Devin Alexander is a Multi-Time New York Times Bestselling Author, Award Winning Entrepreneur, Sought After Keynote Speaker, Passionate Philanthropist and Celebrity Chef best known for decade-long stint as the Chef on NBC’s Biggest Loser.
She was recently named, “Inspirational Woman” of 2019 by NAWBO-LA (National Association of Women Business Owners) and was Honored by FirstStar.org.
Celebrity Chef Devin Alexander’s Heart Healthy Recipes
Women Fitness Team got in touch with celebrity Chef Devin Alexander to share 8 recipes for a healthy heart, Try them out.
Champagne Blackberry Chillers
I love this cocktail around the holidays! It makes me feel festive and allows me to participate in the party without overconsuming alcohol. The berries keep the champagne chilled, so you won’t need to drink it quickly. Plus, they’ll turn the champagne a red color to keep with the spirit of the season! Cheers!
Ingredients
- 16 frozen blackberries
- 1 cup chilled champagne
- 2 cocktail sticks
Instructions
- Divide the frozen blackberries between 2 champagne flutes (3/4 cup capacity). Pour the champagne over the blackberries, ½ cup in each flute.
- Add a festive cocktail stick (to use later for spearing any berries that remain in the bottom of the glass). Serve immediately.
Serves: 2
- Serving Size: 1/2 cup champagne + 8 blackberries
- Prep Time: 2 minutes
- Cook Time: None
Choices/Exchanges
1/2 fruit, 1 alcohol
Per Serving
130 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 5 mg sodium, 200 mg potassium, 10 g carbohydrate, 4 g fiber, 5 g sugars, 1 g protein, 35 mg phosphorus
Pulled Chicken Tacos with Papaya Slaw
Ingredients:
- 1 tablespoon whole grain oat flour
- 1/4 teaspoon garlic powder
- 1/8 teaspoon salt
- Pinch freshly ground black pepper.
- 1 pound trimmed, boneless, skinless chicken breasts (preferably free range), cut into 1 1/2 inch cubes
- 1/2 tablespoon extra virgin olive oil
- 2/3 cup orange juice (not from concentrate)
- 2/3 cup apple cider vinegar
- 2 tablespoons all natural applewood flavored liquid smoke
- 8 tacos sized (6 inches in diameter) corn tortillas (preferably made with only corn, lime, and salt)
- 2 2/3 cups Sweet Papaya Slaw (see below), divided
- 4 teaspoons sriracha (preferably natural), divided.
- 1 handful fresh cilantro leaves, or to taste.
*If you have the Sweet Papaya Slaw prepared.
Instructions
- In a medium resealable plastic bag, combine the flour, garlic powder, salt, and pepper. Add the chicken and shake the bag until the chicken is coated. Refrigerate the chicken for at least 15 minutes.
- Preheat a medium nonstick soup pot over medium high heat. When it’s hot, add the oil, then the chicken. Brown the chicken, about 1 minute per side, then turn the heat to medium and add the orange juice, vinegar, and liquid smoke.
- When the liquid comes to a boil, reduce the heat to low (the liquid should still be boiling slightly). Cover and simmer the chicken, stirring occasionally, for 30–40 minutes or until it’s very tender (the liquid will absorb into the meat and the pieces should be so tender they fall apart when smashed with a fork).
- Using a slotted spoon, transfer the chicken (along with a bit of the liquid) to a medium mixing bowl. Using your fingers, 2 forks, or a pastry blender, separate the chicken pieces until the chicken is shredded.
- During the last 15 minutes of cooking, stack the tortillas and wrap the stack in foil so it’s completely covered. Heat them in a preheated 350° degree oven until just warmed.
- Place the tortillas side by side on a serving platter or place 2 tortillas side by side on each of 4 plates. Divide the meat evenly among the tortillas, laying it in a strip across the center one third of each tortilla. Top the chicken on each tortilla with 1/3 cup slaw. Drizzle 1/2 teaspoon sriracha (or up to 1 teaspoon, if desired) over the top of each. Then top each evenly with cilantro leaves. Fold the tacos and enjoy immediately.
