dB_BestRecipesforWeightWatchers

[
    {
        "category_index": "1",
        "category_name": "Appetizers WW",
        "category_cover": "https://i.pinimg.com/564x/b5/ac/9f/b5ac9f99e8a771e085a144424bf0488c.jpg",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Skinny Strawberry Yogurt",
                "recipe_image_url": "https://t.ly/72VzA",
                "recipe_description": "Yogurt is a popular diet food and many buy it when they are trying to cut calories and still maintain appropriate levels of protein and fat in their diets.",
                "recipe_info_serving": "-",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup Greek yogurt, plain, non-fat\n3/4 cup strawberry fruit spread or jam, no sweeteners added (I use 'Polaner all Fruit Spread')",
                "recipe_directions": "Step 1\nMix ingredients and store in the refrigerator until ready to eat. For an added treat add sliced strawberries. Any flavor fruit spread or jam can be used...raspberry, pineapple, grape, etc..\n\nStep 2\nNote: The ingredients label should read something like this: strawberries, white grape juice, sugar free pectin, citric acid",
                "recipe_info_nutrition": "Serving size: 1/4 of recipe\nCalories: 199\nTotal Fat: 0 g\nSaturated Fats: 0 g\nTrans Fats: 0 g\nCholesterol: 4 mg\nSodium: 42 mg\nCarbohydrates: 44 g\nDietary fiber: 1 g\nSugars: 31 g\nProtein: 5 g\nSmartPoints (Freestyle): 9"
            },
            {
                "recipes_index": "2",
                "recipes_name": "Carrot & Zucchini Whole Grain Muffins",
                "recipe_image_url": "https://t.ly/5GOMb",
                "recipe_description": "Want to enjoy muffins without the guilt? Look no further! Our carrot and zucchini muffins are made with whole grains, which contain fiber that keeps the heart and digestive tract healthy, and aids in weight management.",
                "recipe_info_serving": "16",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 1/2 cups White Whole Wheat Flour\n2 tablespoons wheat germ\n1 teaspoon baking powder\n½ teaspoon baking soda\n¼ teaspoon sea salt\n1 teaspoon cinnamon\n1 cup granola (recipe for Granola)\n1/3 cup coconut oil\n1/3 cup honey\n1 large egg, slightly whipped\n1 teaspoon vanilla\n½ cup finely grated zucchini, with peeling\n½ cup finely grated carrot, peeled\n1 cup low-fat buttermilk\n\nStreusel\n½ cup granola\n1 tablespoon honey",
                "recipe_directions": "Step 1\nPreheat oven to 350 degrees.\n\nStep 2\nCombine streusel ingredients in a small bowl and set aside.\n\nStep 3\nIn a large mixing bowl, whisk together dry ingredients, set aside. Add remaining ingredients to a medium mixing bowl, stir until combined. Pour wet ingredients into dry and stir just until moist.\n\nStep 4\nLine muffin tin with paper cup holders or mist with nonstick cooking spray. Fill tins to 2/3 full, add approximately 1 teaspoon streusel to the top of each muffin. Bake 15-17 minutes or until a toothpick inserted in the middle comes out clean and muffins are golden.",
                "recipe_info_nutrition": "Yields: 16 servings/muffins\nServing Size: 1 muffin\nCalories: 177\nTotal Fat: 8 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 12 mg\nSodium: 114 mg\nCarbohydrates: 23 g\nDietary Fiber: 2 g\nSugars: 10 g\nProtein: 4 g\nSmartPoints (Freestyle): 6"
            },
            {
                "recipes_index": "3",
                "recipes_name": "Lean Meatballs with Teriyaki Sauce",
                "recipe_image_url": "https://t.ly/2ZBzd",
                "recipe_description": "Asian food engages our palates and delights our senses. Exquisite flavors including soy sauce and sesame seeds are characteristic of this cuisine. But we don’t need to rely on Asian restaurants and takeout to get that unique flavor! Choose healthy, quality ingredients with no unnecessary preservatives, and try our take on Asian meatballs using 100% lean beef.",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "2 1/2 tablespoons lite soy sauce or Tamari\n2 tablespoons honey\n2 tablespoons rice wine vinegar\n2 slices wheat bread, sides sliced away\n1/4 cup milk\n1 pound lean ground beef or turkey\n1/2 onion, minced\n2 teaspoons toasted sesame seeds\n1 tablespoon sesame oil\n1 egg\n1/2 teaspoon salt\n1/4 teaspoon ground black pepper\n1/8 cup olive oil\n1 green onion, chopped",
                "recipe_directions": "Step 1\nIn a small bowl, prepare the teriyaki sauce by putting together the soy sauce, honey, and mirin. Mix well until the honey has completely melted. Set aside. In a second bowl, another small one, soak the bread in milk. When the bread has absorbed the milk, lightly squeeze out the milk and drain.\n\nStep 2\nIn a third bowl, a larger one, mix the beef, egg, salt, 1/4 teaspoon pepper, 1 teaspoon sesame seeds, sesame oil, onions, and the soaked bread. Mix with the hands until the mixture becomes compact.\n\nStep 3\nMake little balls with the meat. In a non-stick skillet, over medium heat, in a saucepan with the olive oil (leave a tablespoon for later use), brown the meatballs. Over medium heat, in another saucepan with the remaining olive oil, transfer the meatballs. Add the teriyaki sauce and cook for about 3 minutes. Season with the remaining pepper.\n\nStep 4\nGarnish with the green onions and the remaining sesame seeds.",
                "recipe_info_nutrition": "Yields: 24 meatballs or 6 servings\nServing Size: 4 meatballs or 1/6 of recipe\nCalories: 267\nTotal Fat: 11 g\nSaturated Fat: 3 g\nTrans Fat: 0 g\nCholesterol: 74 mg\nSodium: 322 mg\nCarbohydrates: 20 g\nDietary Fiber: 1 g\nSugars: 7 g\nProtein: 20 g\nSmartPoints (Freestyle): 8"
            },
            {
                "recipes_index": "4",
                "recipes_name": "Roasted Red Pepper Hummus",
                "recipe_image_url": "https://t.ly/PNxj1",
                "recipe_description": "Add a dash of sweet, earthy, roasted red pepper flavor to your hummus. This clean eating treat is made with heart-healthy olive oil, protein- and fiber-rich chickpeas, and red peppers that give it a unique kick. This Mediterranean favorite can be paired with pita chips, or any veggie of your choice for a filling and healthy snack!",
                "recipe_info_serving": "12",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "2 roasted red bell peppers, optional 1 (4 ounce) jar roasted red peppers (drained)\n1 (15 ounce) can chickpeas, rinsed and drained\n1/4 cup freshly squeezed lemon juice\n2 cloves garlic, peeled and minced\n1/4 cup tahini\n2 tablespoons extra-virgin olive oil\n1 teaspoon crushed red pepper flakes, more or less to taste\n1/2 teaspoon kosher or sea salt, more or less to taste\n1/2 teaspoon freshly ground black pepper",
                "recipe_directions": "Step 1\nRecipe for Roasted Bell Peppers.\n\nStep 2\nAdd chickpeas, roasted peppers, lemon juice, garlic, tahini, olive oil, red pepper flakes, salt, and pepper, to a food processor or blender. Pulse until pureed.\n\nStep 3\nIf desired, drizzle with olive oil just before serving.\n\nStep 4\nTip: Delicious served with Whole Grain Pita Chips or fresh veggies.",
                "recipe_info_nutrition": "Yields: 12 servings\nServing Size: 3 tablespoons\nCalories: 105\nTotal Fat: 6 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 0 mg\nSodium: 105 mg\nCarbohydrates: 11 g\nDietary Fiber: 3 g\nSugars: 1 g\nProtein: 3 g\nSmartPoints (Freestyle): 3"
            },
            {
                "recipes_index": "5",
                "recipes_name": "Baked Zucchini Fritters",
                "recipe_image_url": "https://t.ly/ZljlN",
                "recipe_description": "Zucchini dishes are sometimes fried as in the case of traditional zucchini fritters, but with this easy baked zucchini fritters recipe, you can enjoy them without guilt. They’re easy to make and still have that crisp texture you love that’s often missing from many types of  baked zucchini.",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 medium zucchini, grated\n1 teaspoon salt\n1/2 small onion, finely chopped\n1/2 cup whole wheat flour\n1/2 teaspoon baking powder\n1 tablespoon milk\n1 egg\nFresh ground pepper, to taste",
                "recipe_directions": "Step 1\nPreheat oven to 400 degrees F. Lay the grated zucchini on a layer of paper towels and sprinkle with salt. Allow to sit for 5 minutes and transfer to a strainer. Using a wooden spoon or spatula, press out as much liquid as you can.\n\nStep 2\nTransfer to a bowl and add the rest of the ingredients. Stir until just combined.\n\nStep 3\nLine a baking sheet with parchment paper and drop spoonfuls of the mixture a couple inches apart. Bake for 10 minutes, flip and bake for 10 more until both sides are golden brown. Serve with sour cream or yogurt if desired.\n\nStep 4\nNOTE: For crispier fritters, spray or brush each fritter with a little olive oil just before flipping the first time, then spray the other side once flipped.",
                "recipe_info_nutrition": "Yields: 4 servings\nServing Size: About 3 fritters\nCalories: 87\nTotal Fat:  1 g\nSaturated Fat: 0 g\nTrans Fat: 0 g\nCholesterol: 41 mg\nSodium: 604 mg\nCarbohydrates: 15 g\nDietary Fiber: 2 g\nSugars: 2 g\nProtein: 4g\nSmartPoints (Freestyle): 3"
            },
            {
                "recipes_index": "6",
                "recipes_name": "Clean Eating Raspberry Oat Bars",
                "recipe_image_url": "https://t.ly/3jZx2",
                "recipe_description": "While most pre-packaged, and even home-baked, fruity dessert bars sound healthy, in reality they are loaded with sugar and refined carbs. If you’re looking for a delicious, easily prepared, clean eating oat bars recipe, this is the one. Made with whole wheat flour, coconut oil, and low-sugar all-fruit jam, it’s as healthy as it is delicious.",
                "recipe_info_serving": "16",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup white whole wheat flour\n1 cup rolled oats\n1/2 cup Coconut palm sugar\n1/2 teaspoon baking powder\n1/4 teaspoon sea salt\n1/2 cup coconut oil, melted\n2/3 cup (fruit sweetened) raspberry jam",
                "recipe_directions": "Step 1\nPreheat oven to 350 degrees F.\n\nStep 2\nIn a large bowl, whisk together dry ingredients. Mix in the coconut oil and spread half, about 2 cups, of the oat mixture into a lightly oiled 8-inch square baking dish. Press mixture down with the back of a large spoon or use your hands.\n\nStep 3\nSpread the jam carefully over top and then sprinkle the remaining oat mix on top. Press the oat mixture slightly into the jam.\n\nStep 4\nBake for about 35 minutes or until the top is golden. Cool before cutting into squares and serving.",
                "recipe_info_nutrition": "Yields: 16 servings\nServing Size: 1 bar\nCalories: 212\nTotal Fat: 14 g\nSaturated Fat: 12 g\nTrans Fat: 0 g\nCholesterol: 0 mg\nSodium: 59 mg\nCarbohydrates: 20 g\nDietary Fiber: 2 g\nSugars: 6 g\nProtein: 2 g\nSmartPoints (Freestyle): 10"
            },
            {
                "recipes_index": "7",
                "recipes_name": "Snack Pretzel Stack",
                "recipe_image_url": "https://t.ly/ZlGj8",
                "recipe_description": "Our month of Healthy Snack Ideas for Back to School continues today with Pretzel Stacks. Kids can assemble these fun treats themselves, and the classic combination of peanut butter, chocolate, and banana is sure to please both kids and grown-ups alike.",
                "recipe_info_serving": "4-5",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "Whole Wheat pretzel twists\nSunButter (great product for those with possible peanut allergies)\nBanana slices\nMini dark chocolate chips",
                "recipe_directions": "Step 1\nStack small pretzel twists, peanut butter, banana slices and top with mini chocolate chips.",
                "recipe_info_nutrition": "Yield: 4 - 5 servings\nServing Size: 44 g\nCalories: 127\nTotal Fat: 6.6 g\nSaturated Fat: 2.4 g\nTrans Fat: 0 g\nCholesterol: 0 mg\nSodium: 76 mg\nCarbohydrates: 15.9 g\nDietary Fiber: 2.6 g\nSugars: 10 g\nProtein: 2.8 g\nSmartPoints (Freestyle): 5"
            },
            {
                "recipes_index": "8",
                "recipes_name": "Bell Pepper Candy",
                "recipe_image_url": "https://t.ly/kEMzq",
                "recipe_description": "These candies are crunchy, super low in calories, gets sweeter as they dehydrate, and are addictive! We love creating unusual treats that are ultra healthy and won’t add inches to my waistline.",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "2 red bell peppers, remove seeds, core and membrane\n1 tablespoon pure maple syrup (less to taste)",
