Coconut Avocado and Lime “Cheesecake”

This luxurious dessert if free of dairy, wheat, eggs, and other potential allergens. For a nut allergy, substitute toasted sunflower seeds in the crust.

Serves 12



  • ¼ cup coconut, unsweetened and shredded
  • ½ cup pecans
  • 2 tablespoons cacao nibs
  • ¼ cup dates, pitted (about 12 each)
  • 3 tablespoons coconut oil, melted and cooled to room temperature
  • 1-2 teaspoons lime zest
  • Pinch of sea salt


  • 2 cups avocado flesh (about 3 large avocados)
  • 3/4 cup lime juice (preferably fresh squeezed)
  • 1 teaspoon lime zest
  • 6 ½ ounces honey
  • ¾ cup coconut oil, melted and cooled to room temperature


  1. Preheat the oven to 300F. Line the base and sides of a spring form pan with parchment paper.
  2. Toast pecans and shredded coconut on a lined baking tray until golden brown, about 7-8 minutes.
  3. Transfer the pecans and coconut to food processor and add the remaining ingredients. Blend until the mixture is crumbly and holds together when pinched (it should not be completely smooth).
  4. Pour the mixture in the prepared springform pan. Press down firmly and evenly with the back of a spoon. The base should be neat and flat where it meets the sides of the pan. Store in refrigerator while preparing the filling.
  5. Place all ingredients for filling in clean food processor and blend until smooth and silky. Taste test to determine if more honey or lime juice should be added. Flavor should be tangy and lightly sweet.
  6. Remove base from refrigerator and pour filling into springform pan. Cover with a plate and return to refrigerator overnight or a minimum of 4 hours to set.
  7. To serve, run a knife around the inner edge of the pan and release the sides. Transfer to a plate and slice into 12 pieces. Serve immediately or store in the refrigerator, wrapped in plastic wrap.

Recipe provided by Cathleen Malone, UWGB Dietetic Intern

Autumn Good Mood Trail Mix

This snack is versatile and delicious. You can take it on a hiking trip or serve it at a party. It travels well in a ziplock bag and goes well with any lunch. Feel free to add or subtract ingredients you feel might add flavor and texture.


  • 1  cup  slivered almonds
  • ½  cup  cashews
  • 1 ½ cup pumpkin seeds
  • ¾  cup sunflower seeds
  • ¼ teaspoon cinnamon (optional)
  • ½  cup coconut flakes, unsweetened (optional)
  • 6 tablespooons maple syrup or agave nectar
  • ¼  cup chocolate chips
  • ¾ cup dried cranberries (or cherries)


1. Preheat oven to 300°F. Line 2 baking sheets with foil or wax paper.

2. Mix together nuts, seeds, cinnamon and syrup in a bowl. Pour onto both baking sheets, diving the mixture evenly between them.

3. Toast for 10 minutes and stir. Toast another 5-10 minutes, keeping a close eye on the color and smell. You do not want the seeds or nuts to get too dark.

4. Remove from oven and mix in cranberries.

5. Cool completely before mixing in chocolate.

6. Store in an airtight container or bag.

7. Keeps for 3-6 weeks, depending on storage.

Recipe provided by Cathleen Malone, UWGB Dietetic Intern

Wellness Webinar – Holistic & Alternative Medicine


This presentation provides an overview of the different types of Holistic and Alternative Medicine options that specifically address common chronic health conditions and stress management.  Participants will learn about common alternative practices along with potential risks, side effects as well as potential interactions with Western medicine care plans.

When: Wednesday, October 19, 2016

Time: 12:00 to 12:45 p.m.

Location: CL 735

No need to RSVP – just show up and bring your lunch!

SECC Statewide Annual Campaign


The Statewide Employees Combined Campaign (SECC) annual workplace campaign begins Monday October 10th. You can make a pledge anytime between then and November 30, 2016 The SECC Statewide is Wisconsin’s largest voluntary fundraising campaign and the only annual, cooperative, on-the-job campaign authorized to run at your workplace.  Thanks to your help, the campaign raised money for more than 400 participating charities. The campaign is online, making it easier for you to give and make a difference in your COMMUNITY and the WORLD.

The CHOICE is yours…

You decide:

• How you want to give – choose payroll contribution, cash or check.

• Where your dollars go – when you designate your gift to specific charities, only the charities you choose will receive money from you. Pick from more than 400 state, national and international charities.

If you would like to make a pledge:

Go to

  • Click on the link for University employees
  • All University employees are pre-populated.  To login click on “Login Now” in the upper right hand corner OR click on “Log In” in the middle of the screen.
  • Log in using the following information:
    • Username:  Your university email address
    • Password:  “wi” + birth month + birth day. (example: wi0804)
  • Find out more information about the charities and decide who you would like to give to.
  • Follow the instructions on the website to complete your pledge.

For additional information, if you have any questions or if you would prefer paper materials please ask your coordinator or call 608.256.1066 extension 205.