Cook’s Notes:
Can’t find whole grain oat flour? Don’t worry. You can make your own by adding old fashioned oats to a food processor. Run it for a couple of minutes on high until the oats are as fine as flour! Need more helpful chef secrets and hacks? Visit me at www.devinalexander.com/diabetes where I’ll share my secrets and give you the 411 on the specific brands I’m currently using.
When you buy corn tortillas, try to find some that have only corn, lime, and salt on the ingredient list—and make sure they don’t have a lot of salt. Many brands have tons of chemicals and additives, and they don’t even taste better!
Make sure you compare brands when you buy your sriracha. There are natural varieties that are exceptionally low in salt and have virtually no sugar. But that is not the case with every product! If you like spicy foods, you can use up to 8 teaspoons of sriracha in this dish to add even more kick.
Serves: 4
- Serving Size: 2 tacos
- Prep Time: 15 minutes*
- Cook Time: 1–1 1/2 hours
Choices/Exchanges
2 starch, 1 non-starchy vegetable, 3 lean protein
Per Serving
320 calories, 7 g fat, 1 g saturated fat, 0 g trans fat, 70 mg cholesterol, 500 mg sodium, 600 mg potassium, 34 g carbohydrate, 5 g fiber, 9 g sugars, 30 g protein, 255 mg phosphorus
Sweet Papaya Slaw
Devin recommends buying pre shredded green cabbage from the grocery store if you can find it. If not, make sure you shred it finely yourself. It makes for a much nicer slaw, especially given the other components in this recipe.
Peak season for papayas is early summer and fall, so I try to make this slaw often during those times.
Ingredients
- 1/4 cup plain fat free yogurt or quark
- 1/4 cup light mayonnaise
- 1/3 cup 100% orange juice (not from concentrate; preferably freshly squeezed)
- 2 tablespoons white vinegar
- 1 teaspoon zero calorie natural sweetener
- 7 cups finely shredded green cabbage (about 10 ounces)
- 1 cup (1/4-inch cubes) fresh, ripe papaya cubes
- 1/2 cup slivered red onion.
- 1/4 teaspoon sea salt
- Freshly ground black pepper, to taste.
Instructions
- In a large resealable plastic container, whisk together the yogurt, mayonnaise, orange juice, vinegar, and sweetener. Add the cabbage, papaya, and onion and stir until well combined.
- Season with salt and pepper. Enjoy immediately or cover and refrigerate for up to 2 days.
Serves: 6
- Serving Size: About 3/4 cup
- Prep Time: 20 minutes
- Cook Time: None
Choices/Exchanges
1/2 fruit, 1 nonstarchy vegetable, 1/2 fat
Per Serving
70 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 5 mg cholesterol, 210 mg sodium, 290 mg potassium, 14 g carbohydrate, 3 g fiber, 7 g sugars, 2 g protein, 35 mg phosphorus
Renovated Ranch
Devin shares “I love sharing my recipes and creating dishes that I think people will enjoy! The biggest frustration for me is that different brands of the same food vary so widely, that my healthy creations could be “destroyed” depending on what brand is used. When I finally perfected this recipe, I was blown away by how closely it resembled full fat ranch dressing.”
Feel free to substitute for different brands anytime you like, but if you want to make the recipes the way they were intended, pop over to www.devinalexander.com/diabetes for the inside scoop on brands and secret chef tips and tricks!