                "recipe_directions": "Step 1\nRinse peppers and pat dry with a paper towel.\n\nStep 2\nSlice bell peppers into 1/2 strips, add to a mixing bowl, drizzle with maple syrup and toss to coat all sides. Cover bowl and refrigerate for 1 to 2 hours.\n\nStep 3\nPlace pepper strips on dehydrator shelves without touching. Turn dehydrator to 125 F, and dehydrate approximately 24 hours or until bell peppers are crispy and brittle. Some strips may get crispy earlier than others, remove as they crisp.\n\nStep 4\nAllow to cool completely and place in an ziplock bag until ready to munch.\n\nStep 5\nOven Directions: Preheat oven to 150 degrees F. Slice the peppers into 1/2 pieces, drizzle with maple syrup and toss to coat. Place a wire rack on top of a cookie sheet, cover wire rack with parchment paper. Place peppers on parchment covered rack, making sure they don't touch. Place the cookie sheet on the middle oven rack, leave the oven door ajar, about 4 inches. Allow peppers to dehydrate until crispy enough to snap in half, approximately 8 hours to 10 hours (depending on individual ovens.",
                "recipe_info_nutrition": "Yields: 6\nServing Size: 5 strips\nCalories: 21\nTotal Fat: 0 g\nSaturated Fat: 0 g\nTrans Fat: 0 g\nCholesterol: 0\nCarbohydrates: 5 g\nSodium: 2 mg\nDietary Fiber: 0 g\nSugars: 4 g\nProtein: 0 g\nSmartPoints (Freestyle): 1"
            },
            {
                "recipes_index": "9",
                "recipes_name": "Skinny Peanut Butter Yogurt Dip",
                "recipe_image_url": "https://t.ly/1jJrM",
                "recipe_description": "You know the feeling: Maybe boredom has set in at work. Or perhaps stress is affecting you at the end of the day. Sometimes, you’re just plain hungry! No matter what it is, there are times that the only thing that can satisfy your cravings is something sweet and creamy. Don’t give in to sugary, fattening snacks. Instead, whip up the easiest treat you’ll ever make: Our Skinny Peanut Butter Yogurt Dip.",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1/2 cup Greek yogurt, fat free, plain\n1/4 cup natural peanut butter, crunchy recommended",
                "recipe_directions": "Step 1\nCombine all the ingredients in a small bowl, refrigerate until ready to eat.\n\nStep 2\nServe with your favorite fruit or veggie...my favorite is organic apple wedges.",
                "recipe_info_nutrition": "Yield: 6\nServings Serving size: 2 tablespoons\nCalories: 40\nSaturated Fats: 1 gm\nTrans Fats: 0 gm\nCholesterol: 0 mg\nSodium: 6 mg\nCarbohydrates: 2 gm\nDietary fiber: 0 gm\nSugars: 1 gm\nProtein: 2 gm\nSmartPoint (Freestyle): 2"
            },
            {
                "recipes_index": "10",
                "recipes_name": "Chocolate Covered Strawberries",
                "recipe_image_url": "https://t.ly/mEe85",
                "recipe_description": "Chocolate desserts might taste divine, but they aren’t always pleasing to our midsections. Because of this, we’ve searched high and low for delicious chocolate recipes that have been skinnied down to eliminate extra fat and calories, but not taste.",
                "recipe_info_serving": "10",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "20 (1 pound) whole strawberries with leaves, rinsed, patted dry\n1 cup dark chocolate chips\n1 tablespoon coconut oil",
                "recipe_directions": "Step 1\nAdd 1/2 cup water to bottom double boiler and bring to a simmer over medium heat. Add chocolate chips and coconut oil to the top boiler and stir until smooth and completely melted. Remove chocolate from heat and set aside.\n\nStep 2\nLine a 15’x10’x1 cookie sheet with parchment paper. While holding strawberries by the leaves, dip into the chocolate, until all but the last 1/2, near the leaf, is covered. Lift and allow the excess chocolate to drip off. Set strawberries on parchment paper until all strawberries are covered.\n\nStep 3\nFor an extra special treat, immediately after excess chocolate drips from each strawberry, roll in dried coconut shreds or minced almonds.\n\nStep 4\nThe chocolate should set in about 30 minutes.",
                "recipe_info_nutrition": "Yields: 10 servings| Serving size: 2 strawberries| Calories: 139\nTotal Fat: 10 g\nSaturated Fats: 6 g\nTrans Fats: 0 g\nCholesterol: 0 mg\nSodium: 8 g\nCarbohydrates: 14 g\nDietary fiber: 2 g\nSugars: 10 g\nProtein: 2 g\nSmartPoints (Freestyle): 7"
            },
            {
                "recipes_index": "11",
                "recipes_name": "Oven Baked Zucchini Chips",
                "recipe_image_url": "https://t.ly/rE2Vn",
                "recipe_description": "Move over potato chips – there’s a new snack in town! Vending machine chips had a good run, but they’re filled with saturated fat and other unpronounceable ingredients.",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 (large) zucchini, cut into 1/8 - 1/4 slices\n1/3 cup whole grain breadcrumbs, optional Panko (homemade breadcrumb recipe)\n1/4 cup finely grated parmesan cheese, reduced fat\n1/4 teaspoon black pepper\nKosher or sea salt to taste\n1/8 teaspoon garlic powder\n1/8 teaspoon cayenne pepper\n3 tablespoons low-fat milk",
                "recipe_directions": "Step 1\nPreheat oven to 425 degrees.\n\nStep 2\nCombine in a small mixing bowl, breadcrumbs, parmesan cheese, black pepper, salt, garlic powder, and cayenne pepper. Dip zucchini slices into milk and dredge into bread crumbs to coat both sides. Note: It may be necessary to press crumbs onto zucchini slices to ensure the crumbs stick.\n\nStep 3\nArrange zucchini on a non-stick cookie sheet and lightly mist with a non-stick cooking spray.\n\nStep 4\nIf using a rack, place rack on a cookie sheet. Bake 15 minutes, turn over and continue baking until golden, approximately 10-15 minutes (being careful not to burn). Allow to cool to room temperature before storing in an airtight container.\n\nStep 5\nTIP: Zucchini Chips will continue to get crispier while cooling.\n\nStep 6\nNOTE: For gluten free chips, use gluten-free bread crumbs.",
                "recipe_info_nutrition": "Yields: 4 servings\nCalories: 99\nTotal Fat: 3 g\nSaturated Fat: 2 g\nTrans Fat: 0 g\nCholesterol: 13\nCarbohydrates: 12 g\nSodium: 241 mg\nDietary Fiber: 2 g\nSugars: 2 g\nProtein: 6 g\nSmartPoints (Freestyle): 2"
            },
            {
                "recipes_index": "12",
                "recipes_name": "Spicy Tailgate Meatballs",
                "recipe_image_url": "https://t.ly/KL0gO",
                "recipe_description": "It’s that time of year again – Tailgating Season! Tailgating is a great way to create memories with your friends and family, but often times tailgating menus are full of fat and calories. Not to worry! With our recipe for spicy meatballs, you can bring a dish that everyone is sure to love, without sacrificing your clean-eating lifestyle.",
                "recipe_info_serving": "40",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup of whole wheat bread, cubed\n3 lbs (lean) ground turkey (optional, lean ground chicken)\n3 eggs, beaten\n2 tsp salt\n1 tsp paprika\n½ tsp cayenne pepper\n4 Tbsp fresh sage, chopped\n¾ cup onion, chopped\n2 garlic cloves, minced\n¾ cup fresh parsley, chopped\n2/3 cup parmesan cheese",
                "recipe_directions": "Step 1\nIn a large bowl, combine the turkey, onions, bread cubes, spices, and cheese. Using your hands, blend the ingredients together. Finally, add the egg and mix until well combined.\n\nStep 2\nUsing your hands, form mixture into approximately 40 meatballs (approximately 1 ½ inch in diameter).\n\nStep 3\nPlace the meatballs on a cookie sheet and bake at 350 degrees for 20-25 minutes (or until cooked through).",
                "recipe_info_nutrition": "Yields: 40 small meatballs\nServing Size: 3 meatballs\nCalories: 139\nTotal Fat: 4.1 g\nSaturated Fat: 1.5 g\nTrans Fat: 0 g\nCholesterol: 84 mg\nSodium: 351 mg\nCarbohydrates: 2.5 g\nDietary Fiber: 0.6 g\nSugars: 0 g\nProtein: 22.1 g\nSmartPoints (Freestyle): 2"
            },
            {
                "recipes_index": "13",
                "recipes_name": "Vegan Spinach and Artichoke Dip",
                "recipe_image_url": "https://t.ly/O6Wzl",
                "recipe_description": "This is one dip that you aren’t going to feel guilty about when the last touchdown is made and it’s time to clean up the party.",
                "recipe_info_serving": "8-10",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 onion (small)\n4 garlic cloves\n10 ounces frozen chopped spinach (thawed)\n6 ounces artichoke hearts (quartered)\n12 5/16 ounces low fat silken tofu\n1 tablespoon lemon juice (freshly squeezed)\n1 1/2 teaspoons kosher salt\n1/2 teaspoon freshly ground black pepper\n1 pinch cayenne pepper",
                "recipe_directions": "Step 1\nPreheat the oven to 350 degrees F.\n\nStep 2\nWrap the onion and garlic in aluminum foil. Bake for 20 to 30 minutes, or until soft\n\nStep 3\nPlace the spinach in a clean dish towel. Squeeze and twist the dish towel to press out as much water as possible from the spinach.\n\nStep 4\nPlace the spinach, onions, garlic, and artichokes in a food processor or Blendtec and pulse until well chopped. Add the remaining ingredients and process until just slightly chunky or smooth – your preference.\n\nStep 5\nServe with freshly baked tortilla chips, crackers, or fresh-cut veggies.",
                "recipe_info_nutrition": "40 CALORIES\nSODIUM 18% DV 440mg\nFAT 2% DV 1g\nPROTEIN 6% DV 3g\nCARBS 2% DV 5g\nFIBER 8% DV 2g"
            },
            {
                "recipes_index": "14",
                "recipes_name": "Skinny Black Bean Flautas",
                "recipe_image_url": "https://t.ly/2ZGBk",
                "recipe_description": "You’ve tried our Vegetarian Black Bean Enchiladas, and there’s no doubt that you fell in love with our Gluten-Free Mango and Black Bean Tacos. Now it’s time to try something new: Skinny Black Bean Flautas.",
                "recipe_info_serving": "10",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "2 (15 ounce) cans black beans, drained\n1 cup (shredded) cheddar cheese, reduced-fat\n1 (4 ounce) can diced green chiles\n2 teaspoons Skinny Ms. Taco Seasoning, (or 1 teaspoon cumin, 1 teaspoon chili powder, 1/2 black pepper, Kosher or sea salt to taste)\n10 (8-inch) whole wheat flour tortillas, (recipe for Homemade Tortillas)",
                "recipe_directions": "Step 1\nPreheat oven to 350 degrees.\n\nStep 2\nAdd black beans, cheese, green chiles and spices to a medium mixing bowl. Use a fork and mash all ingredients together.\n\nStep 3\nEvenly divide mixture onto tortillas. Spread mixture over each tortilla, roll tightly, lightly spray each side with non-stick cooking spray or brush with olive oil, and place seam side down on parchment lined cookie sheet or non-stick baking dish. Don't allow flautas to touch so that they get crispy on all sides.\n\nStep 4\nBake approximately 24-25 minutes, or until flautas are hot and crispy, turn over after 12 minutes of cooking time. If desired, top flautas with either fat-free Greek yogurt or reduced-fat sour cream.\n\nStep 5\nCheck out our recipe for Guacamole Verde or Tex-Mex Salsa, both are yummy dips for Skinny Flautas.",
                "recipe_info_nutrition": "Yields: 10 servings\nServing size: 1 flauta\nCalories: 241\nTotal Fat: 5 g\nSaturated Fats: 2 g\nTrans Fats: 0 g\nCholesterol: 3 mg\nSodium: 443 mg\nCarbohydrates: 37 g\nDietary fiber: 6 g\nSugars: 1 g\nProtein: 11 g\nSmartPoints (Freestyle): 7"
            },
            {
                "recipes_index": "15",
                "recipes_name": "Skinny Chicken Taquitos",
                "recipe_image_url": "https://t.ly/mEdM5",
                "recipe_description": "Skinny Chicken Taquitos are the perfect appetizer. Just be sure to eat while hot and crispy! And don’t miss this delicious Skinny Mexican Rice recipe.",
                "recipe_info_serving": "16",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "3 cups shredded chicken breast (I used our leftover *Chicken Pot Roast* recipe) or 2 bone-in split chicken breast with skin (skin will be removed later)\n1/2 cup shredded cheddar cheese, reduced fat\n2 teaspoons Skinny Ms. Taco Seasoning (optional,1 teaspoon cumin, 1 teaspoon chili powder, 1/2 teaspoon black pepper)\nKosher and sea salt to taste\n1/2 cup salsa, (Tex Mex Salsa Recipe)\n16 corn tortillas",
                "recipe_directions": "Step 1\nPreheat oven to 400 degrees.\n\nStep 2\nPlace chicken breasts in a casserole dish, add 1/2 cup water, cover and bake until juices run clear when pierced with a fork, about 35-40 minutes. Chicken should have reached an internal temperature of 165 degrees when done. Allow to cool slightly, remove skin and shred.\n\nStep 3\nCombine all the above ingredients in a medium bowl, except tortillas. In a small skillet (preferably a dry cast iron skillet), on medium heat, warm tortillas on each side until warm, about 20 seconds per side.\n\nStep 4\nSpread 3 tablespoons mixture onto the center of each tortillas, roll as tightly as possibly, and place seam side down on parchment lined cookie sheet or non-stick baking dish. Brush tops of each taquito with olive oil or lightly mist with nonstick cooking spray. Bake approximately 15-20 minutes or until taquitos are hot and crisp.\n\nStep 5\nIf desired, top taquitos with a little additional shredded cheddar and return to oven just until melted. Top with a little plain, low-fat Greek yogurt, Guacamole or salsa.\n\nStep 6\nTIP: Spread mixture quickly onto warmed tortilla before it cools. This helps to prevent tortilla from breaking. They likely will have a few cracks as it's difficult to totally prevent. Another method for heating tortillas, steam them in a double boiler until hot and pliable.\n\nStep 7\nCheck out our recipe for Guacamole Verde, a yummy topping for Skinny Taquitos.",
