Herbal One Oshawa

10/21/2026

SMASH BURGER BOWL WITH SOUTHERN-STYLE HASH BROWNS
INGREDIENTS
avocado oil, as needed
2 cups frozen Southern-style hash brown potatoes
1 pound ground beef, formed into 1-ounce meatballs
salt and freshly ground black pepper to taste
4 slices American cheese, quartered
1 Roma tomato, thinly sliced
6 crunchy lettuce leaves, such as Romaine, julienned
2 green onions, sliced
Burger Sauce
1/4 cup mayonnaise
1 teaspoon spicy brown mustard
1 teaspoon ketchup
1 teaspoon sweet pickle relish
DIRECTIONS
Add enough avocado oil to cover the bottom of a heavy skillet; heat over medium heat. Cook potatoes on all sides until golden brown and crispy, about 12 minutes. Remove and add to a paper towel-lined plate. Set aside and keep warm.
For burgers, season meatballs with salt and pepper. Bring either the same skillet you cooked the potatoes in or another griddle to medium-high heat. Add meatballs. Using the back of a heavy spatula, smash each meatball into a patty, flipping regularly until well browned, about 5 minutes. You may have to work in batches.
Add a quartered slice of cheese to each patty, then briefly cover the skillet with a lid to melt the cheese. Set cooked patties aside when ready. Cover to keep warm while you cook the remaining patties.
For sauce, add mayonnaise, mustard, ketchup, and relish to a small bowl. Mix thoroughly to combine.
To assemble bowls, divide potatoes into 4 individual serving bowls. Divide lettuce and green onion evenly among the bowls. Top with tomato slices and burger patties. Drizzle with sauce.
Serves 4
Time: 40 minutes
1 protein, 1 starch, 1 dairy, 1/2 vegetable, 2 1/2 fat See less

10/16/2026

Make your successes tangible 🤏
Numbers are one measurement. There's nothing better than being able to sense your progress in your own body.
Make your successes tangible! Take a pair of tight fitting pants and slip them on once a month.
You'll see that they fit a little better each time. Soon they may become your favourite pants!

10/16/2026

Apple Loaf
Serves 6
1 Serving = 1 starch (or 1 one choice), 1/2 fruit
Ingredients:
1-1/2 cups Kodiak Buttermilk Power Cakes
2 teaspoons baking powder
104g unsweetened applesauce
1/2 cup Brown Sugar Swerve (zero calorie sweetener)
2 eggs
1 tablespoon vanilla extract
1/2 cup unsweetened vanilla almond milk
Apple Filling:
2 cups apple, peeled/cored/diced
1 tbsp Brown Sugar Swerve
1 tsp ground cinnamon
Directions:
Preheat oven to 375F and grease loaf pan with non-fat cooking spray. In a medium bowl, combine the Kodiak mix, and baking powder. Set aside. In a large mixing bowl, combine applesauce, eggs, and brown sugar Swerve, and vanilla extract. Add half the flour mixture. Then stir in the almond milk. Add the remaining flour and mix until flour is combined, being careful not to over mix. Add half of the batter into the loaf pan. Make the filling by combining the chopped apples with the Swerve and ground cinnamon. Add the apple filling over the top of the batter in the pan. Spread the remaining batter evenly over the apples. Sprinkle cinnamon over the top of the batter. Bake the bread for 50-60 minutes, or until a toothpick inserted into the center comes out clean. Let cool before slicing. Store in a sealed container for up to 7 days

10/14/2026

Chunky Turkey and Vegetable Soup
Yields: 8 servings
Each serving: 1/2 protein, 1 fat, 2 vegetable, 1 condiment
Ingredients
1/2 cup brown rice (uncooked)
1 lb. cut up turkey
1 Tablespoon olive oil
2 cloves garlic, minced
2 carrots, diced
1 stalk celery, diced
1 bell pepper (any color), diced
1/2 teaspoon each of: dried basil, thyme, and black pepper
1 (14.5 oz) can diced tomatoes
1 (16 oz.) package chicken broth (lower sodium if possible)
1/2 bunch fresh kale, chopped (leaves only, remove stems)
Directions
Cook brown rice per package instructions. Set aside.
In a stock pot, cook the turkey with the olive oil and garlic over medium high heat, stirring frequently until browned through. Add in the carrots, celery, bell pepper, and seasonings and sauté together about 5 minutes.
Add in the rest of the ingredients, including the cooked brown rice. Simmer mixture about 10 to 15 minutes, or until veggies have reached desired tenderness, kale has wilted, and soup is warmed through.
Serves 4; Total time: 25 minutes

10/13/2026

A perfect recipe for turkey leftovers.

Deep-Dish Turkey Pot Pie

1 c hot water
1 pkg. (120 g) STOVE TOP Stuffing Mix for Chicken or Turkey
3 c chopped cooked turkey or chicken
2 c frozen mixed vegetables, thawed
1 can low-sodium Cream of Mushroom soup
½ c skim milk

Heat oven to 375°F. Add hot water to stuffing mix; stir just until moistened. Place turkey and vegetables in casserole dish. Mix soup and milk; pour over turkey mixture. Stir gently; top with stuffing. Bake 30 min. or until heated through.

Makes 4 servings; 1 serving = 1 protein, 1 vegetable, 1 starch, 1 fat, 1 free choice

10/12/2026

10/09/2026

Wishing all of our friends and supporters a healthy and happy Thanksgiving weekend from Herbal One!
We will be closed Monday October, 12 for Thanksgiving.

10/08/2026

Here are some easy Thanksgiving Dinner planning menus to help you get through your day this Thanksgiving while staying on your program.