Ingredients
- 1/4 cup light mayonnaise
- 1/4 cup plain fat free Greek yogurt
- 1/2 cup low fat buttermilk
- 1 tablespoon finely chopped fresh flat leaf parsley
- 1 teaspoon dried dill
- 1 teaspoon dried minced onion
- 1/2 teaspoon dried garlic flakes, chopped or dried minced garlic
- 1/2 teaspoon dry mustard
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon reduced sodium salt substitute
- 1 In a small mixing bowl, using a small whisk, mix the
- mayonnaise, yogurt, buttermilk, parsley, dill, onion, garlic,
- dry mustard, pepper, and salt substitute. Transfer the
- mixture to an airtight container and refrigerate it for at
- least 1 hour, or up to 2 days.
Serves: 8
- Serving Size: 2 tablespoons
- Prep Time: 15 minutes + refrigeration time
- Cook Time: None
Choices/Exchanges
1/2 fat
Per Serving
35 calories, 2 g fat, 0.3 g saturated fat, 0 g trans fat, 2 mg cholesterol, 95 mg sodium, 70 mg potassium, 2 g carbohydrate, 0 g fiber, 2 g sugars, 1 g protein, 30 mg phosphorus
Ranch Slathered Chicken & Broccoli Stuffed Potato
Devin loves this dish! It’s so simple it’s nuts! People who try it always say, “There’s no way that’s healthy!” In fact, the day we shot the photo, I texted it to a guy who was a producer on Celebrity Apprentice who I dated a couple of times. He texted back, “If you can make THAT healthy, marry me!” Though I never thought marriage was in the cards with him, it certainly was fun to be able to make it Devinly decadent!
Ingredients
- 1 (6 ounce) light fleshed sweet potato, scrubbed clean.
- 1 (4 ounce) chicken breast (preferably free range), trimmed and cut into
- 1/2-inch-wide strips across the breast
- 1/2 teaspoon salt free garlic and herb bread seasoning
- 1/16 teaspoon reduced sodium salt substitute
- Freshly ground black pepper, to taste
- 8 ounces broccoli florets
- Olive oil spray (propellant free)
- 1/4 cup Renovated Ranch*
- 1/2 tablespoon sliced chives (1/4-inch pieces)
- Steamer insert/rack
*If you have the Renovated Ranch prepared.
Instructions
- Preheat the oven to 425°F.
- Wrap the potato in foil. Poke it with a fork 4 times and place it on a middle oven rack. Place a sheet of foil or a baking sheet on the rack below the potato (to catch any drippings). Bake it until it is tender throughout, about 45 minutes to 1 hour.
- When the potato is almost cooked through, mix the chicken, seasoning, salt substitute, and pepper together in a small bowl.
- Place a steamer insert in a large soup pot. Fill the pot with water so it reaches just below the steamer insert. Place the pot over high heat and bring the water to a boil. Add the broccoli and cover the pot. Cook it until crisp tender, about 2–5 minutes.
- Place a small nonstick frying pan over medium high heat. When hot, remove the pan from the heat just long enough to mist it with spray. Add the chicken and cook it until it is browned on the outsides and no longer pink inside, about 1–2 minutes per side. If it’s getting too browned before it’s cooked through, reduce the heat to low to complete cooking.
- Place the potato in a shallow bowl or on a plate. Cut a slit in the top of the potato that’s almost the length of the potato (don’t cut it in half) and about 3/4 of the way into the potato. Add the chicken to the center of the potato. Place the broccoli around the potato. Slather the dressing over the potato and broccoli. Top the potato with chives. Enjoy immediately.
Cook’s Notes:
You can use a leftover baked sweet potato in this recipe if you have one on hand. Sweet potatoes that are baked in foil reheat very well. So save time by cooking several on Sunday to reheat during the week.
Serves: 1
- Serving Size: 1 stuffed potato + 1/4 cup dressing
- Prep Time: 10 minutes*
- Cook Time: 45 minutes–1 hour
Choices/Exchanges
2 starch, 3 nonstarchy vegetable, 4 lean protein
Per Serving
390 calories, 6 g fat, 1 g saturated fat, 0 g trans fat, 70 mg cholesterol, 460 mg sodium, 1800 mg potassium, 47 g carbohydrate, 12 g fiber, 12 g sugars, 39 g protein, 380 mg phosphorus
Parmesan Garlic Squash “Fries”
Make this recipe for people who don’t think they like squash, just don’t tell them that these are squash fries. Call them “Garlic Parmesan Fries” instead—soon they’ll swear by them!