                "recipe_info_nutrition": "Yields: 16\nServing size: 2 taquitos\nCalories: 221\nTotal Fat: 4 g\nSaturated Fat: 1 g\nTrans Fats: 0 g\nCholesterol: 46 mg |Sodium: 199 mg\nCarbohydrates: 26 g\nDietary fiber: 3 g\nSugars: 1g\nProtein: 21 g\nSmartPoints (Freestyle) 4"
            }
        ]
    },
    {
        "category_index": "2",
        "category_name": "Baked Goods WW",
        "category_cover": "https://i.pinimg.com/564x/ac/05/1d/ac051dc05178dd874cb5dcfca88c1b5c.jpg",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Whole-Grain Cinnamon Pita Chips",
                "recipe_image_url": "https://t.ly/72Kpd",
                "recipe_description": "What’s life without a little dessert every now and then? When you’re looking to give your sweet tooth some excitement, but you don’t want to veer off the path to a slimmer and healthier you, these crispy Whole-Grain Cinnamon Pita Chips are the answer you’ve been looking for. ",
                "recipe_info_serving": "12",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 (12-count) package whole-wheat pitas\n1/4 cup honey\n2 teaspoons cinnamon",
                "recipe_directions": "Step 1\nCut the each pita bread into eight triangles, like you would a pizza. Spread them in a single layer on a non-stick cookie sheet, keeping them pushed together as much as possible. The less room you have between them the better.\n\nStep 2\nDrizzle the honey over the top, and then sprinkle on the cinnamon. Bake at 350° for approximately 15 minutes, or until the pitas are hard, like chips.\n\nStep 3\nNote: Chips will harden as they cool. If you take them out too soon and find that they did not harden enough, simply return to the oven until they are baked to your liking.",
                "recipe_info_nutrition": "Yield: 12 servings\nServing Size: 8 chips or 1 pita\nCalories: 193\nTotal Fat: 2g\nSaturated Fat: 0g\nTrans Fat: 0g\nCholesterol: 0mg\nSodium: 341mg\nCarbohydrates: 41g\nDietary Fiber: 5g\nSugars: 6g\nProtein: 6g\nSmartPoints (Freestyle): 6"
            },
            {
                "recipes_index": "2",
                "recipes_name": "Quinoa Crisp and Berry Parfait",
                "recipe_image_url": "https://t.ly/Le9lX",
                "recipe_description": "Do you love parfaits? You’ve tried layering yogurt and berries with granola, but would you like to try something different? Quinoa crisp is the perfect addition to a yogurt and berry parfait. You can even top frozen yogurt with it for a honeyed crunch! The full protein power found in grain-like quinoa keeps you full and provides a variety of other nutrients for your body.",
                "recipe_info_serving": "3",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup Greek yogurt, fat-free\n1 tablespoon freshly squeezed lemon juice\n2 tablespoons honey\n1 cup fresh seasonal berries\n1/2 cup quinoa crisp\n\nQuinoa Crisp\n1/2 cup red quinoa, pre-rinsed (white quinoa can also be used)\n1 cup water\n2 teaspoons honey",
                "recipe_directions": "Step 1\nCombine yogurt, honey, and lemon juice in a small mixing bowl. Cover and refrigerate until ready to use.\n\nStep 2\nAdd quinoa and water to a small pot, bring to a boil over medium-high heat, cover and reduce to a simmer. Cook quinoa for 15 minutes or until all water is absorbed. Add honey and stir. Allow Quinoa to cool while the oven preheats to 325 degrees.\n\nStep 3\nLine a cookie sheet with parchment paper, spread quinoa evenly. Place cookie sheet on the middle oven rack, stir quinoa after 15 minutes and continue cooking 10 additional minutes. Remove cookie sheet and allow quinoa crisp to cool to room temperature.\n\nStep 4\nLayer in parfait dessert dishes with,berries, yogurt, and quinoa crisp.\n\nStep 5\nEnjoy Quinoa Crisp on yogurt, cereal, granola, or eat as a snack.",
                "recipe_info_nutrition": "Yields: 3 servings\nServing size: 1 Cup\nCalories: 214\nTotal Fat: 3 g\nSaturated Fats: 1 g\nTrans Fats: 0 gm\nCholesterol: 5 mg\nSodium: 60 mg\nCarbohydrates: 40 g\nDietary fiber: 2 g\nSugars: 21 g\nProtein: 8 g\nSmartPoints (Freestyle): 9"
            },
            {
                "recipes_index": "3",
                "recipes_name": "Skinny Ms. Ranch Dip",
                "recipe_image_url": "https://t.ly/rE2KD",
                "recipe_description": "Something about the zesty spice blend and cool creaminess of ranch dressing and ranch dip make our taste buds sing out for more. We’ve cleaned ranch dip up, but we’ve left in all of the flavor.",
                "recipe_info_serving": "12",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup Greek Yogurt, plain, fat-free\n1/2 cup reduced-fat sour cream\n2 tablespoons Skinny Ms. Ranch Seasoning",
                "recipe_directions": "Step 1\nCombine ingredients in a medium bowl, store in an airtight container in the refrigerator. Allow dip to set overnight in the refrigerator before serving",
                "recipe_info_nutrition": "Yields: 12 servings\nServing Size: 2 tablespoons\nCalories: 30\nTotal Fat: 1 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 4\nCarbohydrates: 1 g\nSodium:16 mg\nDietary Fiber: 0 g\nSugars: 1 g\nProtein: 3 g\nSmartPoint (Freestyle): 1"
            }
        ]
    },
    {
        "category_index": "3",
        "category_name": "Baking WW",
        "category_cover": "https://image.freepik.com/free-photo/steamed-white-beans-with-vegetables-tomato-sauce-vegan-food-asian-meal_2829-7113.jpg",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Individual Egg & Spinach Bowls",
                "recipe_image_url": "https://t.ly/8xKD0",
                "recipe_description": "These individual egg & spinach bowls really take the guesswork out of portion control! Each perfectly portioned serving provides focused nutrition, fueling you with what you need to start your day off right.",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "8 large egg whites, (recommend free-range)\n1 whole egg\n1 cup baby spinach, torn or chopped into small pieces\n1/2 cup diced tomatoes\n1/4 cup feta cheese, fat-free\n1/2 teaspoon black pepper\nKosher or sea salt to taste",
                "recipe_directions": "Step 1\nPreheat oven to 350 degrees.\n\nStep 2\nWhisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.\n\nStep 3\nPlace ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the center. Serve hot.",
                "recipe_info_nutrition": "Yields: 4 servings\nServing Size: 1 bowl\nCalories: 84\nTotal Fat: 2 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 57\nCarbohydrates: 6 g\nSodium: 335 mg\nDietary Fiber: 1 g\nSugars: 2 g\nProtein:11 g\nSmartPoints (Freestyle): 1"
            },
            {
                "recipes_index": "2",
                "recipes_name": "Spinach & Bean Burrito Wrap",
                "recipe_image_url": "https://t.ly/NvAzD",
                "recipe_description": "Are you in need of a new, quick & healthy lunch idea? If so, you’ll love this Spinach & Bean Burrito Wrap recipe! Not only do these wraps taste amazing, but they are ridiculously easy to assemble, as well.",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "6 cups baby spinach, loosely packed\n1 (15 ounce) can black beans, rinsed and drained\n1 1/2 cups cooked brown rice or Mexican Rice, (recipe for Mexican Rice recipe)\n1/2 cup chopped romaine heart lettuce\n1/2 cup grated cheddar cheese, reduced-fat\n1/2 cup salsa (recipe), optional Pico de Gallo\n6 tablespoons Greek yogurt, fat-free\nKosher or sea salt to taste\n6 (8 whole grain) wraps or tortillas",
                "recipe_directions": "Step 1\nTo warm tortillas, preheat oven to 300 degrees. Stack tortillas, wrap in foil, place on a cookie sheet and warm 15 minutes while preparing ingredients.\n\nStep 2\nPlace spinach in a food processor and pulse until finely chopped, or use a knife to dice leaves. In a large skillet turn to medium-heat, add black beans and spinach. Heat until spinach is wilted, approximately 3 minutes.\n\nStep 3\nEvenly distribute spinach and bean mixture in the middle of the wraps (leaving about 2 on one end for folding), add 1/4 cup rice to each wrap, add lettuce, cheese, salsa and Greek yogurt evenly over wraps. Fold wraps over and under on the ends.",
                "recipe_info_nutrition": "Yields: 6 servings\nServing Size: 1 wrap\nCalories: 282\nTotal Fat: 5 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 3\nCarbohydrates: 50 g\nSodium: 560 mg\nDietary Fiber: 5 g\nSugars: 3 g\nProtein: 13 g\nSmartPoints (Freestyle): 8"
            }
        ]
    },
    {
        "category_index": "4",
        "category_name": "Breakfast WW",
        "category_cover": "https://i.pinimg.com/564x/a4/ed/ed/a4ededf68486c7138fcd855d3df51c6d.jpg",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Skinny Strawberry Banana Bread",
                "recipe_image_url": "https://t.ly/xJWlq",
                "recipe_description": "Banana bread made with gluten-free flour is nice, but stir in strawberries and suddenly you’ve got a treat that’ll make everyone smile for a month! This delicious banana bread is so simple to make, sweetened with a bit of coconut sugar (or pure maple syrup, if you please), then baked into two-bite mini loaves.",
                "recipe_info_serving": "-",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup mashed over-ripe bananas\n2/3 cup coconut milk\n3 tablespoons maple syrup\n2 1/2 tablespoons chia seeds\n2 tablespoons coconut oil, melted\n1 tablespoon vanilla\n1 1/4 cup gluten-free flour blend\n2 1/2 teaspoons baking powder\n1 tablespoon cinnamon\n1 cup finely chopped fresh strawberries",
                "recipe_directions": "Step 1\nPreheat oven to 350 degrees F.\n\nStep 2\nWhisk the bananas, coconut milk, maple syrup, chia seeds, coconut oil, and vanilla in a large bowl. Let stand for 5 minutes, until slightly thickened.\n\nStep 3\nCombine the flour, baking powder, and cinnamon together and add it to the wet ingredients. Mix until just combined. Fold in the strawberries.\n\nStep 4\nSpray a 24-count mini loaf tin (or 36-count mini muffin tin) with nonstick olive oil spray. Spoon batter into baking tin. Bake for 8-12 minutes, or just until the center of each muffin springs back when touched lightly. Remove and cool.\n\nStep 5\nIf desired, drizzle more coconut cream & chia seeds over cooked loaves. Serve and enjoy!",
                "recipe_info_nutrition": "For the mini loaves:\nYields: 24 mini loaves\nServing Size: 1 mini loaf\nCalories: 87\nTotal Fat: 3 g\nSaturated Fat: 2 g\nTrans Fat: 0 g\nCholesterol: 0 mg\nSodium: 55 mg\nCarbohydrates: 15 g\nDietary Fiber: 1 g\nSugars: 7 g\nProtein: 1 g\nSmartPoints (Freestyle): 3"
            },
            {
                "recipes_index": "2",
                "recipes_name": "Vanilla Quinoa and Roasted Blueberry Breakfast Bowl",
                "recipe_image_url": "https://t.ly/vwK7p",
                "recipe_description": "Tired of oatmeal every morning, but still want something hearty and nutritious? This quinoa breakfast dish with blueberries is a delicious replacement for your usual breakfast.",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup quinoa\n2 cups water\n1 tablespoon vanilla\n2 cups fresh or frozen blueberries\n1 tablespoon coconut oil, melted\n1/2 teaspoon cinnamon\nSea salt, to taste",
                "recipe_directions": "Step 1\nPreheat oven to 400 degrees F.\n\nStep 2\nCombine the quinoa, water and vanilla in a saucepan with a pinch of salt. Bring to a boil, cover and reduce heat to low. Simmer for 15 minutes until liquid is absorbed.\n\nStep 3\nToss the blueberries with the coconut oil and cinnamon. Spread on a parchment lined baking sheet (don’t skip the parchment!) Roast until soft and bubbly, about 15 minutes.\n\nStep 4\nServe the quinoa topped with the roasted blueberries. Top with a few fresh blueberries, coconut, or slivered almonds if desired.",
                "recipe_info_nutrition": "Yields: 4 servings\nServing Size: 1/2 cup\nCalories: 228\nTotal Fat: 6 g\nSaturated Fat: 3 g\nTrans Fat: 0 g\nCholesterol: 0 mg\nSodium: 65 mg\nCarbohydrates: 36 g\nDietary Fiber: 5 g\nSugars: 7 g\nProtein: 6 g\nSmartPoints: 8"
            },
            {
                "recipes_index": "3",
                "recipes_name": "Slow Cooker – Hot Chocolate Steel-Cut Oatmeal",
                "recipe_image_url": "https://t.ly/b8xV7",
                "recipe_description": "Our Hot Chocolate Steel-Cut Oatmeal is a mouth-watering recipe the whole family will love! Made with 100% clean ingredients, this tasty breakfast treat will warm the insides and fill the belly, without unhealthy added ingredients.",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 c. steel-cut oats\n4 c. water\n1/2 c. coconut milk\n1 T. cocoa powder\n1 t. vanilla\n1/4 t. salt\n1 T. coconut palm sugar or pure maple syrup\n8 drops liquid stevia (or an extra tablespoon of sugar)",
