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


Hash Brown Casserole

Makes 12 servings


1 – 2 lb frozen shredded hash browns

1 can condensed cheddar cheese soup

1 can cream of chicken soup

1/4 c milk

1 c sour cream

1 stick butter, melted

1/2 t salt

1/2 t pepper

1 t garlic powder

1 t onion powder

3 c shredded cheddar cheese

2.5 c Rice Chex



Preheat oven to 350 degrees. Spray a 9×13 inch dish with non-stick cooking spray.

In a large bowl, mix together the soup, milk, sour cream, HALF of the melted butter, and seasonings with a whisk until well combined.

Add the hash browns and cheese, stir until ingredients are mixed well. Pour hash brown mixture into prepared pan.

In a small bowl use a fork to mix together the crushed cornflakes and the other half of the melted butter.  Sprinkle mixture on top of the casserole.

Bake in preheated oven for 45 minutes, until hot and bubbly.


Meal Plan Counts

½ cup = 1 grain, 1 dairy, & 1 fat/oil


Shared By:

Pam – This is always a favorite in my family!



Apple Slaw

Makes 6 one cup servings


3 c chopped cabbage

1 unpeeled red apple, cored and chopped

1 unpeeled Granny Smith apple, cored and chopped

1 carrot, grated

1/2 c finely chopped red bell pepper

2 green onions, finely chopped

1/3 c mayonnaise

1/3 c brown sugar

1 T lemon juice, or to taste



In a large bowl, combine cabbage, red apple, green apple, carrot, red bell pepper, and green onions.

In a small bowl, mix together mayonnaise, brown sugar, and lemon juice.

Pour dressing over salad.

Easy to make ahead of time!


Meal Plan Counts

1 cup = 1 veggie, 1 fruit, & 1 fat/oil


Shared By:

Amanda Garant – A fun and quick summer recipe for a pitch in!


Carol’s Coconut Rice

Makes 12 half cup servings


2 T margarine

1 T olive oil

14 oz can coconut milk

2 1/2 c chicken broth

2 t sugar

Pinch of salt

2 1/2 c jasmine rice



Preheat oven to 350 degrees.

Melt margarine and 1T olive oil in saucepan.

Add coconut milk, chicken broth, sugar and salt to the sauce pan.

Simmer just to a boil.

Place 2 ½ c jasmine rice in a 9×13 pan.

Pour liquid mixture over rice and mix well. Cover with aluminum foil.

Bake for 35 minutes.


Meal Plan Counts

1/2 cup = 1 grain


Shared By:

Dr. Weesner – Simple and delicious side dish to go with just about anything!



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


Amanda Garant 

Registered Dietitian 

Motion 4 Life Fitness



1 Comment

  1. Keep the recipes coming…we’ll try 2 out of 3 this week!


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1 Comment

  1. Keep the recipes coming…we’ll try 2 out of 3 this week!


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