Ingredients
- Olive oil spray (propellant free)
- 1 butternut squash (at least 2 ½ pounds; not all will be used for this recipe) or 1 pound crinkle cut butternut squash sticks
- 2 teaspoons extra virgin olive oil
- 1/4 cup shredded Parmesan cheese (preferably natural)
- 1/4 cup finely chopped flat leaf parsley
- 2 tablespoons freshly minced garlic
- 1/2 teaspoon ground paprika
- 1/8 teaspoon sea salt
- Crinkle cutter
Instructions
- Preheat the oven to 325°F. Line a large baking sheet with nonstick foil. Lightly mist it with spray.
- Cut both ends from the squash, then peel it, making sure to remove both the very outer layer of peel and the inner bit that is much lighter than most of the squash. Cut the squash in half lengthwise. Using a large spoon, scrape out the seeds. Cut the top portions just above the seeds off both halves (reserve the area with the seeds for another recipe). Using a crinkle cutter, cut 1/2 inch thick by approximately 4-inch-long fry like pieces from the top portions until you have 1 pound of “fries” (reserve any excess with the bottoms).
- Transfer the fries to a medium mixing bowl. Drizzle them with olive oil then sprinkle the cheese, parsley, garlic, paprika, and salt over top. Gently toss them until the fries are evenly coated.
- Place the fries on the prepared baking sheet so they don’t touch. Bake them until the fries are caramelized and tender throughout, about 20–25 minutes per side. Enjoy immediately.
Cook’s Notes:
This recipe calls for a squash that is at least 2 1/2 pounds so you can handle it with ease. You will have a hearty portion of the squash leftover to use in another recipe. But if you buy a smaller squash, it will be exceedingly difficult to get even, fry like pieces.
Serves: 4
- Serving Size: About 3/4 cup
- Prep Time: 15 minutes
- Cook Time: About 45–50 minutes
Choices/Exchanges
1 starch, 1/2 fat
Per Serving
110 calories, 4 g fat, 1 g saturated fat, 0 g trans fat, 5 mg cholesterol, 190 mg sodium, 435 mg potassium, 15 g carbohydrate, 3 g fiber, 3 g sugars, 4 g protein, 45 mg phosphorus
Happy Tummy Greens Juice
Parsley and ginger are known to settle a sick stomach and to help keep a healthy stomach in good shape. That’s why this refreshing juice is called Happy Tummy Greens Juice. I served this green juice in my restaurant and it was always a big hit, even among the vacation crowd, as a refreshing way to start the morning.
Ingredients
- 1 medium (about 5–6 ounce) Granny Smith apple, cored and seeded.
- 1/3 medium cucumber (about 3 ounces) ends trimmed.
- 3/4 inch cube (about 1/3 ounce) fresh ginger
- 1 1/2 cups packed fresh spinach leaves.
- 1/2 cup fresh parsley leaves (some stems are okay)
- 6 ice cubes
Instructions
- Cut the apple, cucumber, and ginger into quarters. Add them to the jar/pitcher of a blender along with the spinach, parsley, and ice cubes. Blend all ingredients on high for a few seconds until the ingredients start to incorporate.
- Using a spatula, scrape down the sides of the blender, as needed, and continue to blend the mixture until it is completely smooth.
- Transfer the juice to a 14–16-ounce glass. Garnish with a cucumber slice, if desired. Enjoy immediately.