                "recipe_directions": "Step 1\nIn a large bowl, combine the water, milk, vanilla, and stevia. Whisk in the cocoa, sugar, and salt.\n\nStep 2\nFinally, stir in the oats. Oil the inside of your slow cooker (this prevents the oatmeal from sticking). Pour in the above mixture.\n\nStep 3\nSet your slow cooker to LOW for 1-2 hours, and turn it to KEEP WARM before finally retiring to bed. In the morning, give it all a stir and feast! Top with some shaved chocolate if you’re feeling really decadent!",
                "recipe_info_nutrition": "Yield: 4 servings\nServing Size: 1 cup\nCalories:126\nTotal Fat: 8 g\nSaturated Fat: 6.4 g\nTrans Fat: 0 g\nCholesterol: 0 mg\nSodium:160 mg\nCarbohydrates: 12.4 g\nDietary Fiber: 2.1 g\nSugars: 4.4 g\nProtein: 2.7 g\nSmartPoints: 6"
            },
            {
                "recipes_index": "4",
                "recipes_name": "Crustless Vegetable Quiche",
                "recipe_image_url": "https://t.ly/6yBk1",
                "recipe_description": "This Crustless Vegetable Quiche is easy to make and only 120 calories a slice!  So delicious!",
                "recipe_info_serving": "8",
                "recipe_info_prep_time": "10 mins",
                "recipe_info_cook_time": "48 mins",
                "recipe_info_ready_time": "58 mins",
                "recipe_ingredients": "1 TBSP extra virgin olive oil\n2 cloves of garlic minced\n1 red pepper diced small\n3 cups chopped broccoli florets\n1/2 a yellow onion diced small\n4 large eggs\n4 egg whites\n3/4 cup milk\n1/2 tsp salt\n1/4 tsp black pepper\n1/2 tbsp oregano\n1/2 tbsp basil\n1/2 cup shredded mozzarella\n1/4 cup crumbled feta",
                "recipe_directions": "Step 1\nPreheat the oven to 350 degrees. Spray a nine inch quiche dish with cooking spray and set aside.\n\nStep 2\nIn a large skillet, heat the olive oil. Then add the garlic, peppers, broccoli, and onion. Cooking, stirring intermittently over medium heat until the vegetables are soft, about eight minutes.\n\nStep 3\nWhile the vegetables are cooking, whisk together the eggs and egg whites. Then whisk in the milk, salt, pepper, oregano, and basil. Stir in the mozzarella and feta cheese.\n\nStep 4\nOnce the vegetables are cooked, pour them into the quiche dish. Pour the egg mixture over it, gently smoothing it out so it is all even. Put in the oven and bake for 40 minutes or until the edge of the quiche starts to pull away from the side. Let set for 10 minutes and then serve and enjoy!",
                "recipe_info_nutrition": "Calories: 120kcal\nCarbohydrates: 6g\nProtein: 9g\nFat: 7g\nSaturated Fat: 3g\nPolyunsaturated Fat: 1g\nMonounsaturated Fat: 2g\nCholesterol: 103mg\nSodium: 379mg\nPotassium: 249mg\nFiber: 2g\nSugar: 4g\nVitamin A: 1100IU\nVitamin C: 78.4mg\nCalcium: 140mg\nIron: 0.9mg"
            },
            {
                "recipes_index": "5",
                "recipes_name": "Southwestern Protein Breakfast Burrito",
                "recipe_image_url": "https://t.ly/lvbeB",
                "recipe_description": "Breakfast burritos are the ultimate satiating breakfast. They’re easily grabbed on the go and stuffed with nutritious ingredients that you keep you full all morning.",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "6 cups baby spinach, loosely packed\n1 (15 ounce) can black beans, rinsed and drained\n4 egg whites\n2 eggs\n1/4 cup feta cheese, optional\n1/2 cup salsa (recipe), optional Pico de Gallo\n6 tablespoons Greek yogurt, fat-free\nKosher or sea salt to taste\n6 (8 whole wheat) wraps or tortillas",
                "recipe_directions": "Step 1\nTo warm tortillas, preheat oven to 300 degrees. Stack tortillas, wrap in foil, place on a cookie sheet and warm 15 minutes while preparing ingredients.\n\nStep 2\nIn a bowl, whip eggs with a fork.. Add to a non-stick skillet, over medium-low heat, and stir frequently until cooked through.\n\nStep 3\nMeanwhile, coarsley chop the spinach.\n\nStep 4\nIn a large skillet over medium heat, add black beans and spinach. Heat until spinach is wilted, approximately 3 minutes.\n\nStep 5\nEvenly distribute eggs, spinach and bean mixture in the middle of the wraps (leaving about 2 on one end for folding), evenly add cheese (optional), salsa and Greek yogurt evenly over the flling. Fold wraps over and under on the ends.",
                "recipe_info_nutrition": "Yields: 6 servings\nServing Size: 1 burrito\nCalories: 176\nTotal Fat: 3 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 56 mg\nCarbohydrates: 26 g\nSodium: 455 mg\nDietary Fiber: 7 g\nSugars: 3 g\nProtein: 12 g\nSmartPoints: 5"
            },
            {
                "recipes_index": "6",
                "recipes_name": "Flourless Banana Pancakes",
                "recipe_image_url": "https://t.ly/DmOPY",
                "recipe_description": "Why bother with bland, powdery store-bought pancake mix, when this gluten-free pancake recipe only requires four ingredients? Combine superfoods and flip the healthiest pancakes you’ve ever served to a hungry crowd!",
                "recipe_info_serving": "2",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 banana\n2 eggs\n1/2 tablespoons of quick oats\n1/8 teaspoon cinnamon",
                "recipe_directions": "Step 1\nPreheat skillet for pancakes\n\nStep 2\nPlace banana in a bowl and smash it with the back of a fork or spoon.\n\nStep 3\nAdd eggs, oats and cinnamon; stir to incorporate.\n\nStep 4\nSlowly pour pancakes mixture in skillet.\n\nStep 5\nCook pancakes until desired doneness\n\nStep 6\nPlace on plate and serve.\n\nStep 7\nCan top with fruit, berries or low cal syrup.",
                "recipe_info_nutrition": "Yields: 2 servings\nServing Size: 2 small pancakes\nCalories: 125\nTotal Fat: 5 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 164 mg\nSodium: 10 mg\nCarbohydrates: 16 g\nDietary Fiber: 2 g\nSugars: 7 g\nProtein: 6 g\nSmartPoints (Freestyle): 0"
            },
            {
                "recipes_index": "7",
                "recipes_name": "Avocado Breakfast Pizzas",
                "recipe_image_url": "https://t.ly/O8mbJ",
                "recipe_description": "What could be better than pizza for breakfast? How about a breakfast pizza loaded with protein, fiber, and tons of flavor? With less than 5 ingredients, this healthy pizza recipe is perfect for busy mornings.",
                "recipe_info_serving": "2",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "2 whole grain tortillas (6 inch diameter)\n2 eggs\n2 tsp olive oil\n1 avocado, peeled and seeded\n1 tsp lemon juice\nsalt and pepper, to taste",
                "recipe_directions": "Step 1\nFirst, warm tortillas in the microwave for approximately 30 seconds. Set aside.\n\nStep 2\nIn a small bowl, combine the avocado and lemon juice. Mix well until the mixture has a smooth consistency. Season with salt and pepper to taste.\n\nStep 3\nSpread avocado mixture in an even layer on both tortillas. Set aside.\n\nStep 4\nHeat a skillet greased with the olive oil at medium heat until just hot enough to sizzle a drop of water.\n\nStep 5\nBreak eggs and gently add to the skillet. Immediately reduce heat to low.\n\nStep 6\nCook slowly until whites are completely set and yolks begin to thicken but are not hard.\n\nStep 7\nPlace warm eggs on top of the tortillas and season with salt and pepper as desired.",
                "recipe_info_nutrition": "Yields: 2 Breakfast Pizzas\nServing Size: 1 Breakfast Pizza\nCalories: 299\nTotal Fat: 24 g\nSaturated Fat: 4 g\nTrans Fat: 0 g\nCholesterol: 186 mg\nSodium: 84 mg\nCarbohydrates: 14 g\nDietary Fiber: 7 g\nSugars: 1 g\nProtein: 9 g\nSmartPoints (Freestyle): 9"
            },
            {
                "recipes_index": "8",
                "recipes_name": "Honey Nut Breakfast Cereal",
                "recipe_image_url": "https://t.ly/n38KY",
                "recipe_description": "This breakfast cereal is delicious, healthy, and can also be eaten as a snack for school or work. It’s a perfect for a crisp, sweet topping on yogurt and other creamy desserts. Try adding dried dates, raisins, apricots, Bing cherries, or unsweetened coconut. Just be sure to read the label on the dried fruit as a lot of dried fruit contains some form of sugar, and you will want to get the unsweetened variety.",
                "recipe_info_serving": "12",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "4 cups old-fashioned oats\n1/4 cup raw walnuts pieces\n1/4 cup raw almond pieces\n1 teaspoon cinnamon\n1/3 cup raw honey\n1/3 cup coconut oil, melted",
                "recipe_directions": "Step 1\nPreheat oven to 325 degrees.\n\nStep 2\nIn a large mixing bowl add dry ingredients, stir to combine. Combine honey and Coconut Oil in a small bowl, add to the oat mixture and mix thoroughly until oats are moist.\n\nStep 3\nSpread cereal on a parchment lined cookie sheet. Place in oven and stir every 10 minutes or until the cereal has reached a golden brown color, approximately 25-30 minutes. Remove from oven and allow to cool completely.\n\nStep 4\nStore in an airtight container. Add raisins or dried fruit before pouring in low fat milk.\n\nStep 5\nTip: Do not store dry fruit with this cereal as the moisture might cause it to lose its crunch.\n\nStep 6\nTip: Not a fan of nuts? Try adding instead 1/4 cup raw sunflower seeds, 1/4 cup raw pumpkin seeds and 1/4 cup sesame seeds instead of the nuts. You might even like to add 1/4 cup fresh edamame in place of nuts. These all offer loads of protein and nutritional value.",
                "recipe_info_nutrition": "Yields: 12 servings | Serving Size: 1/3 cup dry cereal | Calories: 202 | Total Fat: 10 g | Saturated Fat: 6 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 1 mg\nCarbohydrates: 27 g | Dietary Fiber: 3 g | Sugars: 8 g | Protein: 4 g | SmartPoints (Freestyle): 8"
            },
            {
                "recipes_index": "9",
                "recipes_name": "Crustless Asparagus Quiche",
                "recipe_image_url": "https://t.ly/WPLD7",
                "recipe_description": "If you are watching carbohydrates and calories, but want high protein, you really can’t do much better than this quiche. You’ll be getting a lot of vitamins as well. This delicious quiche is high in vitamins C, A, K, iron, and folate.",
                "recipe_info_serving": "8",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "2 cups sliced asparagus\n6 egg whites\n2 whole eggs\n1/3 cup diced onion\n1/2 cup (low-fat) feta cheese, optional parmesan cheese\n1/2 cup diced tomatoes\n1/4 teaspoon black pepper\nKosher or sea salt to taste",
                "recipe_directions": "Step 1\nPreheat oven to 350 degrees.\n\nStep 2\nCombine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.\n\nStep 3\nBake at 350° for approximately 45 minutes or until filling is set.",
                "recipe_info_nutrition": "Yield: 8 servings\nServing Size: 1 slice\nCalories: 72\nTotal Fat: 3 g\nSaturated Fat: 2 g\nTrans Fat: 0 g\nCholesterol: 49 mg\nSodium: 120 mg\nCarbohydrates: 3 g\nDietary Fiber: 1 g\nSugars: 2 g\nProtein: 7 g\nSmartPoints (freestyle): 1"
            },
            {
                "recipes_index": "10",
                "recipes_name": "Slow Cooker French Toast Casserole",
                "recipe_image_url": "https://t.ly/0kd7g",
                "recipe_description": "This recipe is great for hosting a weekend brunch because it feeds nine people! If you have leftovers, you can store them in the refrigerator and enjoy them another day. Or, you could freeze individual portions in an air-tight container and thaw it out when you’re ready to feast.",
                "recipe_info_serving": "9",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "2 whole eggs\n2 egg whites\n1 1/2 cups 1% milk\n2 tablespoon honey\n1 teaspoon vanilla extract\n1/2 teaspoon cinnamon\n9 Slices whole grain bread\n\nFILLING:\n3 cups finely diced uncooked apple pieces (Honey Crisp or Gala are both great in this recipe)\n3 tablespoon honey\n1 teaspoon lemon juice\n1/3 cup diced raw pecans\n1/2 teaspoon cinnamon",
                "recipe_directions": "Step 1\nAdd the first 6 ingredients to a medium mixing bowl, whisk to combine. Lightly spray the inside of the slow cooker with nonstick cooking spray.\n\nStep 2\nAdd all the filling ingredients in a small mixing bowl and stir to coat apple pieces, set aside.\n\nStep 3\nCut bread slices into triangles (that's in half, just triangle shaped). Place one layer of bread (6 triangles) on the bottom of the slow cooker, add ¼ of the filling and repeat until there are 3 layers of bread. Add the remaining filling to the top.\n\nStep 4\nPour egg mixture over bread. Cover and cook on high 2 to 2-1/2 or low 4 hours, or until bread has soaked up the liquid.\n\nStep 5\n3 Bananas (diced) can be substituted for apples.\n\nStep 6\nNote: Drizzle with 100% pure maple syrup if desired.",
                "recipe_info_nutrition": "Yields: 9 Servings\n1 Serving: 2 Triangles\nCalories: 227\nTotal Fat: 7 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 9 mg\nSodium: 187 mg\nTotal Carbohydrate: 34 g\nDietary Fiber: 4 g\nSugars: 19 g\nProtein: 9 g\nSmartPoints (Freestyle): 6"
