Veggie Recipe: Not Your Typical Salad

Beets, Arugula & Goat Cheese — OH MY!



Roasted Beets, sliced
Raw Walnuts
Goat Cheese, crumbled
Optional:  Add Protein (salmon or chicken would compliment this well)


Pretty simple here — toss in a bowl, mix around.  If you need dressing (which I’m not convinced you do), add Bragg’s Healthy Vinaigrette.  Can be found at most grocery stores (in health food section) or online here.

You could also make your own dressing — try this Healthy Italian Dressing recipe from the Mayo Clinic.

Protein Recipe: Meatballs




– 3lb ground beef < I prefer 97/3 >
– 1 bag shredded carrots
– 3 eggs
– green onions, diced
– 1 bunch cilantro, chopped
– not measured: Brown mustard, salt & pepper
– to spice things up:  add Frank’s RedHot or Tobasco, crushed red pepper flakes & cayenne pepper


  1. Put all ingredients in large mixing bowl.

  2. Thoroughly mix together.  < I used my hands to do this >

  3. Form into small balls & line meatballs on pan(s).  < I line my pans with aluminum foil for easier clean-up >

  4. Place pan(s) in 350 degree pre-heated oven.  Bake 25-30 minutes.

  5. Serve with veggies. < Shown with roasted eggplant & zucchini >

From the Wittwer Kitchen to yours!

These keep well in the fridge and make for GREAT,
quick meals throughout the week!

December 2015 – Keith & Karen Muetzel

Keith & I find it easier to stay on track when we are both focused on our health, whether it’s what we are eating or what activity we are doing. I belonged to FF for about 2 years before Keith joined and he was very reluctant because he did not know if he would like group training. I convinced  him to join during a 3-week summer challenge, and he lost 21lbs in 21 days and was hooked. Now we look forward to taking classes together, meal planning together and working toward our goals together.