sweet potato quinoa burger



  • 1 can (15 ounces) no salt added black beans, drained and rinsed
  • 3 cups cubed sweet potatoes, peeled (about 3 regular sized potatoes)
  • 3/4 cup sweet corn, frozen or fresh (thawed if frozen, fresh grilled corn would be excellent in this dish)
  • 1/2 medium red onion, finely chopped
  • 3 cloves garlic, minced
  • 1/2 cup cooked quinoa
  • 1 tbsp Garlic Gold Oil or olive oil
  • heaping 1/3 cup garbanzo bean flour (you can also use finely ground rolled oats or almond flour)
  • 2 tbsp roasted sunflower seeds
  • 1/4 tsp sea salt
  • fresh black pepper to taste
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp chili powder
  • 1/4 tsp cayenne (optional)
  • 1 tbsp hot sauce (optional – Tabasco Garlic Pepper Sauce works great in these burgers)


  1. Fill a large pot 3/4 full of water and bring to a boil on the stove.  Add the sweet potatoes and lower the heat to simmering.  Let the potatoes cook for about 20-30 minutes.  Drain the potatoes and set aside to cool.  (You can also use a steamer bag and cook the potatoes in the microwave.)
  2. While your potatoes are cooling preheat the oven to 375 degrees and line a baking sheet with parchment paper or non stick foil.
  3. Once your potatoes have cooled use a fork to mash them.  You want them mashed but not creamy.
  4. In a large mixing bowl add half of the black beans and mash them with a fork.
  5. Add the rest of the beans and the remaining ingredients.  Stir until just combined.
  6. Form the mixture into 10 balls.  Each burger should be about 1/2″ thick. 
  7. Place each patty on your prepared baking sheet and place in the oven for 30 minutes, flipping the burgers over once halfway through baking.
  8. Remove from the oven and serve

Nutritional Info:

Makes 10 burgers.

Serving size 1 burger.

Nutrients per serving:  Calories: 132.5, Cal. from Fat: 28.5, Total Fat: 3g, Sat. Fat: 0g, Carbs: 21.5g, Fiber: 4.5g, Sugars: 2.5g, Protein: 5g, Sodium: 30.1mg, Chol: 0mg

Recipe and photo from The Naked Kitchen.  Click Here

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Tasty Potato Salad Recipe

 We featured a new potato salad recently in a hands-on cooking demo, and our participants couldn't get enough. You'll mmm-mmm your way through this! Try it out and let us know what you think!

Curried Potato Salad (adapted from Cooking Light, June 2011) 

YIELD: 8 servings (serving size: about 1 cup) 


2 pounds Red Bliss potatoes cut into 1-inch pieces
3/4 cup plain 0% Greek yogurt
2 teaspoons Madras or regular curry powder
1 1/2 teaspoons hot pepper sauce (such as Tabasco)
1/2 teaspoon salt
3/4 cup shredded carrots
1/2 cup thinly sliced green onions, divided
1/3 cup thinly sliced celery
2 tablespoons chopped lightly salted cashews (or unsalted)

1. Place the potatoes in a medium saucepan; cover with cold water. Bring to a boil. Reduce heat, and simmer 10 minutes or until tender. Drain and cool.
2. Combine yogurt and next 3 ingredients (through salt), stirring with a whisk.
3. Place cooled potatoes in a large bowl. Add carrots, 5 tablespoons green onions, celery, and yogurt mixture; toss gently to combine. Sprinkle with remaining 3 tablespoons green onions and cashews. Serve chilled.
Nutritional Analysis per 1 cup serving

Calories 120; Fat 2g; (sat fat 0g); Protein 5 g; Carbohydrate 22 g; Cholesterol 0g; 
Sodium 160 mg; Fiber 3g;


Labels: recipe

Posted By: Structure House 0 Comments


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