            },
            {
                "recipes_index": "11",
                "recipes_name": "Avocado Breakfast Toast",
                "recipe_image_url": "https://t.ly/JlMGV",
                "recipe_description": "As the calendar’s pages turns to summer, our thoughts turn to avocado recipes.",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 Avocado\n1 teaspoon balsamic vinegar\n1 teaspoon extra-virgin olive oil\n1/4 teaspoon crushed red pepper flakes, more or less to taste\nPinch of sea salt\n1/8 teaspoon black pepper\n6 slices whole wheat or artisan bread",
                "recipe_directions": "Step 1\nCombine all ingredients, except toast, in a food processor, and pulse until smooth. Or, use a fork and mash avocado, along with the other ingredients, until smooth.\n\nStep 2\nToast bread and spread each with approximately one tablespoon avocado spread. Sprinkle with additional red pepper flakes, if desired.\n\nStep 3\nTIP: Serve on burgers, sandwiches, or wraps.",
                "recipe_info_nutrition": "Yields: 6 servings\nServing Size: 1 tablespoon avocado spread and 1 slice of toast\nCalories: 140\nTotal Fat: 6 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 0 mg\nSodium: 65 mg\nCarbohydrates: 17 g\nDietary Fiber: 5 g\nSugars: 2 g\nProtein: 5 g\nSmartPoints (Freestyle): 4"
            },
            {
                "recipes_index": "12",
                "recipes_name": "Banana Blueberry Bars",
                "recipe_image_url": "https://t.ly/Y818E",
                "recipe_description": "This tasty bar is perfect for breakfast, a snack, or dessert. It’s full of healthy starch to give you lasting energy, unrefined sugars for sweetness, fiber for good digestion, and even omega-3s for your heart and brain. Its easy have a delicious treat and support your body at the same time!",
                "recipe_info_serving": "-",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup dates, pitted and halved\n1½ cups apple juice\n1 cup oat flour\n2 cups rolled oats\n¾ teaspoon cinnamon\n¼ teaspoon nutmeg\n3 bananas, peeled\n1 teaspoon vanilla extract\n½ cup frozen blueberries\n½ cup walnuts",
                "recipe_directions": "Step 1\nPreheat oven to 350ºF. In a small bowl, soak dates in apple juice for 10-15 minutes. Lay a piece of parchment paper in a 9 x 9-inch baking pan, making sure the sides are covered. Cut slits in the corners of the paper so that the paper overlaps and is flat.\n\nStep 2\nIn a medium bowl, combine flour, oats, cinnamon, and nutmeg. Mix and set aside. Place bananas and vanilla extract into a blender. Remove dates from apple juice and set aside. Add the strained juice to the blender and blend until creamy. Add dates to the blender and pulse a few times so the dates are in small pieces.\n\nStep 3\nPour the banana mixture into the dry ingredient bowl. Mix until well combined. Stir in the blueberries and walnuts. Using a spatula, pour the batter into baking pan. Bake at 350ºF for 30 minutes, or until a toothpick inserted into the center comes out clean. Cool at room temperature for 5 to 10 minutes before cutting and serving.",
                "recipe_info_nutrition": "Yields: 9 bars\nServing Size: 1 bar |Calories: 269\nTotal Fat: 6.3 g\nSaturated Fat: 0.7 g\nTrans Fat: 0 g\nCholesterol: 0 mg\nSodium: 3 mg\nCarbohydrates: 50.1 g\nDietary Fiber: 6.2 g\nSugars: 23 g\nProtein: 6.4 g\nSmartPoints (Freestyle): 5"
            },
            {
                "recipes_index": "13",
                "recipes_name": "Slow Cooker Chocolate and Pistachio Oatmeal",
                "recipe_image_url": "https://t.ly/1lG2l",
                "recipe_description": "There is something wonderful about waking up to the smell of delicious food permeating the kitchen. It’s like an alarm clock that doesn’t need a snooze button. As soon as you open your slow cooker, you and the rest of the family can enjoy a warm oatmeal breakfast.",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "Oil for coating the slow cooker\n1 cup steel-cut oats\n5 cups water\n2 tablespoons cocoa powder\n4 tablespoons crushed pistachios, divided\n2 tablespoons coconut sugar",
                "recipe_directions": "Step 1\nCoat the bottom of the slow cooker with a little amount of any neutral-flavored healthy oil like almond oil, safflower oil, etc.\n\nStep 2\nIn the slow cooker, combine the oats, water, cocoa powder, half of the pistachios, and sugar.\n\nStep 3\nSet the slow cooker on low for 1-1/2 hours then leave it to keep warm automatically while you are sleeping.\n\nStep 4\nStir it in the morning then sprinkle the remaining pistachios and add some low-fat milk if you desire.",
                "recipe_info_nutrition": "Yields: 4 servings\nServing Size: 3/4 cup\nCalories: 254\nTotal Fat: 12 g\nSaturated Fat: 2 g\nTrans Fat: 0 g\nCholesterol: 0 mg\nSodium: 2 mg\nCarbohydrates: 30 g\nDietary Fiber: 6 g\nSugars: 1 g\nProtein: 9 g\nSmartPoints (Freestyle): 8"
            },
            {
                "recipes_index": "14",
                "recipes_name": "HOT CROSS BUNS",
                "recipe_image_url": "https://t.ly/kZpO5",
                "recipe_description": "Easy Hot Cross Buns using this easy dough from my Bagel Recipe. No yeast, no boiling, no fancy mixer. Bake them in the oven or in the air-fryer!",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "10 m",
                "recipe_info_cook_time": "25 m",
                "recipe_info_ready_time": "1 h",
                "recipe_ingredients": "1 cup 5 oz unbleached all purpose flour, whole wheat or gluten-free mix*\n2 teaspoons baking powder, make sure it’s not expired or it won’t rise\n2 tablespoons raw sugar\n3/4 teaspoon cinnamon\n1/2 teaspoon kosher salt, use less if using table salt\n1 cup 0% Greek yogurt, not regular yogurt, it will be too sticky\n3 tablespoon raisins\n1 egg white, beaten (whole egg works fine too)\n\nIcing (only half will get used)*:\n1/4 cup powdered sugar\n1 teaspoon milk or water",
                "recipe_directions": "Oven Method:\nPreheat oven to 375F.\n\nPlace parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.\n\nIn a medium bowl combine the flour, baking powder, sugar, cinnamon and salt and whisk well.\n\nAdd the yogurt and raisins, mix with a fork or spatula until well combined, it will look like small crumbles.\n\nLightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 10 to 15 turns (it should not leave dough on your hand when you pull away).\n\nDivide into 8 equal balls. Place on the prepared baking sheet.\n\nTop with egg wash. Bake on the top rack of the oven for 25 minutes. Let cool at least 30 minutes before icing.\n\nFor the icing:\nIn a small bowl, whisk the powdered sugar with milk until smooth. Transfer to a small ziplock bag and cut the tip. Ice the tops of the rolls in a cross pattern.\n\nAir Fryer Method:\nPreheat the air fryer 325F degrees and set for 11 to 12 minutes.\n\nTransfer in batches without overcrowding and bake 11 to 12 minutes, or until golden. No need to turn.\n\nLet cool at least 30 minutes before icing.",
                "recipe_info_nutrition": "Serving: 2buns\nCalories: 230kcal\nCarbohydrates: 46g\nProtein: 10.5g\nFat: 0.5g\nSodium: 426mg\nFiber: 1.5g\nSugar: 16.5g\nBlue Smart Points:7\nGreen Smart Points:8\nPurple Smart Points:7Points +:5"
            }
        ]
    },
    {
        "category_index": "5",
        "category_name": "Dairy-Free WW",
        "category_cover": "https://images.media-allrecipes.com/userphotos/2328466.jpg",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Mediterranean Tuna Salad",
                "recipe_image_url": "https://t.ly/6yjr1",
                "recipe_description": "If you’re looking for a healthy alternative to mayo-laden tuna salad, this Mediterranean tuna salad is sure to please. It contains ingredients like olives, artichoke hearts, and roasted red peppers.",
                "recipe_info_serving": "2",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 (6-ounce) can or jar of tuna (packed in spring water), recommend Safe Catch Tuna\n1/2 cup artichoke hearts, diced\n1/2 cup pitted kalamata olives, chopped\n1 roasted red pepper, chopped\n1/4 cup fresh chopped parsley\n2 tablespoons slivered basil leaves\n3 tablespoons olive oil\nJuice of 1 lemon\nSalt and fresh ground pepper, to taste",
                "recipe_directions": "Step 1\nCombine all of the ingredients in a bowl and season with salt and pepper. Chill until ready to serve.\n\nStep 2\nServe in lettuce leaves, on a baguette, or on whole grain crackers.",
                "recipe_info_nutrition": "Yields: 2 servings\nServing Size: 1 cup\nCalories: 337\nTotal Fat: 25 g\nSaturated Fat: 3 g\nTrans Fat: 0 g\nCholesterol: 31 mg\nSodium: 623 mg\nCarbohydrates: 14 g\nDietary Fiber: 6 g\nSugars: 3 g\nProtein: 20 g\nSmartPoints (Freestyle): 10"
            },
            {
                "recipes_index": "2",
                "recipes_name": "Slow Cooker Balsamic Chicken",
                "recipe_image_url": "https://t.ly/ggJN8",
                "recipe_description": "This Slow Cooker Balsamic Chicken has quickly become a fan favorite. We love how the balsamic vinegar used in this recipe works a tenderizer, allowing the chicken to soak up every delicious ounce of flavor from the tomatoes, onions, and seasonings.",
                "recipe_info_serving": "10",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "4-6 boneless, skinless, chicken breasts (about 40 ounces)\n2 14.5 oz can diced tomatoes\n1 medium onion thinly sliced (Not chopped)\n4 garlic cloves\n1/2 cup balsamic vinegar (for gluten-free use White Balsamic Vinegar which doesn't have caramel coloring)\n1 tablespoon olive oil\n1 teaspoon dried oregano\n1 teaspoon dried basil\n1 teaspoon dried rosemary\n1/2 teaspoon thyme\nground black pepper and salt to taste",
                "recipe_directions": "Step 1\nPour the olive oil on bottom of slow cooker, add chicken breasts, salt and pepper each breast, put sliced onion on top of chicken then put in all the dried herbs and garlic cloves. Pour in vinegar and top with tomatoes.\n\nStep 2\nCook on high 4 hours, serve over angel hair pasta.",
                "recipe_info_nutrition": "Yields: 10 Cups\nServing size: 1 Cup\nCalories: 238\nFat: 12 g\nSaturated fat: 3 g\nTrans fat: 0 g\nCholesterol: 73 mg\nSodium: 170 mg\nCarbohydrate: 7 g\nFiber: 2 g\nSugar: 4 g\nProtein 25 g\nSmart Points (Freestyle): 1"
            }
        ]
    },
    {
        "category_index": "6",
        "category_name": "Dinner WW",
        "category_cover": "https://i.pinimg.com/564x/f7/d8/df/f7d8dfa805d43d4f3b4c915168402726.jpg",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Skinny Burrito in a Jar",
                "recipe_image_url": "https://t.ly/2Vyyb",
                "recipe_description": "We’ve all seen those tasty salad in a jar recipes on Pinterest. But sometimes a girl just needs something a bit more filling. Enter the Skinny Burrito in a Jar. Yes, we actually put a burrito in a jar.",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup salsa, no sugar added\n1 (15 ounce) [can black beans, drained\n1 cup reduced fat cheddar cheese, shredded\n1/2 cup Greek Yogurt, non-fat (optional non-fat sour cream)",
                "recipe_directions": "Step 1\nEvenly divide each ingredient into 4 (1/2 pint size) canning jars. Add ingredients in this order: 1/4 cup salsa, 1/4 heaping cup black beans, 1/4 cup cheese, and 2 tablespoons yogurt or sour cream.\n\nStep 2\nRefrigerate for up to two days. Eat straight from the jar or add to a whole wheat wrap.\n\nStep 3\nTIP: Try adding 1/4 cup cooked quinoa or brown rice to each jar.",
                "recipe_info_nutrition": "Yields: 4 servings\nServing Size:1 jar\nCalories: 191\nTotal Fat: 2 g\nSaturated Fat: 1 g\nTrans Fat: 0 g\nCholesterol: 1\nCarbohydrates: 27 g\nSodium: 27 mg\nDietary Fiber: 7 g\nSugars: 6 g\nProtein: 15 g\nSmartPoints (Freestyle): 4"
            },
            {
                "recipes_index": "2",
                "recipes_name": "Mediterranean Quinoa Salad with Seasonal Vegetables",
                "recipe_image_url": "https://t.ly/Gz3NX",
                "recipe_description": "One of the best ways to ensure that you’re getting all of the nutrients your body needs to be healthy and strong is to add a rainbow of natural colors to your diet. Not only are colorful foods loaded with essential vitamins and minerals, but when prepared the right way, they taste amazing, too! Our Mediterranean Quinoa Salad with Seasonal Vegetables packs everything your body needs into one healthy and delicious meal.",
                "recipe_info_serving": "-",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup red quinoa, rinsed well (optional white quinoa)\n2 cups water, optional vegetable broth\n\nVinaigrette:\n2 teaspoons whole grain mustard (I used Whole Grain Country Dijon)\n3 tablespoons freshly squeezed lemon juice\n1 tablespoon white wine vinegar\n2 garlics clove, finely minced\n1/4 teaspoon crushed red pepper flakes\nFreshly ground black pepper to taste\nKosher or sea salt to taste|\n1/2 cup extra-virgin olive oil\n\nVegetables:\n1 cucumber, chopped into small chunks (for the cool weather method, use one zucchini in place of the cucumber)\n1 1/2 cups whole kernel corn cut from the cob, recipe for Easy Oven Roasted Corn on the Cob\n1 pint cherry or grape tomatoes, halved lengthwise\n1 medium red onion, thinly sliced\n1/2 cup chopped Italian parsley",