Annual Benefits Enrollment (October 17 – November 11, 2016)


The Annual Benefits Enrollment (ABE) period, October 17- November 11, 2016, is the only annual opportunity for eligible UW employees to make changes to most of their benefits unless they have qualifying event during the year.  The Annual Benefits Enrollment website ( has been updated with information about 2017 changes.  Please keep in mind that this is not the full content yet- the full website will be posted by October 17th.  Employees are encouraged to check the ABE website regularly for updates.  We will also continue to provide updates on changes for 2017 as information becomes available. Changes made during the enrollment period are effective January 1, 2017.

October Payroll Processing Change for Employees Paid Bi-Weekly

The October B payroll period (10/02/16 to 10/15/16) has been moved ahead of its regular processing schedule, so we are requesting that employees paid on a bi-weekly basis submit their timesheets and absence requests by Friday, October 14th at 4:30 p.m.  Supervisors should review and approve timesheets and absence requests by Monday, October 17th at 11:00 a.m.  Please e-mail if you have any questions or concerns about the adjustment to this deadline.  Thank you for your help!

Wellness Webinar – The Myth of Cholesterol


A growing body of research and new clinical information is shedding a new perspective about how cholesterol impacts your health. Believe it or not, cholesterol is not the culprit of heart disease; it’s inflammation; caused by certain types of food in your diet! This presentation will provide an overview of how inflammatory foods affect cholesterol which can lead to heart disease and many other chronic health conditions. Participants will learn how the “inflammatory” response can be prevented through the adoption of an anti-inflammatory diet. The webinar will provide participants with a variety of tools, resources and nutrition concepts that they can use to improve their overall health and wellbeing.

When: Wednesday, October 12, 2016 (this webinar was previously scheduled for September 21st, and was rescheduled to October 12th due to technical difficulties on September 21st)

Time: 12:00 – 1:00 p.m.

Location: CL 735

Bring your lunch and learn more to improve your health!  (No need to RSVP – just mark your calendar to attend!)

Apple Muffins


  • 1¾ cups white whole wheat flour or regular whole wheat flour
  • 1½ teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1 cup grated apple
  • 1 cup apple diced into ¼” cubes
  • ⅓ cup melted coconut oil or extra-virgin olive oil
  • ½ cup maple syrup or honey*
  • 2 eggs, preferably at room temperature
  • ½ cup plain Greek yogurt (I used full-fat but any variety should do)
  • ½ cup applesauce
  • 1 teaspoon vanilla extract
  • 1 tablespoon sugar, for sprinkling on top


  1. Preheat oven to 425 degrees Fahrenheit. If necessary, grease all 12 cups on your muffin tin with butter or non-stick cooking spray (my pan is non-stick and doesn’t require any grease).
  2. In a large mixing bowl, combine the flour, baking powder, cinnamon, baking soda and salt. Blend well with a whisk. Add the grated and chopped apple and stir to combine.
  3. In a medium mixing bowl, combine the oil and maple syrup and beat together with a whisk. Add the eggs and beat well, then add the yogurt, applesauce and vanilla and mix well. (If the coconut oil solidifies in contact with cold ingredients, gently warm the mixture in the microwave in 30 second bursts.)
  4. Pour the wet ingredients into the dry and mix with a big spoon, just until combined (a few lumps are ok). The batter will be thick, but don’t worry! Divide the batter evenly between the 12 muffin cups. Sprinkle the tops of the muffins with turbinado sugar. Bake muffins for 13 to 15 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.
  5. Place the muffin tin on a cooling rack to cool. If you have leftover muffins, store them, covered, at room temperature for two days, or in the refrigerator for up to 4 days. Freeze leftover muffins for up to 3 months.

Recipe provided by Marissa Jahnke, UWGB Dietetic Intern

Tortellini Tomato Soup with Italian Sausage & Spinach

Prep time: 10 mins

Cook time: 40 mins

Total time: 50 mins



  • 1 tablespoon vegetable oil
  • 1 lb Italian Sausage
  • ½ cup diced onion (about ½ medium sized onion)
  • 1 tablespoon minced garlic
  • 1-28 oz can crushed tomatoes
  • 1-32. oz. box of vegetable broth (chicken works too)
  • 2 tablespoons fresh chopped basil
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 1 package tortellini
  • 1 cup packed fresh spinach


  1. Heat a large, heavy bottomed pan over medium-high heat. Heat vegetable oil and add diced onion. Saute until onions are soft.
  2. Crumble Italian Sausage and garlic with the onion. Cook until sausage is no longer pink.
  3. Stir in crushed tomatoes, vegetable (or chicken) broth, basil, salt and pepper. Bring to a boil, reduce heat to low, and cover. Let soup simmer for 20-30 minutes.
  4. Add tortellini and spinach and simmer for about ten minutes, until pasta is tender.
  5. Serve with shredded Parmesan.

Recipe provided by Marissa Jahnke, UWGB Dietetic Intern