Serves: 1
- Serving Size: 12 ounces
- Prep Time: 5–8 minutes
- Cook Time: None
Choices/Exchanges
1 fruit, 2 non-starchy vegetable
Per Serving
110 calories, 1 g fat, 0.2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 80 mg sodium, 870 mg potassium, 25 g carbohydrate, 6 g fiber, 14 g sugars, 4 g protein, 90 mg phosphorus
Grilled Ahi with Olive Tomato Tapenade
I have an amazing team member in my office right now. Amy started as a social media intern, and she’d never cooked a meal in her life. She’s a brilliant woman. One day I was stuck for a recipe tester when I was on deadline for an article I was writing for Muscle & Fitness magazine, so I asked her to give it a try. She was great! (I honestly believe that anyone can cook—if you find the right recipes and follow them!)
This recipe was the third dish Amy ever cooked, and she was hooked; she couldn’t believe how easy it was. In honor of her, I did a twist on the recipe to make it friendly for everyone, not only bodybuilders. I hope, no matter your level of cooking skill, you enjoy this dish as much as Amy and I do!
Ingredients
- 1/2 medium Roma or plum tomato (about 2 ounces), cut into 1/4-inch cubes
- 1 tablespoon plus 2 teaspoons black olive tapenade
- 1 (4 ounce) sashimi grade ahi tuna steak
- Olive oil spray (propellant free)
- 1/32 teaspoon sea salt
- Freshly ground black pepper, to taste
Instructions
- Preheat a grill to high.
- Mix the tomatoes and the tapenade in a small bowl.
- Lightly mist both sides of the tuna steak with spray then season both sides with the salt and pepper. Grill it just until the outside is grilled (this dish is meant to be made sushi style), about 45–90 seconds. Flip the steak and repeat on the other side. Carefully (without burning yourself) sear the edges in same fashion, if desired.
- Transfer the tuna to a serving plate. Top it with the tapenade mixture. Enjoy immediately.
Cook’s Notes:
Look for a black olive tapenade that is relatively low in fat and calories. The one I use has 4 g of fat per 2 tablespoon serving.
Serves: 1
- Serving Size: 1 tapenade topped tuna steak
- Prep Time: 5 minutes
- Cook Time: 5 minutes
Choices/Exchanges
4 lean protein
Per Serving
190 calories, 5 g fat, 1.1 g saturated fat, 0 g trans fat, 45 mg cholesterol, 380 mg sodium, 620 mg potassium, 4 g carbohydrate, 1 g fiber, 3 g sugars, 27 g protein, 320 mg phosphorus
German Chocolate Overnight Oats
Ingredients
- 1/2 cup old fashioned oats
- 1/2 cup unsweetened vanilla almond milk
- 1/2 tablespoon zero calorie natural sweetener
- 1/2 tablespoon unsweetened cocoa powder
- 1 tablespoon unsweetened, reduced fat shredded coconut
- 1 tablespoon chopped pecans
Instructions
- Combine the rolled oats, almond milk, sweetener, cocoa powder, and coconut in an 8-ounce jar or resealable plastic container. Refrigerate the oatmeal mixture for at least 6 hours (or up to 2 days).
- Remove oatmeal from the refrigerator and top with the pecans just before enjoying.
Cook’s Notes:
Using 1 tablespoon of a stevia brown sugar blend (such as Truvia Brown Sugar Blend) in this recipe instead of pure stevia or another zero-calorie natural sweetner makes it truly taste like a German chocolate treat. It’s yummy enough for dessert, but it also adds 5 g of sugar per serving. You can make a few servings with the brown sugar blend and keep them in the refrigerator for a few days to have on hand when a chocolate craving hits. For breakfast, I’d recommend sticking with a zero calorie natural sweetener.