                "recipe_directions": "Step 1\nBring quinoa and 2 cups water to a boil in a medium pot over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 15 minutes. Remove pot from heat and allow to stand, covered, for 5 minutes. Fluff with a fork. Note: I like to cook the quinoa the day before and refrigerate so that its already cold and prep time is lessened.\n\nStep 2\nVinaigrette - In a medium bowl whisk together mustard, lemon juice, white wine vinegar, garlic, red pepper flakes, salt and pepper. Gradually whisk in olive oil. Set aside.\n\nStep 3\nTip: I highly recommend roasted corn for this recipe as it adds just the right amount of sweetness. For the cool weather method, use frozen kernel corn, allow to thaw and drain off any water before adding to the roasting pan. See below for the cool weather method.\n\nStep 4\nIn a large mixing bowl, combine cucumber, corn, tomatoes, onion, and parsley, and cooled quinoa. Add Vinaigrette to mixture and toss gently. Serve immediately or refrigerate covered until ready to serve.\n\nStep 5\nRoasted Vegetable Method for Cool Weather Months: Preheat oven to 400 degrees.\n\nStep 6\nWhile quinoa is cooking, add zucchini and onions to a medium mixing bowl, add 2 tablespoons vinaigrette and toss to coat. Place zucchini and onions on a 13x9x2 non-stick baking sheet or roasting pan. Spread the vegetables so they are not touching.\n\nStep 7\nNext, add tomatoes and corn to the same mixing bowl and add 2 tablespoons vinaigrette, toss gently to coat, set aside.\n\nStep 8\nRoast zucchini and onions, uncovered, for 20 minutes. Stir vegetables and add tomatoes and corn. Continuing roasting until tomatoes collapse, about 10 minutes. Remove vegetables and set aside.\n\nStep 9\nIn a large skillet, over medium-low heat, add quinoa, remaining Vinaigrette, parsley, and additional salt and freshly ground black pepper to taste, simmer 2 minutes. Add roasted vegetables to quinoa, toss to combine and cook an additional 2 minutes.",
                "recipe_info_nutrition": "Yields: 8 cups\nServing Size: 1 cup\nCalories: 260\nTotal Fat: 15 g\nSaturated Fat: 2 g\nTrans Fat: 0 g\nCholesterol: mg\nSodium: 19 mg\nCarbohydrates: 27 g\nDietary Fiber: 3 g\nSugars: 4 g\nProtein: 5 g\nSmartPoints (Freestyle): 8"
            },
            {
                "recipes_index": "3",
                "recipes_name": "Slow Cooker Chicken Gyros",
                "recipe_image_url": "https://t.ly/Rbdpq",
                "recipe_description": "Love Greek takeout, but hate how greasy it can be? Homemade meat for gyros is surprisingly easy to make! You can prepare it in the slow cooker in just 15 minutes, and have hot slices of seasoned meat ready to pile onto pita bread by dinnertime!",
                "recipe_info_serving": "8",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1/2 small onion\n3 cloves garlic\n2 pounds ground chicken\n2 eggs, whisked\n1/2 cup plain whole wheat breadcrumbs\n1 lemon, juiced and zested\n1 teaspoon dried thyme\n1/4 teaspoon cinnamon\n1/4 teaspoon nutmeg\n2 teaspoons salt\n1 tablespoon extra virgin olive oil\n12 (6-inch) whole wheat naan or pita bread rounds\nToppings: 1 tomato (chopped), 1 cucumber (sliced), 1/2 cup lowfat plain greek yogurt, 1 lemon (cut into wedges)",
                "recipe_directions": "Step 1\nIn a food processor, pulse onion and garlic until pureed.\n\nStep 2\nIn a large bowl, stir together onion puree, ground chicken, eggs, breadcrumbs, lemon (juice and zest), thyme, cinnamon, nutmeg, and salt. Mix together until well combined.\n\nStep 3\nForm into a large ball and place in a 4-quart crockpot which has been drizzled with olive oil. Cover and cook for 4-6 hours on high, or 6-8 hours on low.\n\nStep 4\nUnplug crockpot and remove lid 30 minutes before serving. This will allow the gyros to set and cut into nice slices.\n\nStep 5\nWhen ready to serve, remove meat from slow cooker. Slice and serve on warmed pita bread topped with tomatoes, cucumbers, yogurt, and fresh-squeezed lemon juice. Enjoy!",
                "recipe_info_nutrition": "Yields: 8 servings\nServing Size: 1-1/2 gyros\nCalories: 248\nTotal Fat: 13 g\nSaturated Fat: 4 g\nTrans Fat: 0 g\nCholesterol: 87 mg\nSodium: 228 mg\nCarbohydrates: 10 g\nDietary Fiber: 1 g\nSugars: 2 g\nProtein: 23 g\nSmartPoints (Freestyle): 7"
            },
            {
                "recipes_index": "4",
                "recipes_name": "Grilled Turkey Veggie Burgers",
                "recipe_image_url": "https://t.ly/dEv51",
                "recipe_description": "Nothing says summer more than a backyard barbecue. Unfortunately, so many of the foods we love to barbecue aren’t exactly the best for our bodies. Don’t let a little summer indulgence derail your plans to eat healthy.",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 pound lean ground turkey\n1 cup grated carrot\n1 cup grated zucchini\n2 cloves garlic, minced\n1/2 teaspoon black pepper\nKosher or sea salt to taste\n2 teaspoons olive oil\n6 slices whole grain artisan bread\n6 Romaine heart lettuce leafs\n1 medium tomato, sliced for 6 servings",
                "recipe_directions": "Step 1\nIn a large mixing bowl combine the first six ingredients and shape into 6 patties. Patties can be cooked on an outdoor grill, griddle, skillet or oven broiler. Cook patties over medium heat for about about 12 minutes or until there is no longer any pink color.\n\nStep 2\nWhile the burger are cooking, brush olive oil over one side of bread slices and either broil in the oven, place on a griddle or skillet and cook until golden and crispy. Add favorite condiments to burger and serve immediately.\n\nStep 3\nTry our Goat Cheese Yogurt Spread, featured in the Turkey Veggie Burger photo.",
                "recipe_info_nutrition": "Yields: 6 Burgers\nServing Size: 1 Burger\nCalories: 228\nTotal Fat: 10 g\nSaturated Fat: 2 g\nTrans Fat: 0 g\nCholesterol: 56\nCarbohydrates: 15 g\nSodium: 185 mg\nDietary Fiber: 3 g\nSugars: 4 g\nProtein: 19 g\nSmartPoints(Freestyle): 6"
            },
            {
                "recipes_index": "5",
                "recipes_name": "Quinoa and Vegetable Stir-Fry",
                "recipe_image_url": "https://t.ly/1jdkM",
                "recipe_description": "Quinoa Vegetable Stir Fry is a delicious and flavorful dish with an Asian flair. The combination of vegetables, egg, and quinoa not only tastes delectable, but also provides a huge source of protein and fiber. By substituting the rice usually found in stir-fry with quinoa, we turn a popular side dish into a nutritional powerhouse with an even better taste.",
                "recipe_info_serving": "5",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 cup pre-rinsed quinoa\n2 cups vegetable broth, optional chicken broth\n1 tablespoon olive oil\n1 teaspoon sesame seed oil\n1 cup finely diced carrots\n1/2 cup minced green onions\n2 cloves garlic, minced\n1/2 cup frozen peas (thawed)\n2 eggs, beaten (omit for vegetarian)\n2 tablespoons lite soy sauce, Optional Gluten-Free soy sauce, Tamari or Bragg Liquid Aminos, more or less to taste\nSalt optional",
                "recipe_directions": "Step 1\nIn a medium saucepan, add quinoa and broth, turn to medium-high heat, cover, bring to a boil and reduce heat to a simmer. Cook until all liquid has been absorbed, about 15 minutes. Remove from heat and allow to cool. Refrigerate quinoa until cold, approximately two hours. Save time by cooking ahead and make the stir-fry the next day.\n\nStep 2\nIn a large skillet, heat oils to medium-low heat, add carrots and green onions, cover and cook until tender, approximately 8 minutes. Add garlic, cook one additional minute. Add quinoa and peas, cook until heated through, 5 to 6 minutes.\n\nStep 3\nIf using eggs, push quinoa to the sides of the skillet, add eggs and scramble. Stir to combine scrambled eggs with quinoa mixture. Add soy sauce and cook just until heated, about 1 minute.",
                "recipe_info_nutrition": "Yields: 5\nServing size: 1 cup\nCalories: 250\nTotal Fat: 13 g\nSaturated Fats: 2 g\nTrans Fats: 0 g\nCholesterol: 0 mg\nSodium: 182 mg\nCarbohydrates: 28 g\nDietary fiber:5 g\nSugars: 1 g\nProtein: 9 g\nSmartPoints: 7"
            },
            {
                "recipes_index": "6",
                "recipes_name": "Slow Cooker Macaroni and Cheese",
                "recipe_image_url": "https://t.ly/WzOJ9",
                "recipe_description": "Imagine a healthier version of Macaroni and Cheese that actually tastes good! Couldn’t you just squeak with excitement? We believe there is room in anyone’s eating plan for a special treat on occasion. So enjoy this as a side dish with a serving of lean protein and a nice big heap of veggies and you’ll have a nicely balanced meal.",
                "recipe_info_serving": "-",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 1/2 cups, 1% milk\n2 egg whites\n2 teaspoon cornstarch or tapioca starch\n4 ounces 2% sharp cheddar cheese (get the block and grate 1 cup full. That's about 4 oz.)\n2 cups dry, penne whole wheat pasta",
                "recipe_directions": "Step 1\nWhisk together the milk, egg whites and cornstarch in your slow cooker insert. Be sure to whisk well.\n\nStep 2\nStir in the grated cheese and pasta shells.\n\nStep 3\nCook on low for 1-1/2 to 2 hours.\n\nNOTES ON THE RECIPE:\n\nStep 4\nAfter the first hour, stir the food on a semi regular basis. About every 15 minutes or so. This will do 2 things. It will allow the pasta to cook evenly. It will also allow you to keep any eye on the pasta and see when it's done. Every slow cooker is different, so the timing for this recipe may be slightly different on this for you. Pasta goes from cooked to mush very quickly. So be sure to keep stirring on occasion to keep an eye on things.\n\nStep 5\nThis was made in a 3 quart slow cooker. Should you wish to double the recipe, double everything except the cornstarch (use 1 tbsp.) and cook in a 4 or 5 quart slow cooker (we used a 5 quart for doubling the recipe). Time and temp does not change when doubling the recipe.\n\nStep 6\nAlso, if doubling the milk, you will most likely end up with extra sauce. This sauce is wonderful over a side of veggies.\n\nStep 7\nFor a crispier top, place under broiler oven for 3-5 minutes.\n\nStep 8\nNote: We recommend penne pasta with this slow cooker version. Smaller shells don't hold up well in the slow cooker.",
                "recipe_info_nutrition": "Yields: 3 cups\nServing Size: 1/2 Cup\nCalories: 244\nTotal Fat: 8 g\nSaturated Fats: 5 g\nTrans Fats: 0 g\nCholesterol: 16 mg\nSodium: 198 mg\nCarbohydrates: 24 g\nDietary fiber: 4 g\nSugars: 4 gm\nProtein: 11 g\nSmartPoints (Freestyle) 8"
            },
            {
                "recipes_index": "7",
                "recipes_name": "Skinny Lasagna Rolls",
                "recipe_image_url": "https://t.ly/Le8GX",
                "recipe_description": "Skinny Lasagna Rolls are filled with delicious, traditional Italian ingredients including flavorful herbs and spices. This healthy alternative to traditional lasagna is low-calorie, making it easier than ever to stick to the fitness plan. Make this tasty dish ahead of time, and keep them in the freezer for a healthy recipe that pleases the whole family.",
                "recipe_info_serving": "10",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "10 whole wheat lasagna noodles, cooked to al dente (about 8 minutes), well drained\n1 (24 ounce) jar marinara sauce (no sugar added, I like Ragu Lite or Amy's Pasta Sauce)\n1 tablespoon olive oil\n2 cloves garlic, minced\n6 cups baby spinach, loosely packed and chopped well\n1 cup low-fat ricotta cheese\n1 1/2 cups part-skim, shredded mozzarella\n1/2 cup low-fat cottage cheese (small curd if possible)\n1 egg white\n1 teaspoon dried oregano\nKosher or sea salt to taste\n1/2 teaspoon black pepper\n1/4 cup grated parmesan cheese",
                "recipe_directions": "Step 1\nPreheat oven to 425 degrees. Add 1 1/4 cups marinara to a 13 x 9 x 2 casserole dish.\n\nStep 2\nIn a large skillet, add oil and heat to medium-low heat. Saute garlic until fragrant, about 1 minute. Add chopped spinach and saute until wilted, about 3 minutes.\n\nStep 3\nIn a large mixing bowl, combine garlic, spinach, ricotta, 1 cup mozzarella, cottage cheese, egg white, oregano, salt and pepper.\n\nStep 4\nOn a work surface, lined with parchment paper, arrange lasagna noodles flat, add 1/4 cup cheese and spinach mixture to each noodle, spread evenly to cover noodles. Start rolling the noodle at the end closest to you. Place lasagna rolls seam side down, not quite touching, in the prepared casserole dish. Evenly spread 1 cup marinara over rolls, sprinkle with remaining mozzarella and parmesan.\n\nStep 5\nCover with aluminum foil and bake 20 minutes, or until cheese is hot and bubbly. If desired, serve rolls with additional heated marinara.",
