I am excited to present Motion 4 Life’s first community cookbook! Many thanks to each of you who contributed your favorite recipes. Eating healthy can be easy, enjoyable, and tasty! Each of these dishes provides important nutrients to help you on your wellness journey. It is important to focus on portion size and food groups when making your meals. These recipes help you with just that! Each recipe has the recommended serving sizes along with food groups. I encourage you to try and modify these recipes to fit your flavor fun. Always remember that ‘All Foods Fit, Moderation is Key!’

Amanda Garant MS RD CD – March 2019


Cranberry Pecan Goat Cheese Balls

Makes 18 bite size cheese balls


10 oz goat cheese

6 oz cream cheese

2 t cinnamon

3 T honey, plus more for garnish

1.5 c fisher nuts pecan chips, divided

1 c diced dried cranberries

1/2 c minced parsley



In a large bowl, beat goat cheese, cream cheese, cinnamon and honey until light and fluffy. Add 1/2 c pecan chips, folding to combine. Set aside.

Line countertop with parchment paper. Toss together remaining pecan chips, dried cranberries and parsley in the center of the parchment paper.

Using a large cookie scoop shape into 1 inch balls and then toss in pecan mixture. Continue until all the cheese balls have been rolled.


Meal Plan Counts
1 cheeseball = 1 dairy

Shared By:

Maridean – These were a big hit and pretty easy to do!


Kofta Kebabs

Makes 16 meatballs


4 cloves garlic, minced

1 t kosher salt

1 lb ground lamb

3 T grated onion

3 T chopped fresh parsley, plus additional for garnish

1 T ground coriander

1 1/2 t cinnamon

1 t cumin

1/2 t ground allspice

1/4 t cayenne pepper

1/4 t ground ginger

1/4 t black pepper

4 (12-inch) wooden skewers, soaked in water for 30 minutes



Mash garlic to a paste with salt using a mortar and pestle or flat side of a large knife. Mix together all ingredients. Form mixture into 16 balls, then thread 4 onto each skewer. Flatten balls slightly on 2 sides to form 1-inch-thick ovals. Transfer skewers to a baking sheet and chill, covered, at least 30 minutes and up to 12 hours.

Preheat an outdoor grill to medium heat (325 degrees to 375 degrees) and lightly oil grate.

Grill skewers, covered with lid, turning once or twice, until lamb is cooked through and an instant- read thermometer inserted into thickest parts registers 160 degrees, 7-8 minutes.


Meal Plan Counts

1 meatball = 1 protein

Shared By:

Sue T – Great summer recipe!


Jalapeno Cilantro Meatballs

Makes 16-18 meatballs


2 lbs ground turkey
1 bell pepper, diced
1 small onion, diced
1 jalapeno, finely chopped
1 head of cilantro, chopped
1 egg
1 t salt
1 t garlic powder
1 t cumin
Black pepper
1 T Olive Oil



Preheat oven to 350 degrees.

Combine all ingredients together in a large bowl.

Roll into 1.5-inch balls (16-18)

Heat 1 T olive oil on medium heat in a cast iron skillet. Brown meatballs on each side for about 10 minutes.

Finish in the oven for about 10 minutes or until cooked through.

You can also just cook them entirely in the oven for 20-25 minutes at 400 degrees.


Meal Plan Counts
1 meatball = 1 protein

Shared By:

Dave – Easy quick recipe with amazing flavor.



Check back next Friday for our next set of recipes in our 11 part series! #newfoodfriday


Amanda Garant 

Registered Dietitian 

Motion 4 Life Fitness




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