SERVES: 1
- Serving Size: About 3/4 cup + 1 tablespoon pecans
- Prep Time: 5 minutes + refrigeration time
- Cook Time: None
Chices/Exchanges
2 starch, 1/2 carbohydrate, 2 fat
PER SERVING
280 calories, 12 g fat, 2.6 g saturated fat, 0 g trans fat, 0 mg cholesterol, 95 mg sodium, 350 mg potassium, 37 g carbohydrate, 8 g fiber, 1 g sugars, 9 g protein, 285 mg phosphorus
Bánh Mì Burger
Ingredients
- 1/4 cup rice wine vinegar
- 1 tablespoon zero calorie natural sweetener
- 1/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper, plus additional to taste, divided
- 3 radishes, trimmed and cut into matchstick pieces (about 1/3 cup)
- 1 small carrot, peeled and cut into matchstick pieces (about 2/3 cup)
- 2 pieces whole grain or multigrain baguette (2 ounces each)
- 8 ounces 96% lean ground beef (preferably grass fed)
- 1/4 cup (1/8 inch thick) English cucumber slices (about 1 1/2 ounces)
- 1/4 cup fresh cilantro leaves
- 12 very thin slices jalapeño rounds (about 1/2 ounce total)
- 2 teaspoons sriracha (preferably natural), or less to taste
Instructions
- Preheat a grill to high.
- In a deep small bowl or storage container, combine the vinegar, 1/4 cup of water, sweetener, salt, 1/8 teaspoon pepper, radishes, and carrots. Set aside.
- Cut open the baguettes all the way through (sandwich style).
- On a sheet of parchment paper or waxed paper, shape the beef into 2 equal patties that are about 1/2 inch larger in area than the size of one baguette piece (burgers will shrink when cooked, so if you make them slightly larger, they will fit perfectly after cooking). Season the patties with additional pepper, if desired. Grill patties on high until desired doneness is reached, about 1–2 minutes per side for medium rare.
- Meanwhile, add the baguette pieces to the grill, insides face down, away from a direct flame for about 30 seconds to 1 minute. Watch carefully so they don’t burn—you just want them very lightly toasted.
- Place one bottom piece of baguette on each of two plates. Add a burger patty to each. Top each patty evenly with the cucumber, cilantro, and jalapenos.
- 7 Drain the carrots and radishes from the pickling liquid. Divide them evenly among the burgers. Drizzle each burger with sriracha and top with the baguette tops. Enjoy immediately.
Cook’s Notes:
If you use a mandolin to cut the carrots and radishes into matchsticks, this burger comes together in just minutes. Don’t have a mandolin? Visit me at www.devinalexander.com/diabetes and I’ll show you why you might want to invest in one and share my favorite!
Did you know that rice wine vinegar and rice vinegar are the same thing? Just be sure you buy a rice vinegar that is unseasoned for this recipe; it should have 0 calories and 0 g of sugar. The seasoned ones, however, can have as many as 120 calories and may have added sugars.
Serves: 2
- Serving Size: 1 burger
- Prep Time: 15 minutes
- Cook Time: 2–4 minutes
CHOICES/EXCHANGES
2 starch, 1 nonstarchy vegetable, 3 lean protein
Per Serving
320 calories, 6 g fat, 2.4 g saturated fat, 0.3 g trans fat, 65 mg cholesterol, 530 mg sodium, 620 mg potassium, 34 g carbohydrate, 3 g fiber, 5 g sugars, 32 g protein, 375 mg phosphorus
Added Tips and Tricks:
- Opt for lean meats over fattier cuts
- Make your own salad dressings or buy ones with a yogurt base (though be careful of sodium in store bought ones)
- Use a lower-salt substitute and always cook with fresh herbs
- Instead of butter crusts or thick doughs, opt for thinner “crusts” like fillo shells over pie crust for desserts and lavash to make thin and crispy pizza
- Instead of indulging of traditional chocolate desserts, add cacao or cocoa powder to leaner options like German Chocolate Overnight Oats
All Recipe compliments of Devin Alexander from “You Can Have It!” copyright 2018, American Diabetes Association.
Check out: www.devinalexander.com for more.