                "recipe_info_nutrition": "Yield: 10 Lasagna Rolls\nServing Size: 1 Lasagna Roll\nCaloriess: 240\nProtein: 15 g\nCarbohydrates: 25 g\nFat: 8.5 g\nSaturated fat: 3.5 g\nCholesterol: 18 mg\nFiber: 5 g\nSugar: 4 g\nSodium: 460 mg\nSmartPoints (Freestyle): 7"
            },
            {
                "recipes_index": "8",
                "recipes_name": "Baked Parmesan Chicken",
                "recipe_image_url": "https://t.ly/V5x9x",
                "recipe_description": "This recipe for baked parmesan chicken may just become one of your weeknight favorites. Enjoy!",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1/4 cup gluten free flour blend (or white whole wheat flour, or spelt flour, or all-purpose)\n1/3 cup shredded or grated Parmesan cheese (the fresh kind, not the powdered type)\n1/2 tsp black pepper\n2 tsp paprika (or garlic powder, whatever your preference)\n2-3 egg whites, beaten\n4 small chicken breast filets",
                "recipe_directions": "Step 1\nPreheat your oven to 350 degrees. Mist or spray a shallow baking dish with cooking spray or healthy oil.\n\nStep 2\nCombine the flour, Parmesan cheese, pepper, paprika (or garlic powder) in a shallow dish. In a separate bowl, place the beaten egg white. Dip the chicken breasts in the egg white, then dredge in the flour/cheese mixture.\n\nStep 3\nPlace coated chicken in dish and bake for 45 min to 1 hr uncovered (cooking time depends on the size of your chicken breast). Do not flip halfway through. It will be done when the coating is browned, and when pierced, its no longer pink and the juices run clear.",
                "recipe_info_nutrition": "Yields: 4 servings\nServing Size: 1 chicken breast\nCalories: 206\nTotal Fat: 6.8 g\nSaturated Fat: 3.1 g\nTrans Fat: 0 g\nCholesterol: 78 mg\nSodium: 419 mg\nCarbohydrates: 6.8 g\nDietary Fiber: 1.2 g\nSugars: 0 g\nProtein: 31.9 g\nSmartPoints (Freestyle): 4"
            },
            {
                "recipes_index": "9",
                "recipes_name": "Slow Cooker Chicken Pot Roast",
                "recipe_image_url": "https://t.ly/6XOK7",
                "recipe_description": "This recipe combines everything you love about pot roasts with roasted chicken. Skip the rotisserie section and make this Chicken Pot Roast at home.",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 large roasting chicken\n2 teaspoons extra-virgin olive oil\n2 garlic cloves, minced\n2 teaspoons fresh thyme\n1 teaspoon black pepper\n1 teaspoon paprika\n1 teaspoon kosher or sea salt\n2 stalks celery\n1/4 cup water (optional)\n1 cup baby carrots\n2 medium potatoes, cut into 1 cubes (optional, substitute with sweet potatoes for a Paleo-friendly recipe)",
                "recipe_directions": "Step 1\nRinse and pat dry chicken. Rub the outside of chicken with olive oil. Combine spices and rub on the outside of the chicken. Place minced garlic in the cavity along with a little more salt and pepper. Add water to the slow cooker, next the celery and the chicken on top, breast side up. The celery prevents the chicken from browning too much on the bottom.\n\nStep 2\nAdd carrots and potatoes around chicken. Cover and cook on low 6 hours or until chicken has reached an internal temperature of 165-170 degrees and veggies are tender. Use a meat thermometer to check for doneness or pierce with a fork, to make sure the juices run clear.\n\nStep 3\nFor extra browning, carefully remove chicken from the slow cooker, place in a large roasting pan and broil until desired color has been reached. Garnish chicken with fresh thyme, if desired.\n\nStep 4\nNote: Adding water is not necessary, but I like to add 1/4 cup for additional moisture.\n\nStep 5\nTip: Cook with skin for additional moisture. Be sure to remove and discard before serving.",
                "recipe_info_nutrition": "Servings: 6\nServing size: 1/6 of recipe\nCalories: 178\nTotal Fat: 8 g\nSaturated Fats: 2 g\nTrans Fats: 0 g\nCholesterol: 31 mg\nSodium: 104 mg\nCarbohydrates: 15 g\nDietary fiber: 3 g\nSugars: 2 g\nProtein: 10 g\nSmartPoints (Freestyle): 2"
            },
            {
                "recipes_index": "10",
                "recipes_name": "Slow Cooker Cheesy Spaghetti with Homemade Turkey Sausage",
                "recipe_image_url": "https://t.ly/7jx8w",
                "recipe_description": "Made with 100% clean ingredients, our twist on classic spaghetti combines spicy homemade turkey sausage with whole wheat pasta and zesty sauce. Perfect for a cool fall or winter evening, this yummy slow cooker spaghetti recipe will leave your taste buds craving seconds, without the guilt!",
                "recipe_info_serving": "8",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 lb lean ground turkey sausage (see recipe below)\n1 (24 ounce) jar spaghetti sauce (no sugar added)\n8 ounces (uncooked) 100% whole wheat spaghetti, about 2/3 of a 13.25 oz box, break into small pieces before adding to meat mixture\n1 cup low fat cottage cheese\n1 cup skim mozzarella cheese, shredded\n1 cup low-fat ricotta cheese\n1 teaspoon dried oregano\n1 tablespoon chopped (fresh) basil or 1 teaspoon dried basil\nKosher or sea Salt to taste\n1/2 tsp ground black pepper\n\nIngredients to Make Turkey Sausage\n1 lb lean ground turkey or chicken\n1/2 tsp garlic powder\n1/2 tsp freshly ground black pepper\n1 tsp dried sage\n1/4 tsp cayenne pepper\n1 tsp dried oregano",
                "recipe_directions": "Step 1\nAdd all the sausage ingredients a large mixing bowl and mix thoroughly. Cook ground turkey sausage in a large skillet over medium heat, breaking into small pieces while cooking. Ensure the turkey loses its pink color before removing from heat. Drain, discard any fat and set aside. Combine meat with marinara.\n\nStep 2\nIn a medium bowl combine cooked turkey sausage with the remaining ingredients, add to slow cooker. Cover and cook on low 2-3 hours or until cheese is bubbly and pasta al dente.\n\nStep 3\nServe and sprinkle with parmesan if desired.",
                "recipe_info_nutrition": "Data using turkey sausage:\nYields: 8 servings\nServing size: 1-1/4 cup\nCalories: 372\nTotal Fat: 13 g\nSaturated Fat: 6 g\nCholesterol: 72 mg\nSodium: 175 mg\nCarbohydrates: 38 g\nSugars: 9 g\nFiber: 6 g\nProtein: 25 g\nSmartPoints (Freestyle): 7\n\nData without turkey sausage:\nYields: 8 servings\nServing Size: 1 cup\nCalories: 289\nTotal Fat: 9 g\nSaturated Fat: 4 g\nTrans Fat: 0\nCholesterol: 23 mg\nSodium: 142 mg\nCarbohydrates: 38 g\nFiber: 6 g\nSugars: 9 g\nProtein: 15 g\nSmartPoints (Freestlye): 7"
            },
            {
                "recipes_index": "11",
                "recipes_name": "WARM CURRY ROASTED VEGETABLE SALAD",
                "recipe_image_url": "https://t.ly/Wg7EX",
                "recipe_description": "This nourishing Warm Curry Roasted Vegetable Salad with Honey Curry Dressing is a delicious vegetarian, gluten- and dairy-free dinner or make-ahead lunch.",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "10 m",
                "recipe_info_cook_time": "40 m",
                "recipe_info_ready_time": "50 m",
                "recipe_ingredients": "olive oil spray\n1 1/2 pounds peeled and diced sweet potato, 1/2-inch cubes (from 2 large or 3 small)\n2 red bell peppers, cut 1-inch cubes\n1 large red onion, quartered and halved\n2 tablespoons olive oil\n1 1/2 tablespoons apple cider vinegar\n1 teaspoon cumin\n1 teaspoon curry powder\n4 cups broccoli florets\n1/2 teaspoon kosher salt\n\nFor the salad dressing:\n2 tablespoons olive oil\n1 1/2 tablespoons apple cider vinegar\n1 tablespoon honey\n1 teaspoon kosher salt\n1 teaspoon cumin\n1 teaspoon curry powder",
                "recipe_directions": "Preheat the oven to 400°F. Spray a large sheet pan with oil.\n\nMix the sweet potato, red pepper and onion with oil, vinegar, cumin, curry powder and salt and toss well.\n\nTransfer to the prepared sheet pan. Bake 20 minutes, tossing halfway until the vegetables begin to soften, add the broccoli (spritz it with olive oil) and cook 15 to 18 more minutes, until the sweet potatoes are browned and tender.\n\nWhile the vegetables are cooking, mix the salad dressing together in a large bowl.\n\nRemove the roasted veggies from the oven and while still hot, toss them into the large bowl with the salad dressing.Divide equally between 4 bowls.",
                "recipe_info_nutrition": "Serving: 1bowl\nCalories: 378kcal\nCarbohydrates: 59g\nProtein: 6.5g\nFat: 15g\nSaturated Fat: 2g\nSodium: 471mg\nFiber: 10g\nSugar: 16g\nBlue Smart Points:10\nGreen Smart Points:10\nPurple Smart Points:5"
            },
            {
                "recipes_index": "12",
                "recipes_name": "INSTANT POT SPAGHETTI AND TURKEY MEATBALLS",
                "recipe_image_url": "https://t.ly/zZB5G",
                "recipe_description": "This one-pot Instant Pot Spaghetti and Turkey Meatballs is a fast and easy dish the kids and whole family will love!",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "10 m",
                "recipe_info_cook_time": "30 m",
                "recipe_info_ready_time": "40 m",
                "recipe_ingredients": "Meatballs:\n2 tablespoons skim milk, or water\n1/3 cup seasoned breadcrumbs\n1/3 cup grated Pecorino Romano cheese\n2 small cloves crushed garlic, or 1 large\n1 large egg\n1 tablespoon tomato paste\n1/4 cup chopped parsley, plus more for garnish\n1/4 teaspoon kosher salt\n1 1/2 pounds 93% ground turkey\ncooking spray\n\nSpaghetti and Sauce:\n2 cloves garlic, smashed with the side of a knife\n1/4 cup torn basil, plus more for garnish\n28- ounce can crushed tomatoes, I prefer Tuttorosso\nkosher salt and black pepper, to taste\n12 ounces dry whole wheat spaghetti, DeLallo\n2 cups low sodium chicken broth",
                "recipe_directions": " a large bowl combine the milk, breadcrumbs, Pecorino, garlic, egg, tomato paste, parsley and salt and mix well to combine.\n\nAdd the turkey and mix using a fork to fully mix everything together, careful not to overwork and form into 18 meatballs.\n\nPress sauté on the Instant Pot and add the oil and garlic and cook until golden, about 1 to 2 minutes.\n\nTurn off the pressure cooker.\n\nAdd the tomatoes, basil, salt and pepper to taste and gently place the meatballs in the sauce.\n\nDon’t worry if they are snug in the pot or aren’t completely covered in sauce. If you have to, stack a few on top of each other as needed but don’t smash them.\n\nFor the spaghetti:\nBreak 12 ounces of dried spaghetti in half and spread them in one or two layers over the meatballs. Do not stir.\n\nPour in 2 cups of low-sodium chicken broth.\n\nLock the lid on and make sure the valve is set to seal. Set to cook on HIGH pressure for 8 minutes.\n\nUse the quick release to let the pressure out once it's done, then shut off and uncover.\n\nStir pasta into the sauce, it will thicken and soak the sauce up so no worries if it looks too watery.\n\nServe immediately with grated cheese and basil for garnish.",
                "recipe_info_nutrition": "Serving: 13/4 cups\nCalories: 480kcal\nCarbohydrates: 55g\nProtein: 31g\nFat: 13.5g\nSaturated Fat: 3.5g\nCholesterol: 119.5mg\nSodium: 830mg\nFiber: 6.5g\nSugar: 6.5g\nBlue Smart Points:11\nGreen Smart Points:12\nPurple Smart Points:6"
            }
        ]
    },
    {
        "category_index": "7",
        "category_name": "Dish Type WW",
        "category_cover": "https://t.ly/y3eqy",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Clean Eating Chicken Salad",
                "recipe_image_url": "https://t.ly/y3eqy",
                "recipe_description": "I’m sure we’ve all had more than a few versions of chicken salad. So many of them are mayonnaise-laden and heavy, filling us up with more unhealthy fats than we need.",
                "recipe_info_serving": "4",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "2 cooked skinless, boneless chicken breasts - cut into cubes\n2 celery stalks, chopped\n1/4 red onion, chopped\n1/2 cup red seedless grapes, quartered\n1/2 cup Greek yogurt, non-fat\n1 tsp garlic powder\n1 tsp freshly ground black pepper\nSea salt to taste\n2 whole-wheat pita pockets, halved\n4 romaine lettuce leaves",
                "recipe_directions": "Step 1\nIn a large bowl, mix all of the salad ingredients. Chicken salad can be eaten as is or eat as a pita sandwich. Recipe serves 4.",
                "recipe_info_nutrition": "Servings: 4\nCalories: 291\nTotal Fat: 11 g\nSaturated Fat: 4 g\nTrans Fat: 0 g\nCholesterol: 60 mg\nSodium: 486 mg\nCarbohydrates: 25 g\nDietary Fiber: 3 g\nSugars: 5 g\nProtein: 25 g\nSmartPoints: 2"
            }
        ]
    },
    {
        "category_index": "8",
        "category_name": "Drinks & Smoothies WW",
        "category_cover": "https://i.pinimg.com/564x/89/1c/f3/891cf3368d63fe22bc0ac5ec57dad77a.jpg",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Wake Me Up, Keep Me Going Smoothie",
                "recipe_image_url": "https://t.ly/k3WJD",
                "recipe_description": "Need a quick breakfast that provides a ton of nutrients, energy, protein, and actually tastes good? Healthy smoothies are for you! This smoothie recipe is one of our favorites, and is sure to get you going first thing in the  morning.",
                "recipe_info_serving": "2",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "1 frozen banana, (peel and slice before freezing)\n1/2 cup frozen grapes of any color\n1/2 avocado (peeled and seeded)\n1 cup spinach, loosely packed\n1 cup kale, removes stem and discard, loosely packed\n2 tablespoons chia seeds\n1 1/2 cups chilled green tea, unsweetened (home brewed is best)\nice if needed",
                "recipe_directions": "Step 1\nAdd all ingredients to the blender, except ice, blend until smooth. Add ice for a thicker smoothie.\n\nStep 2\nRecommend organic or homegrown spinach and kale.\n\nStep 3\nNOTE: All fats in this recipe are healthy fats which comes from the superfood avocado. The list of carotenoids found in avocado include well-known carotenoids like beta-carotene, alpha-carotene and lutein, but also many lesser known carotenoids including neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin. Also, this vegetable has anti-inflammatory benefits anti-inflammatory benefits.",
                "recipe_info_nutrition": "Yields: 2\nServing size: 1 1/2 cups\nCalories: 226\nTotal Fat: 11 gm\nSaturated Fats: 2 gm\nTrans Fats: 0 gm\nCholesterol: 0 mg\nSodium: 26 mg\nCarbohydrates: 31 gm\nDietary fiber: 10 gm\nSugars: 13 gm\nProtein: 5 gm\nSmartPoints (Freestyle): 8"
            }
        ]
    },
    {
        "category_index": "9",
        "category_name": "Paleo WW",
        "category_cover": "https://t.ly/eBjbk",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Grilled Chicken and Blueberry Salad",
                "recipe_image_url": "https://t.ly/eBjbk",
                "recipe_description": "Tired of the same old grilled chicken salads for lunch?  Brighten up your boring greens with this Grilled Chicken and Blueberry Salad! Take the leftover chicken from the grilled chicken dish you had for dinner last night and turn it into a fresh and flavorful salad.",
                "recipe_info_serving": "-",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "5 cups mixed greens\n1 cup blueberries\n¼ cup slivered almonds\n2 cups cubed chicken breasts, cooked\n\nDressing\n¼ cup olive oil\n¼ cup apple cider vinegar\n¼ cup blueberries\n2 Tbsp honey\nsalt and pepper to taste",
                "recipe_directions": "Step 1\nIn a large bowl, toss the greens, blueberries, almonds, and chicken breasts until well mixed.\n\nStep 2\nFor the salad dressing, combine the olive oil, apple cider vinegar, blueberries, and honey in a blender. Blend until smooth. Add salt and pepper to taste.",
                "recipe_info_nutrition": "Serving Size: 4 salads\nCalories: 266\nTotal Fat: 17.9 g\nSaturated Fat: 2.6 g\nTrans Fat: 0 g\nCholesterol: 25 mg\nSodium: 56 mg\nCarbohydrates: 18.0 g\nDietary Fiber: 2.7 g\nSugars: 13.6 g\nProtein: 10.9 g\nSmartPoints (Freestyle): 7"
            }
        ]
    },
    {
        "category_index": "10",
        "category_name": "Salad WW",
        "category_cover": "https://i.pinimg.com/564x/67/e4/1b/67e41bf53136231755342b95b91b8d0c.jpg",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "Skinny Taco Salad in a Jar",
                "recipe_image_url": "https://t.ly/vwpNW",
                "recipe_description": "While many taco salad recipes are topped with full fat cheese, rich sour cream, and fried tortillas, our version is full of southwest flavor, made with wholesome, clean ingredients like ground turkey and fresh tomatoes.",
                "recipe_info_serving": "6",
                "recipe_info_prep_time": "-",
                "recipe_info_cook_time": "-",
                "recipe_info_ready_time": "-",
                "recipe_ingredients": "Salad:\n1/2 pound ground turkey\n1 teaspoon chili powder\n1/2 teaspoon cumin\n1/4 teaspoon garlic powder\n1/4 teaspoon sea salt\n1/2 cup whole grain tortilla chips, broken\n1/2 cup shredded cheddar cheese, reduced-fat\n3 cups chopped romaine lettuce\n1 cup halved cherry tomatoes\n1/2 cup salsa, no sugar added\n\nCreamy Salsa Dressing: (optional)\n2 tablespoons plain Greek yogurt\n2 tablespoons ripe, mashed avocado\nJuice of 1 lime\n1/4 cup salsa\n",
                "recipe_directions": "Step 1\nHeat a skillet over medium heat and add the turkey. Cook until turkey is no longer pink and cooked through. Add spices, stir to combine and transfer to a bowl and let cool.\n\nStep 2\nTo make the salad, divide the tortilla chips between six jars. Layer each with the salsa, turkey mixture, tomatoes, lettuce, and cheese.\n\nStep 3\nMake the optional dressing by blending the yogurt, avocado, lime juice, and salsa in a blender. Blend until creamy and smooth. Top the salad with the dressing, seal the jars and store in the fridge until ready to eat. Eat within 1-2 days for best results.",
                "recipe_info_nutrition": "includes the dressing Yields: 6 servings\nServing Size: 1-1/4 cup (fits well in a pint-sized jar)\nCalories: 196\nTotal Fat: 12 g\nSaturated Fat: 5 g\nTrans Fat: 0 g\nCholesterol: 48 mg\nSodium: 469 mg\nCarbohydrates: 9 g\nDietary Fiber: 2 g\nSugars: 3 g\nProtein: 15 g\nSmartPoints (Freestyle): 3"
            },
            {
                "recipes_index": "2",
                "recipes_name": "KALE AND BUTTERNUT SQUASH SALAD WITH PEARS AND ALMONDS",
                "recipe_image_url": "https://t.ly/Ygllv",
                "recipe_description": "Immune-boosting kale, squash, purple cabbage, arugula, almonds, basil and pears are all tossed in a tangy-sweet dressing. To add more protein, you could add grilled shrimp or salmon.",
                "recipe_info_serving": "2",
                "recipe_info_prep_time": "10 m",
                "recipe_info_cook_time": "25 m",
                "recipe_info_ready_time": "35 m",
                "recipe_ingredients": "For the salad:\nOlive oil spray\n10 ounces from 1 small butternut squash, cut into ½-inch cubes\n1 teaspoon olive oil\n¼ teaspoon kosher salt\nFreshly ground black pepper, to taste\n10 medium Lacinato kale leaves, stems removed, thinly sliced\n2 cups baby arugula\n2 tablespoons chopped basil\n1 small pear, seeded and cut into 1-inch pieces (I used D’anjou)\n1 cup shredded purple cabbage\n2 tablespoons sliced almonds, toasted\n1 ounce crumbled bleu cheese\n\nFor the dressing:\n2 tablespoons plus 1 teaspoon olive oil\n1 tablespoon balsamic vinegar\n1 teaspoon honey\n½ teaspoon Dijon mustard\n1 teaspoon water\nPinch kosher salt\nFreshly ground black pepper, to taste",
                "recipe_directions": "Preheat oven to 425 degrees F. Spray a medium sheet pan with oil, add the squash, oil, salt and pepper and toss to coat.\n\nRoast for 20-25 minutes, tossing halfway through, until fork tender and browned on the edges.\n\nMeanwhile, make the dressing. In a small bowl, whisk together dressing ingredients until emulsified and combined. Set aside.\n\nIn 2 shallow bowls, combine the kale, arugula and basil. Toss to combine.\n\nTop each with ½ the pear, ½ cup cabbage, 1 tablespoon almonds and ½ ounce bleu cheese.\n\nTop each with 2 tablespoons dressing and serve.",
                "recipe_info_nutrition": "Serving: 1bowl (1/2 the salad)\nCalories: 428kcal\nCarbohydrates: 44g\nProtein: 10g\nFat: 27g\nSaturated Fat: 5.5g\nCholesterol: 11mg\nSodium: 456mg\nFiber: 8.5g\nSugar: 17g\nBlue Smart Points:10\nGreen Smart Points:10\nPurple Smart Points:10"
            }
        ]
    },
    {
        "category_index": "11",
        "category_name": "Soup WW",
        "category_cover": "https://i.pinimg.com/564x/24/fa/34/24fa34de621ff48deef6c565e186cfba.jpg",
        "category_data": [
            {
                "recipes_index": "1",
                "recipes_name": "LEBANESE LENTIL SOUP",
                "recipe_image_url": "https://t.ly/xZ15e",
                "recipe_description": "Make a big pot of this healthy, vegetarian (and vegan) Lebanese Lentil Soup, made with green lentils, kale, sweet potato, ginger and lots of garlic and lemon.",
                "recipe_info_serving": "10",
                "recipe_info_prep_time": "10 m",
                "recipe_info_cook_time": "1 h`",
                "recipe_info_ready_time": "1 h 20 m",
                "recipe_ingredients": "1 pound dry green lentil, rinsed (2 1/2 cups dry)\n2 32 ounce boxes vegetables broth (check labels for GF), about 8 cups total\n5 cups water\n2 large carrots, diced 1/4 inch\n3 large celery stalks, diced 1/4 inch\n1 large sweet potato, diced 1/4 inch (10 oz peeled)\n1 1/2 cups chopped cilantro, (1 big bunch or 2 small bunches)\n1 whole bulb garlic,, peeled and minced\n2 tablespoons butter or olive oil\n1 teaspoon kosher salt\njuice of 1 lemon\n2 tablespoons fresh grated ginger, optional\n6 cups 1 bunch Lacinato Kale, Swiss chard or any of your favorite greens",
                "recipe_directions": "Add the lentils to a large pot or Dutch oven and add the broth and water.\n\nBring to a boil, cover and simmer until tender, 30 minutes.\n\nMeanwhile, wash and separate the kale leaves from the stems. Cut the stems to small cubes and cut the leaves in large pieces.\n\nIn a medium skillet melt the butter and add the garlic, cook for less than 1 minute, (don’t burn) then add the cilantro, mix it until it softens and remove from heat immediately (the cilantro should stay almost raw green) set aside.\n\nOnce the lentils are soft add all the vegetables celery, carrots, sweet potato, kale stems and ginger and cook until soft, 15 minutes.\n\nOnce they become soft add the mix of cilantro and garlic along with the lemon on simmer for 2 to 3 minutes.\n\nRemove from heat and add the greens, cover the pot 10 minutes, then mix the soup and serve. Makes 16 cups.",
                "recipe_info_nutrition": "Serving: 11/2 heaping cups\nCalories: 260kcal\nCarbohydrates: 45.5g\nProtein: 13.5g\nFat: 3g\nSaturated Fat: 1.5g\nCholesterol: 6mg\nSodium: 275.5mg\nFiber: 9g\nSugar: 6g\nBlue Smart Points:2\nGreen Smart Points:6\nPurple Smart Points:1"
            }
        ]
    },
    {
        "category_index": "12",
        "category_name": "5 Ingredients or Less WW",
        "category_cover": "https://t.ly/xZ15e",
        "category_data": [
{
    "recipes_index": "1",
    "recipes_name": "BAKED RICE AND PEAS",
    "recipe_image_url": "https://t.ly/vZ11b",
    "recipe_description": "This simple Baked Rice and Peas dish uses pantry and freezer staples, a great side dish to go along with shrimp or chicken.",
    "recipe_info_serving": "5",
    "recipe_info_prep_time": "5 m",
    "recipe_info_cook_time": "45 m",
    "recipe_info_ready_time": "50 m",
    "recipe_ingredients": "1 cup uncooked long grain rice\n14.5 oz can chicken or vegetable broth\n1 teaspoon butter\n2 tbsp Parmesan cheese\n5 oz (1/2 package) frozen peas, or canned",
    "recipe_directions": "Preheat oven to 350°F.\n\nCombine all ingredients in a oven-safe baking dish with a lid.\n\nPlace a piece of tin foil between the lid and the dish to ensure no steam escapes.\n\nBake 45 minutes (do not open, do not peek, do not stir to rice).\n\nWhen 45 minutes is up, remove from oven and let it sit for 10 more minutes to allow the steam to finish cooking the rice, (do not open, do not peek, do not stir to rice).\n\nAfter 10 minutes, remove lid and fluff with a fork.",
    "recipe_info_nutrition": "Serving: 3/4 cup\nCalories: 173kcal\nCarbohydrates: 34.5g\nProtein: 5.5g\nFat: 1.5g\nSaturated Fat: 1g\nCholesterol: 7.5mg\nSodium: 842mg\nFiber: 2g\nSugar: 1.7gBlue Smart Points:5\nGreen Smart Points:5\nPurple Smart Points:5\nPoints +:4"
},
{
    "recipes_index": "2",
    "recipes_name": "BANANA BREAD MUFFIN IN A MUG",
    "recipe_image_url": "https://t.ly/dZJJr",
    "recipe_description": "This easy Banana Bread Muffin in a Mug recipe is perfect when you want a quick breakfast for one in minutes! A great way to use up those brown bananas!",
    "recipe_info_serving": "1",
    "recipe_info_prep_time": "15 m",
    "recipe_info_cook_time": "5 m",
    "recipe_info_ready_time": "20 m",
    "recipe_ingredients": "1/2 very ripe banana\n1/4 teaspoon vanilla extract\n2 tablespoons all-purpose flour, or gluten-free flour mix\n1 teaspoon sugar, optional but not needed\n1/4 teaspoon baking powder\nPinch of salt\n1 tsp oil of your choice, optional but not needed\n\nOptional add ins:\nmini chocolate chips, sprinkles, chopped walnuts, chopped pecans, hemp seeds, etc, (extra points)",
    "recipe_directions": "Mash the banana in a small bowl and mix in oil and vanilla extract.\n\nPut the flour, sugar (if using), baking powder and salt in a small espresso mug. Blend thoroughly with a fork.\n\nAdd the mashed bananas, mix in any additional mix-ins like chocolate chips, nuts, etc.\n\nMicrowave 90 seconds then let it cool about 1 minute before eating. If making a double batch in a large mug, cook 2 minutes.",
    "recipe_info_nutrition": "Serving: 1small mug\nCalories: 108kcal\nCarbohydrates: 25.5g\nProtein: 2g\nSodium: 122mg\nFiber: 2g\nSugar: 7g\nBlue Smart Points:2\nGreen Smart Points:2\nPurple Smart Points:2"
}
        ]
    }
]